3-3-3-3-3
(E1/4) L1 Sets Across L2 Max Effort
Post Loads to comments.
For Time:
42 Double-Unders
21 Dumbbell Thrusters
30 Double-Unders
15 Dumbbell Thrusters
18 Double-Unders
9 Dumbbell Thrusters
9 Double-Unders
6 Dumbbell Thrusters
DB's are 40lbs for men and 25lbs for women.
Post Rx and time to comments.
Nino D sets up a Deadlift
Front Squat Good/Bad Bi Panel CrossFit
Remember that there is no CrossFit Group class today at 10am. Classes at 8am, 9am, 11am and 12pm are on as usual.
Yoon, Xuan Mai and Jeremy will be building two Olympic Lifting platforms today after classes. Get stoked!
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Paleontologists: "We've Been Looking At Dinosaurs Upside Down The Onion
WUfoam roll goodnessdrom’sjump rope.good times.
Fr Sqstayed very light.45x5x265x5x285x5x1115x5x295x5x2
MetConstayed light on thrusters, 20lb and they were still for shit. in shane’s words “gross”7:00
CDfoam rollback ext 10×3
Front squat and thrusters. 2 true GOATS of mine.
Front squat 5x3105x3, 105×3, 105×3, 105×3, 105×3,
Metcon w/ 20lb DBs: 6:53
Was really cool walking in to the gym full of Lululemon ladies!
Front Squat 5x3Warmup: 45x5x2 75×5 95×3 125x2Work: 135x3x3 130x3x3Dropped down to 130 for the last two sets at Shane’s request. 135 should go up clean next week.
Metcon with 20 lb dumbbells in 8:40. I still do dumbbell thrusters like a retarded lemur.
Front Squat 5×3
WU: 45×5, 45×5, 65×5, 85×5, 95x5Work: 115×3, 125×3, 135×3, 135×3, 135×3, 135×3
Metcon: 9:03 with 25lb dbs (double-unders were catastrophically bad)
Front SquatW/U (22×5, 42×5, 52×3)Work 57x3x5
DU/Thrusters15#12:52With how I felt today, I knew this was going to be a bad one. And could the rep scheme have been more confusing? Sorry (especially to Nino) for the cursing, and for taking the Lord’s name in vain. Amen.
Front Squat 45x5x2, 75×5, 95×5, 125×5, 145×2, 155x3x5 fought for elbows & chest 3rd rep every time
DU/thrusters 30# 7:23 but i didn’t do the last round of 9/6. Not sure if this was my mistake or it was written wrong on 8am board. When I saw the mistake I wanted to run back and do last set. Dorky …right?
Mobility with Fox especially great today. Really starting to feel a change in my posture and effort at work from all the snatch related and mobility education of recent CFSB. Definitely less nerviness numbness and pain.
Warm-up5 Min RowFoam Roll
Front Squat(45x5x2, 95×5, 115×5, 135×3)155x3x5
DU/DBT WOD8:59 as Rx’dIncluding the last round..
Why aren’t more folks posting their scores???
Front squat: (45x5x2, 65×5, 75×3, 95×3)Work: 115x3x5
These felt good and will definitely go up a little weight next week.
Double under/thruster wod with 25lb dumbbells: 5:12I also used the board because I couldn’t remember the rep scheme and I didn’t see that last round of 9/6 listed. I guess I should have checked the blog before class. Oh well.
Mobility class was great. Sorry Tucker was being such an ass today. Thanks to Carlos for keeping him quiet during my wod.
I did the metcon WOD in my mind today — 6:32 rxed including the last set. Man I rock!
To bad when I do it for real it’ll be triple that.
Crapzilla, looks like I missed the last 9/6 round of the metcon too. :/
Made up the front squats on Friday during open gym. Jeremy suggested I use this exposure to figure out what feels heavy for me after doing Starting Strength and after not having front squatted for so long (November I did 115 for sets of 3 across). So:(45×5, 75×5) 105×3, 115×3, 120×3, 125×3, 130×3
It started feeling heavy at 115 but all the rest went up, although at 130 I got stuck on the 2nd rep a little–thanks for the coaching, David.
Did not even know about the DU/thruster couplet, thankfully…
The 9/6 round wasn’t on the board for the nine o’clock class either. So my time would have been even worse.
The missing final round was completely my fault. I misread the blog in the AM. My apologies.
i’ll point out that the last round also isn’t really consistent per the pattern set by the first 3 rounds.
Hmm My post didnt stick yesterday.
So I did Front Squatsw/u: 45,45,95,115,135work: 135,145,145,145,145These felt heavy, but not too heavy. I think I couldve gone up about 10 more pounds but wanted to get it right on the 1st exposure. Im still rounding a bit at bottom.
Thruster/Double WODThrusters @ 35#DU did same rep scheme as Thrusters and counted attempts.
If I did this RX id still be going right now cause the sucky double unders. So I cut them in half and counted attempts. I tried to really get a good high bounce on singles to wear myself down more.
Thrusters @ 35 were too heavy. My form was ass.
8:25
Finished off the day with the Rowing Wod from Thursday–did only 5 intervals
230241260250248
Did some experimenting with the pulls. Its a weird workout–I felt like I was strapped into the erg forever.
Front squat: fives sets of 115×3. A little light, but my form was solid. A good first exposure.
Did the Shane-ified thruster/DU couplet in 8:15 with 25# dumbbells. Absolutely TORCHED the first 42 double-unders; they were coming so easy that I wasn’t sure I was doing doubles, or even if I had a rope in my hands. I wish they felt like that ALL the time. Of course, then I did a bunch of thrusters with slightly-too-heavy weight, and that was the end of easy DUs.
Front Squat
wu consisted of5x45 5×65 5×85 5x95work set of105x3x5
This was my first time doing fsq so the work weight was a bit of a guess. I can definitely aim higher next time.
On the du, thr and almost regular number pattern wod I used 30# dbs and finished at 9:07. The thrusters were particularly painful and slow. I broke each set into 3: 3×7, 3×5, 3×3. Those thrusters make for some nasty exhaustion.
Samir, good to meet you yesterday, I’m definitely interested in your book. Let me know. Sticker shock ensued when I saw the amazon page 🙂 It’s been a while since I’ve put much thought into the social implications of free software. Most recently I generally bask in its success. World domination and all 🙂
Hey, I also wanted to shout out a thanks to Laurel and Dan to help me identify my butt wink point as I was doing the squats. Much easier to look at other people’s than one’s own.