1-1-1-1-1
(E4/4) Max Effort
Post loads to comments.
compare to 3.20.10
5 Rounds NFT of:
16 Weighted Walking Lunges
8 Strict Toes to bars
Post weighted lunge style, loads and Rx to comments.
March Foundations warms up
There is no 10am CrossFit Group Class today. This is the last day we won't be having class at this time to accomodate the Lululemon group class
We've only got 1 slot left for the 2nd annual SBK Wine Wasting. Get on it!
Congratulations to Gabe E for graduating Office Candidate School
Good luck to all the competitors and volunteers out at Montclair today. Please keep us updated on the results as they come.
Shane, thanks for your encouragement today. I am continually impressed by how all the coaches remember everyone’s rate of progress. See you in a week and a half!
Big crowd at the gym today. Why aren’t you people out at the park enjoying the sunshine?
Front Squat 5x1Warmup: 75×5 115x3Work: 145 155 165(PR) 170(F) 135x5Didn’t really have a front squat 1RM established, but 165 matches what I hit for back squat during the Total in January, so I’m happy with it.
Accessory Work4 Rounds NFT16 lunges 8 knees to elbows1st two rounds I did walking lunges with 2 30# dumbbells. 3rd round did forward lunges a 15# plate overhead. Last round was forward lunges with a 25# plate.
Afterwards, in solidarity with our team representing at sectionals I tackled the 1000m row – 30 burpee box jump – 1000m row workout. Used a 24″ box (as Rx’d).1st row: 3:47.6. Averaged a 1:53.8/500m at 23s/mBurpees box jumps were slow and steady. I had never done these before, so I basically treated them as separate movements. Do a burpee, do a box jump. Repeat.2nd row:3:48.4. 1:54.2/500m, 23s/m.
Total time 13:18. I didn’t really strategize the rows at all, although Dan managed to get a power 9 out me at the end. Probably could have shaved some time with a little game planning. The burpee box jumps were what they were, maybe I could have gone faster if I was chasing someone.
Good luck to everyone at sectionals!
Front Squats 5×3 155 lbs across
The squat rebuilding project continues… thanks to Shane for picking up on midline weakness, shall be remedied with planks.
Acc work: lunges with 45 lbs overhead, knee to elbow attempts
Front Squats, sets across of 3’s
205!
The first set seemed impossibly hard, how in hell am I going to do all five sets — but I pulled through.
a/w was horrid. 25 lb dumbells, hang, strict toes-to-bar
haha, i thought the 185 front squats I did last week were 5’s! They were threes! If I’d remembered that they were threes I would not have made a 20 pound jump. hahah. looks like 205 is my 3RM, per my records. i guess that’s good. those were hard.
Movement Prep ~15 minutesHamstring PNF x220 tempo squatsfoam roll with Shane
Front Squats 5×5(95×5, 135×5, 185×3)225×5, 225×5, 225×5, 225×5, 225×5
Cleans (technique work)(135×3, 155×2, 175×1)195×1, 205f, 205f, 185×1, 175×1, 175×1, 175×1, 175×1
Then 100 meters of 55lbs walking lunges outside. Thanks to Alan for getting me through this.
Wish the rings were up so I could have played a bit more (hint, hint).
Congrats to Bethany on her PR and CFSBK birthday!
Front Squat 5×1:(45×5, 65×3, 95×3)110, 120, 125Fail, 125(PR!), then topped it all off with a coach Jeremy special: max rep effort at 95 (11 reps) – oof.
Accessory with 25 pound bumpers and tucks. Really want to master K2E asap…
I love you CFSBK! Its been an amazingly fun two years. 🙂
front squat 3-3-3-3-3170, 170x2f, 165, 165, 165tough work week and little sleep. tried to be conservative but bit off too much again.
surprised myself with lunges OH 35#plate, then 45#, 45#, 45#, 55#. toes to bar with legs slightly bent.
WU800m row 16s/mfoam roll/teeny ball of pain goodness.
FR SQ(45×5 95×5 115×3 135×3)155×3 165×3 175×3 185×3 195x3felt good. still favoring the gammy leg a little.
