For time:
60 Double Unders
21 Power Cleans, 155/95
40 Double Unders
15 Power Cleans, 155/95
20 Double Unders
9 Power Cleans 155/95
Post time and Rx to comments.
Shaun M
Congratulations to Jessica B on her first pull-up!
Happy Birthday, Ari!
Check out these results from the CrossFit Total at the end of Jeremy's Strength Intensive
Jim R hit a 20lb PR on Press at 175lbs despite missing time with an injured ankle.
Vincent D hit PR's in all 3 lifts and totaling 710lbs, a 45lb increase.
Christian Devos squatted 225 and deadlifted 255. Before the cycle he had never had more than 150lbs on his back or attempted a deadlift more than 180lbs.
Last but not least, Paul Steinman set gym records in the Squat, 435 (a 50lb PR) and Press 215 (a 10lb PR). Paul totaled an impressive 1,125lbs.
Great work, guys!
For more information on our Strength Intensive and to register, click here!
Does anyone have a projector we can borrow this Sunday? Robb Wolf's presentation has a power point segment.
I did this this morning with 15-10-5 power cleans47#14:37
If you don’t have strong double unders, this one sucks, A LOT. The cleans weren’t too bad because I broke them into 5’s. But you all have more to do. Early bird gets the worm, and less reps I guess.
We’ve got a projector. Nick can bring it to the seminar.
I also should note that for the du’s I counted attempts. Not sure how many I actually made.
So Snip, the clock is still running 😉
ugh. 13:34 with 105lbs. mentally challenging.
Loved this one – 8:16 at 73 pounds.
11:34 at 95 lbs. I was probably a bit too cautious and could have gone with 105 or 115 but I wasn’t sure of how the ol’ back would bear up. Better safe than sorry, I suppose. I hadn’t realized we could bail between reps (duh) – that really helped.
Afterwards did some overhead squatting with Shawn:
45x5x2, 55×5, 65×5, 75×5, 85×5, 95×2 (fail on #3)
Loved this one. It was brutal but I absolutely adored it.
Did it Rx’d which for me was only 30 lbs less than my 1 rm clean.
15:24.
Was in a very good meditative headspace near the end of this workout. Didn’t want to pay attention to anything outside my workout. I am sorry if I snapped at people who wanted to cheer me on.
CONGRATULATIONS JESS B! CONGRATULATIONS JESS FOX!
WOD at 95lbs: 6:16
Accessory: Handstand push-up practice: 1 unassisted, 5 with David assistance, 2 more singles on my own, then 2×5 with the thinest white bands as an assist off the pull-up bars. Followed this up with handstand practice. It’d be grand to be able to press-up from the sitting on the floor… another life goal: press-up handstand!
I thought I wouldnt like this WOD because I dont have Double Unders and My Cleans were horrible.
Surprisingly I somewhat had doubles come back today. Not sure if it was the rope or the light practice I did last week. I was able to string about 12 in a row at one point. Great feeling!
Last time I cleaned it would really hurt my hands. Today I did it at 115# and it felt decent. I was able to string them together. I think all the snatch practice really really helped with this movement.
OHS practice with Samir which ill count as exposure 145x5x2, 55×5, 65×5, 75×5, 85×5, 95×5
At home–just enjoyed a mini DanRx’d special–half a pint of Ice Cream.
Back squat – 265x5x4Bench press – 175x5x3
WOD – 11:24 at 155Had to regroup each clean.Pr’d doubles on the first go with all 60 unbroken.Great 6:00 class tonight!
Lots of fun at sbk today! Really enjoyed tackling this wod with so many folks at the 6pm class!
Wod at 95lbs (10lbs lighter than my one rm):11:10
Wasn’t sure if I could handle 95lbs for all the reps but I’m glad I pushed myself on this. I know many cleans did not look pretty. DU’s were only ok. Really nice work by everyone though. Ryan-awesome improvement on your du’s!
And I got my first strict pullup!!! As is normal for me, I usually give it a try everytime I’m in sbk and then sulk away in defeat. But tonight something clicked. This was one of my 3 month goals and i’m happy to check it off my list even though it’s a few days late:-)
Oh yea sorry about the extra 11 burpees everyone. School dismisses right at 530, and I always have to rush out to get to CFSBK on time. Today I needed to speak to a parent on my way out and got held up. Getting home at 830 after the 7PM is just too late. Bah! Im going to start riding my bike again so I’ll be able to save some time not getting stuck behind buses.
On an extremely positive note–my wife, Tene just signed up for the April foundations cycle one year after I started at CFSBK. She never made it to a Teaser class so she’s going all in. Welcome her to our little cult. Work your magic and the purple Kool-Aid David and Laurel!
Tene, welcome aboard! I’m sure you’ll love it!