3-3-3-3-3
(E2/4)L1 Sets Across/L2 Max Effort
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compare to 3.11.10
1800m Pace Row
Choose one of the following split times to start at and drop :10 off of it every 300m.
There is no stroke rating cap but try to keep it sub 30
A. 2:35 B. 2:40 C. 2:45 D 2:50
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David Demo's how to catch a Push Jerk on your shoulders when doing multiple reps
1. Begin by lowering the bar a couple inches under control while bending your knees
2. As the bar's downward velocity begins to increase, you jump to meet the it in the air a couple inches above standing height.
3. Once you make contact with the bar, receive it by bending your knees and hips so that it doesn't crash down onto your shoulders.
It's easier to practice this with a moderate weight.
Primal Quest Raffle Winners!
Joe W won a bottle of wine and rabbit corkscrew donated by Brian S
Regan F won a $40 gift certificate to Oakridge kitchen
Steph W won 2 free Nutrition Consultations
Congrats to the Primal Quest winners!
Joe – the wine is Cuvaison 2005 Cabernet Sauvignon from Napa Valley.
Enjoy your prizes Regan, Joe and Steph!
Yum!
I’m a winner! Yeah! Thanks Margie, Kira, and Brian for donating the goods and services.
Push Jerksw/up (32×3, 42×3, 52×3)work 57x3x5
These were OK, a few of them got a little squirelly. Getting the bar back to rack position is the hardest part. David makes it look easy in the video but it’s really not!
Row was ok. I blame tired legs (and guiness). I did option D and couldn’t get below 2:16 at the end. Boo.
Fun working out with Matt R and Nino. Although laughing mid-lift is not recommended.
Dope TED talk by David Blaine”How I held my breath for 17 minutes”
http://www.youtube.com/watch?v=XFnGhrC_3Gs
@ snip–yep David makes this look so easy. Yoon made the snatch look so easy too–but nope!
I need to remember to take more videos of myself so I can watch.
Snip is right. The catch is super hard! I have a mental block against jumping into heavy objects as they fly through space.
Great to have the Husbard back!
Honestly, I’m in awe at both the lifts demo’d. The Yoon snatch and the David catch. Fargh. How do you get that good? I know, practice, practice, practice. Looking forward to trying it tonight.
Great to be back at CrossFit South BK! Pretty damn sore after two AM sessions.
Push Jerk(45), 2×95 3×75
Just OK. My wrists were smarting after the heavy reps. Reduced and worked on switched in mid-air. Felt better.
Opted for Row B. Missed you urg. 7:23
Wow. I won the raffle? HILARIOUS given the sheer amount of tortilla I have consumed 😛
Awesome though!
Nice, small 6 PM class today with Shane, Scott, Avi and Justin.
Foam rolling goodies to start with then some press, push press and push jerk drills.
WU: 45x3x2, 65×3, 85×3
Work: 95×3, 105×3, 115×3, 110×2, 110×3, 105×3
Pace Row: Always an interesting challenge to be consistent on this. I started with B, thought I’d go to A, but then fell back to B. Finished in 8:00:07.
I love coming to class and having the gate rolled up!
Push Jerks:-press, push press and jerk warmup at 33lbs.(45×3, 55×3, 65×3, 75×3)work: 85x3x5
These felt much better today but I still need a lot of work. I need to work on getting my head through more and getting under the bar faster.
1800m Pace Row-I was ambitious and chose option A (starting at 2:35). I was all good, and pretty consistent with my goal pace…until about 350m left when I just gassed. Should have gone with B.
Crossfit Endurance @ Virtuosity
Warmup:3 rounds NFT10 Knees to Elbows10 Slegehammer hits (Whatever the heavy sledge is. 20 lbs?)10 tire pushes10 kettlebells (I think it was a 1 pood)10 side wall ball tosses (20 lbs)
Workout6x200m:45 seconds rest:38 :37 :36 :37 :40 :41
Disappointed with the way my times fell off a cliff. My running is still really quad-dominant when I fatigue.
Um, side med ball tosses, that should have been. I didn’t do a sidewise Karen or anything.
Push jerk:warm up – 45×5, 75x395x5x3 have to get the flexibility and mobility before I can get start pushing the weight. Blahh.
Option a on the row but had a hard time being consistent with my splits. Average per 300m and strokes:2:06 192:26 182:17 172:04 191:49 211:41 21
fun times at an evening class. very good to see the night owls
WUfoam roll goodness
Push Jerk
(P 45x3x3, PP 45x3x3, PJ 45x3x3, 95×4) 115×3, 135×3, 145×3, 165x3x2
i finally realized the bar really needs to be placed securely on shoulders prior to the dip/drive. it’s a bit of a mind f*** getting under the bar fast enough. looking forward to trying it again soon.
1800m ROWfelt good.avg s/m 172:30 – 1:40
Long time no see CFSBK! Much too long since I’d been back.
push jerk:42x3x552x3x1
1800m pace row, started at 3min, ended at 2:18ish (couldn’t hit 210!).
Push Jerks: 33lb warm-up complex, 45×5, 65×3, 85×5.105x3x5
Using the open hand rack position was much easier on my wrists. This felt much better than last week.
1800m pace row – chose C, but then my hamstrings were so shot from yesterday that I had trouble getting a consistent split. In the end got my split down to about 2:06 but it was really inconsistent and when I got off the rower my hamstrings were trying to cramp. ugh.
Push jerks were kind of funky last night. I felt really weak and I was having a lot of difficulty catching the bar in a stable position. Had planned on doing 155 across based on last weeks work. But it just wasn’t happening. Did 135, 145, 155(2), 145, 145. Definitely got spooked by the dramatic behind the back bail.
Row. Chose option C. While it became real at the end I think I should have chosen B.
Subbed push presses to save my lower back75x3x285x3x3
Option B on the 1800m row. Dialed in the last 4 rounds. All asses and elbows on the first two.