5-5-5-5-5
(E1/4) L1 Sets Across/L2 Max Effort
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Assistance Work
5 Rounds NFT of:
10 Front Squat Rack Lunges
10 Ring Rows
Use a barbell held in a Front Squat rack to perform 5 heavy stepping lunges each leg. Ring rows terminate when your wrist touches your torso.
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Coach Margie at Rob Orlando's Strongman Seminar
Happy Birthday, Vincent D!
Here are the latest results and rankings for our Affiliate Team tryouts. If you'd like to tryout, you've got until Wednesday to contact us and complete the workouts.
Remember that there are no classes this Sunday due to Robb Wolf's Nutrition Seminar. There's still time to sign up if you're interested! Sign up here!
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Mark Rippetoe Interviews John Welbourn Starting Strength
phew.
OHS 5x5Warmup: 45x5x5 55x5Work: 65x5x5Having any weight overhead is probably a victory at this point.
Affiliate cup tryout Workout #221/15/9Deadlifts (225#) + Pull-ups11:07.Wanted this to be under 10:00, but no dice. Bar felt heavy the whole time. My lower back feels pretty fried.
Did C2B Cindy at CrossFit Center City in Philadelphia.
16 rounds +13 squats
was nice to get a decent burner in.
Nice folks, they’re moving to a larger space in a few months. Will have to make a trip back to celebrate with them.
Nice work on the Affiliate Competition, great times everyone!
Great to do my first CFSBK WOD in two months.
LBBS: 180x3x5 PRPress:120x3x5
OHS: 95×5 115x3x5Have not done these in a while. Form was off. Thanks for the pointers and assistance to Shane and Laurel. Nice sets John.
Accessory WOD: 95 lb front squat lunges 5×5 each leg and 5×10 ring rows.
Quads are shot. But otherwise feeling good!
Loved the OHS today. These are built for me.
WU: 45×5, 95×5, 115×3.
Work: 125×5, 135×5, 140×5, 145×5, 150F(1).
My wrists were just too tired on the 150. I think I could have gotten this if I was fresher. 145 was a PR. I think it was also a 1 RM pr.
Really looking forward to this cycle.
ohs
45×5, 95x1oops, thought i’d do a work set at 115 but 95 was hard. so i decided i’d do my work sets at 95, i knew it was just a focus issue, but still
so
65×5
then 95x5x5
by the end i knew i had my ohs mojo back, so i can go heavier next time.
a/w at 75 pounds
Subbed high-bar back squats today as my right shoulder was hurting a bit after yesterday’s (failed) attempts at kipping.
WU: 45×5, 95×5, 135×5, 165×5
Then, some arithmetic went wonky; I did one set of 205×2, then 195×3. When I realized my math was wrong, I went back down to 185 for work.
Work: 185x5x5
Then, weighted lunges at 65, 75, 85, 95, 95.
And ring rows, of course.
Laurel ran an excellent class today (many thanks to Malcolm for all the spotting too!)
lovely class this morning. now i can’t stop thinking about all those whitney houston songs!!
WUdromsohs prep
OHS(45×5, 65×5, 85×5)105x5x5
first exposure in a long time to this movement. took it light. felt good. looking forward to this cycle. good lifting with alec h.
ACC wkweighted step ups w kb subbed for lunges10x5 ring rows
CDgardening
Whitney and Crossfit, perfect together.
Because everytime I think of banging out a PR on a deadlift, I’m thinking, “I will always love yoooouuuuuuu”
Congrats to Kate B and Ben G on graduating their respective private Foundations cycles…I expect great things from both if you!
OHS 5x545x575x595x3105, 115, 125, 135, 140wanted to feel this out today, so did
ass work75, 95, 105, 115, and a bonus round at 125
Then 5 rnds plus 70m on the 12:00 row/ situp work from earlier in the week. Great doing the lunges and row with C-los today. You have gotten seriously strong, my man!
I LOVE taking class
OHS 5×5
45×5, 75×5, 95x5x5
haven’t done these in awhile plus i have an injured groin so i took it light. everything felt ok so i MIGHT increase by 5lbs next time.
Bench Press 3×5
45×5, 75×5, 115×5, 135x5x3, 145×1, 155×1, 165×1, 170×1, 175(f)
haven’t benched in awhile so i did a few sets at a comfortable number then tried some 1RMs because I’ve never done it on the bench press. probably have 175 in me. my left shoulder lag wasn’t as horrible today so that’s always a good thing. thanks to Shawn for spotting me. feels awesome to be back in the SBK. everyone looks stronger. awesome brunch afterward, just like old times.
OHS 85,85,85,90,90 all sets of five
low bar back squat 3×3 at 130 (fox, you were right, better done another day)
in the evening a 7 mile run in about 50 minutes. lovely day for a run and a fellow runner helped push me through the end.
I’m trying to commit myself (hows that for a nonstatement) to two days of endurance work a week up until the brooklyn half marathon. probably one day of sprints and one longish run. anyone else interested in a similar undertaking?
hbbs 95x5x5 more of a tracking, balance, mobility challenge for me. i hope to make it about strength eventually.
acsry wrk: not sure about #s as it became quen es mas macho with Fox… very fun.
300m/30 row sit up wod 5rnds +100ish meters.
i often come in spent from work but today i came in later and felt rested.
Had to lift on my own today, just before Brian’s wine tasting (which was lovely).
45×5, 65×5, 85x595x5, 105×5, 115×3, 115×5, 120×2
Decided to do an ascending set because I really had no idea where my OHS numbers were. Felt good. Next time I’ll try to do work at 95 or 100, I think.
Didn’t have time for the accessory work, will have to make it up.
OHS:
45×5, 75×5, 95x5x5
Accesory work at 75lbsRng rows wwre toughr than I expected.
Had the honor of working out with Cloyde on his 1st day back.
C Los… Tu eres
OHS:w/up (22×5, 32×5, 37×5)Work 37x5x5x3Fx5x5
That 3rd set was a glitch; was not in the right frame of mind.
5 rounds NFT:10 Ring rows10 FSq rack lunges @ 22#
Love overhead squats. They are hard, but in the good way, not the frustrating way (like snatch, etc.). Hate lunges, 22# probably wasn’t heavy enough but I have a hard enough time doing them unweighted. I always lose my balance.
Way late but posting so that I can track back…
OHS:22×5, 45×5, 55x5work: 60x5x5
First time ever doing OHS and these are really challenging. need to fix my wrist positioning so that it doesn’t hurt so much! also need to fix the wobbliness.
Ass work:-Front squat rack lunges with 45lb bar.-Ring rows5 rounds was alot! 2 days later my legs are still killing me from those lunges.
OHS (did today (Monday 4/12))5×3
(33×5,53×5)63, 73, 78(x2), 78, 88
the first 78 i lost my balance on the 2nd rep and couldn’t recover. 88 felt pretty solid – its definitely more about balance and core strength that i need to work on
Week two of foundations!My time today was 9:44 feeling quite energized