3-3-3-3-3
(E1/4)L1 Sets Across/L2 Max Effort
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Skill Work
Handstand Practice
Tomorrow's evening classes will meet upstairs while the ceiling gets sprayed. We should have access to all our equipment, if not we'll have some other fun in store for you. More details as the day unfolds.
The March Foundations Crew!
There is no 10am class this Saturday. Classes at 8, 9, 11 and 12 are on as usual.
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How a Virus Invades your Body NPR Video
Congrats to the new Foundations group, especially Jon!I’ve watched Jon train the past month waiting for this cycle to begin…fire breather!
push jerk 115# x 3 x 5
Nice a.m. crew. learned something new about starting rack position: bar close to throat and firmly on delts.
4 min row
Partner foam roll – This was the best thing ever. My shoulder even gave a loud pop, which sounded scary but felt fantastic.
Push Jerkw/up (32×3 press, 32×3 push press, 32×3 pj, 37×3, 42×3)work 52x3x5I like these.
Fox – saw your comment from yesterday. LOVE the Brooklyn 1/2! I set a pr there last year and hope to do it again this year. Finishing on the boardwalk is a lot of fun.
Who wants to do the kbell/du WOD with me tomorrow during open gym? 🙂
OMFG they are doing “deadlifts” for women on the Today show…with two 3lb dumbells (as a pre summer shape up). Beef can deadlift at least eight. Jeez….Anyway last nightts wod was good. Did singles instead of doubles and the max of those I got was 20. Which for me is a big deal. My situps devolved abit at the end I jad forty plus for the first couple rounds then the last I only just squeaked 30. But my kb swings remained consistent and I even did five extra on the last round so I’m happy. My neck and shoulders today though, not so much.
PS what a cool-lookin’ foundations crew we have for march. Welcome!
great class this morning.
WU1000m easy row4min row 20/smpartner foam roll goodness.
Push JerkWU press, push press, push jerk 45x395x3115x3135x3155x3165x3
a comfortable rack position helps this one a lot. tough on the wrists.
Acc Wkext rotator goodnesspull ups c2b practicepush up practiceback ext 10×3
Agreed….good group this morning, (better weather makes the morning run so much easier).
Push JerkWU press/push press/push jerk 45x395x3115x395x395x3105x3
Ext rotator work
….putting anything overhead is never pretty for me, and this mornings work was no exception..
Glad to be focussing on it this cycle though as i am hoping this will result in a little progress. smaller group this morning meant i could watch a few others work and pick up some pointers which cleared a few things up for me.
I also have to chime in about the Brooklyn Half-Marathon. Definitely one of my favorite races! It starts in our “backyard” and ends in Coney Island! What’s not to love.
However, this year I’m on the fence for signing up because that weekend is also the same weekend as the Crossfit Regionals/Affiliate Cup qualifiers. Which leads me to my next questions:-Are we still sending a group for the Affiliate Cup?-If so, has a team already been determined or are we still having “try outs”?-If so, any idea when try-outs would be?
Just curious since we have roughly 2 months to go…and the Brooklyn Half normally fills up quickly.
@Jess, are you planning any Crossfit Endurance training for your 1/2 prep?
the ceilings being sprayed have been moved to next week on tuesday, wednesday and thursday.
hooray?
affiliate team, ill post a some tryout dates and info by saturday
“and if you are more advanced, go into the 8-10lbs….just do less reps”
regan that segment made me laugh!
Girl #3’s thrusters are almost as bad as mine. Gotta break parallel, buttercup!
http://today.msnbc.msn.com/id/26184891/vp/35815800#35815800
<3 fireproofing.
Ooh, can we do that bridge/tricep thingy that the girl on the end is doing? Maybe in a 21-15-9 couplet with the doggy kicks the girl next to her is doing?
Seriously, though, that Jackie woman needs some Milk Thistle and almond butter, stat.
running 13 miles into the atlantic sounds fun.
push jerk. coming down is the hardest part.sets of 3: 105, 110, 110, 110, 105
7 AM class.
WU/ 4 minute row 1050 or so meters.2 sets of 45lb press, push press, push jerk (3 reps).