ACC WK5 rnds NFT30″ box step ups 8 each leg. lunges not happening. phooey!8 T2B
It was freezing cold at the sectionals this morning! We were all huddling against each other in the athlete’s staging area and getting cups of coffee just to have something hot to hold.
Sectional WOD #1: 13:54 – pretty slow, but I think I might have left a little too much in the tank. I started out going way to fast – I’d aimed for a 2:15-2:20 split, but then couldn’t get above 1:50 for awhile, finally relaxed into it but stuck at 2:06. This made the BBJs harder… that and the frigid ground. My hands started turning white. The worst of it was the 1000k row at the end though, I let my split slide to 2:24 a lot and should have pulled it in and sprinted harder at the end. Oh well! It was miserable, but I’m glad I did it.
It warmed up a little over the course of the morning. Cold in the shade, warm in the sun. Steph P, Malcolm, Jess F and I ate lunch on the lovely grassy lawn of a nearby church. I think I managed to get a bit of a sunburn napping on the grass. My favorite part of the day.
WOD #2: 8:24 This was much better, although the squats were painful because my legs were so tired from the rowing. Double unders came mostly in sets of ten. Had to keep stopping to breathe.. much worse than usual, but this makes sense given the previous workout. My judge was lovely and pushed me, but she always subtracted one double every time I stopped. I think she couldn’t count the double rope spins and just assumed that a stop meant a failed jump. This added to the work substantially in the 50 and 60 set when my sets were reduced to sporadic clusters of 5 and 10. It’s rather a fun workout. I’d like to see DanR do it.
Anne, Brandy, Nicole, Sam and Voigt all put in excellent work and got good times. Great day!
Great to hear Laurel! Keep up the work guys.
Front Squats Today.warm up 45,95,115,135, 165work: 165, 175, 185,185, 190still tipping onto the front of my feet, but felt much better today.
Accessory.Toes to Bar x 5 x 8Walking lunges 8 each leg.
This was a surprisingly tough workout. My knees would be slightly bent on the toes to bar, and I didnt do it from a complete stop everytime.
Would have liked to do the Rowing Burpee Box Jump WOD with Joe but had to head out.
Shane, Thanks Again for holding Kamau we really appreciate it!
Front Squats200, 220pr, 225f, 225pr, 175×2
Even though front squats aren’t my thing, it’s still nice to pr when feeling so far removed from any kind of solid program.
After lunch, grocery shopping and a short nap, I went back to the Y to experiment with my shoulder for the first time since my MRI and learning of the tears. I did dumbbell bench press for the first time since January 30th. I stayed light, concentrating on the way the shoulder felt.
40 lb db’s x 2050 x 1250 x10 – rushed the first and felt it in the rotator cuff, the rest felt fine50 x 10
I then messed around with some backsquats, just to feel how the shoulder felt while maintaining the bar. I didn’t push it too much after the front squats earlier.
135×5, 185×5, 225×3, 225×5, 225×5
A little tight in the shoulder, but not bothersome and when coming up ones focus shifts to other regions and it’s forgotten about.
Honestly, I can honestly say that my shoulder actually feels better post gym then before I went in. I’m not sure if the reps loosened it up, nor do I know what it’s going to feel like tomorrow, but right now it feels better then it’s felt in a while. TOE CRAMP… AHHHHH… ok, damn I hate that…. anyway, I’m seeing a new PT on Wednesday, so this is good data to take to them. I really hope to be working out for real soon.
Despite their best efforts, they were unable to hide from me the score web page! here it is
http://scores2010.crossfit.com/scoring/new-jersey-ny/
And the heats are now available online:http://docs.google.com/View?id=dfcvgknp_114c9bnf6g6
Front Squats:
Warm-up: 45×5, 95×3, 125×3, 145×3, 160×2, 170×1
Work: 180×1, 185×1, 190×1, 195×1, 200F, 200F.
3 PR lifts, wanted to break 200, but no luck.
Accessory work was very hard (did lunges with 35 lb plate overhead; T2B were just K2Es) – my shoulder is fried, so am taking the day off. See youse all Monday.
set of three: 125, 125, 125, 125, 125