5 Rounds For Time of:
400m Run
15 Overhead Squats, 95lbs
Post time to comments.
Accessory Work
Foam Roll
Charlotte and Linus
_____________________
Warm-up By Dutch Lowy
"SNancy" by Megan CrossFit
Established 2007
5 Rounds For Time of:
400m Run
15 Overhead Squats, 95lbs
Post time to comments.
Accessory Work
Foam Roll
Charlotte and Linus
_____________________
Warm-up By Dutch Lowy
"SNancy" by Megan CrossFit
This is one of those workouts you see and you already absolutely know its gonna suck.
No doubt.
YARG. Can’t make this. Don’t know what I did to my stomach last night but now I’m sick with hayfever AND a stomach thing.
David, is the box open tomorrow, what with it being Labor Day and all?
argh. so I thought I’d go rx’d on this, but then I found out we wouldn’t have racks and would have to snatch it up from the ground. so i wimped out and hit this at 75 lbs. it was a pretty good weight though because I was able to maintain some intensity on the squats. my runs were slow though. I did the squats 15-10/5-10/5-10/5-15
21:02
Normal Classes tomorrow!!!
Labor day is for hard labor.
For backoff did 3 rounds instead of 5. 13:32 at rx’d weight. 95 pound overhead squats are pretty heavy.
65 lbs. front squats19:34
fun.
3 rounds of Nancy @75 lbs: 19:00
this was miserable… Crossfit kids however was terrific fun.
Headed over to CrossFit Virtuosity for some “rest day” FGB practice. It was good for me to keep drilling SDHP, as I’m not really in love with the movement. South Brooklyn was well represented by Erik, Jess, and myself. Keith is a great coach, and a super cool guy to boot. I’d recommend checking the box out if you get a chance outside of SBK’s schedule. Picked up a cool tee as well.
Anyone else’s adductors sore from heavy kb swings yesterday? I’ve been trying, to no avail, to get the Mrs to massage em for me. Looks like it’s just me and my foam roller.
20:44. Oy. Lived out an entire emotional arc during each and every run. Sorry for the uncontrollable swearing (again).
WODNancy modified..row for run, 85lb20:42
CD10x3 ghd sit upsfoam rolling
Crossfits Kids inaugural class was excellent. Lucy can’t wait till next week!
oh yeah, that Mrs. Dash smell (or whatever marinade and spices and stuff were wafting down the street), mixed with my trepidation almost made me vom before we even started. eeeps!
15:43 @65 lbs. This was a tough workout. Part of the problem was just getting the balance right after a run, what with the lower body still a bit shaken up. I was feeling a bit dodgy before the WOD thanks to Saturday night indulgence – perhaps could have done 75 lbs. Next time.
After the WOD, went into Manhattan and ate an amazing South Indian lunch (giant crepes stuffed with spicy potatoes with coconut paste and lentil soup on the side, washed down with a chilled Pinot Grigio – man, food never tasted so good!).
19:56 with 45lb overhead. thanks for making me add 20lbs David.
now i’m nervous about the wod tomorrow… ‘hard labor’?
22:something
95# front squat. Thanks David for running the last “sprint” with me; and to many people for the encouragement.
Just so’s everyone knows and can harass the gentleman involved if they fail:
David and Shane have agreed to get at least 7 consecutive hours of sleep every 24 hour period until FGB. Penalty for a foul is a $10 payment to the other gentleman.
7 hrs! i sometimes dream about 7 hrs of sleep…sniff.
It’s $10 into the other persons FGB Fundraising account. I might as well write Shane a check now..
Hmm. David – if you are willing to do that we should up the penalty for you until it hurts properly. 😛
man that WOD sucked. I eithera) overshot myself by going for 95 lbs (ended up being only 90 cause i grabbed a 2.5 instead of 5.b)psyched myself out after seeing the WOD and KNOWING it was gonna suck.
In reality it was probably mostly a) and some b).
I did 2.5 sets at 90, .5 sets at 85 and the rest at 75.The run was actually fine. My shoulders, lats and everything in between are sore now.
The sad thing is after practicing form with a PVC afterwards I realize I was getting nowhere near depth on a lot of my reps.
Oh well back to the drawing board on OHS.
Next time this comes up–hopefully in a year–ill be able to do it RXd in like 20 minutes.
14:42 as rx’d, the run home really sucked today.
18:28 at 65 lbs. OHS started pretty ugly but I feel like I realy started dialing them in during the rounds.10-5 on set 1, then 8-7 for the remaining 4.Will definitely go heavier next time now that I feel a bit more comfortable with the movement.It was great doing the WOD outside.Crossfit Kids was great. Ajay had an excellent time and is looking forward to coming back.
15:20 with 75# front squats. Shoulder still haunting me. Even so i should have gone heavier but decided to give lower back a break after recent heavy work.
Taking weights outside was great. Felt silly and festive. Really turned my morning around.
CF kids was awesome! Boys were walking on clouds. Couldn’t get them to leave. Didn’t know everyone was going to get to be a kid!
PS I haven’t slept 7 consecutive hours in 2 decades.
btw, the recent strength cycle definitely helped me dial in my form on the OHS. I didn’t bail at all during this wod and only missed one snatch in the 4th round. really want to see what my 1RM snatch is sometime soon.
19:19 with 65lbsI only got 7 OHS in the first round before bailing and switching to front squats. I still don’t have the balance to do overheads really…
I really was surprised to get through this one at all!
75# front squat19:38
Would have been over 20 if somebody hadn’t pushed for “under 20.” Thanks to that person. No idea who it was. I wasn’t seeing faces at that point.
Nice job, Matt. Airhorn sound.