Work sets115 x3105 x3105 x3105 x3105 x3
This felt heavy at 1st, but each subsequent round actually felt better. I think by the last round I could’ve hit 120–I’ll save it for next week.
@Joe. I’d love to incorporate some cf endurance stuff into my training for the half…if I don’t make the affiliate team. But I also have to train for the full marathon in november so it would definitely be incorporated then. Wanna join me?
rippetoe on mefi: http://www.metafilter.com/89973/The-Novice-Effect
Push Jerk.
WU: Umpteen 45s, then 65×3
Work: 85, 95, 105, 115, 105
I feel like I haven’t done overhead work in ages (maybe back in October) so felt very rusty. Should be better next week. Great working out with Jack and Avi.
Jess, I’ve been wanting to add some CFE stuff in. Let’s make it happen.
Push JerksWarm-ups: 45-5 75-5 95-3Work: 125x2x3 105x4x3
Jerks were a disaster. No pop at the bottom of the dip, trouble getting under the bar, etc. Thanks Shane, Malcom and John for the tips, but I remain a jerk who can’t jerk.
Spent 20 minutes with my foot in a bucket of ice water, need to do that at least once more before bed. Grr.
warm-up5 min rowupper body foam roll
push jerks(45×5, 95×5, 115×3, 135×2)155x3x5
3 Rounds For Time2 pood sled drag to parking sign and back20 sledge hammer swings each side
12:00
Movement prep work10 Strict Pullups20 Walking Lunges with 55lbs overhead10 14′ Wall Ball shots @ 20lbs10 Strict Pushups
Push Jerks:(115×5, 95×5, 135×5)145×3, 165×3, 185×3, 205×1, 195×3
Warmed up with the short run. Then the foam rolling.
Lots of warmup sets on push jerks.
135, 150, 155, 165(1), 160F.
It was interesting, I could get the weight up with no problem, the failures were all in stabilizing it at the top.
Push jerks: (45lb warm-up presses and push presses, 45×3, 75×3,95×3) 105x2x3… wrists started dying so stopped. Need to figure out how to do this without damaging my wrists. More wrist flexibility?
Did handstands, but sore wrists made that not so much fun. Personally I’d prefer to work on these on non-jerk days.
mini-Wod: AMRAP 6 minutes: 10 kb swings @ 2 poods, 20 double unders. Got exactly 5 rounds because Dan was keeping me moving. Next time I’ll do the big girl version with 10 minutes and 30 doubles.
Can’t quite believe I got myself up to make a 6am class on a Friday. Great to see you Tam!
Warmup:-5 min row starting at 2:40 and decreasing :10 every minute.-Foam Roll
Push Jerks:-presses, push presses at 33lbs.(53x4x2, 55×3, 65×3, 75×3)Work: 85×3, 80x3x4
Thanks Shane for all your help with these. 85 didn’t look pretty so I dropped it down. I need to be more aggressive and get my head through. I also need to work on catching the bar, in hopes of avoiding the nice red marks along my collarbone and the subsequent stares by coworkers.
Handstand practice is always fun.
Oh, and nothing like finishing your 6am workout with some chocolate-covered bacon. Thanks Tam! Today is starting out awesome.
Warm-up:Run (have i mentioned how much i hate running?)Foam rolls
Push jerk:(45×8, 65×3)85×3, 95×3, 105×3, 115×3, 115×3
Great work out last night. Shoulder sore after push jerk, but managed to get into a handstand for the first time after many months of trying – thank you David, Samir, Laurel and Jack for the help!
5 min row @ 20 s/m (1028m)Foam rollin’
Push jerkWU: 45x gazillion, 75×2, 95x2WOD: 105x5x3
A good weight to start at, though my troublesome right shoulder is giving me some pain behind my scap today.
After: 3 sets of sledgehammerin’ the tire (6 reps each arm).