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(E4/4) L1 5×5 Sets Across/L2 Max Effort
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compare to 4.24.10
4 Rounds NFT:
12 Wall Ball Shots
10 Knee to Elbows or Toes to Bars
Focus on properly organizing each Wall Ball Shot. You might also consider using a lighter ball and a higher target. Keep your Knees to Elbows strict
Mindy goes 5×5
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Thanks for all the great feedback yesterday! It's easy to get into a rhythm of doing things a certain way, hearing ideas from the community is a great way to try and keep programming fresh.
CFSBK wishes a speedy recovery to Matt U who sustained a pectoral injury last night Bench Pressing. Get well soon, Matt!!
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Two Words… Fuzz San Francisco CrossFit
How to Regain and Maintain Hip Mobility Mark's Daily Apple
Woah, freaky fuzz video. I’ll keep moving.
intertwangling?
Meant to come into 8 AM today since I have to go into work. Heeded Charlotte’s advice from the other day…Half intentionally/unintentionally slept without an alarm and woke up at 8:10.
It was kinda nice to just wake up on my own with 7-8 hours (Kamau is at grandmas).
I’ll make these up tomorrow. Rest is sometimes more important than coming into the gym! (I think)
great 8 a.m. crew per usual.My old OH squat max was 105, but I did that by 3 last week easily so I knew I could go up…(45×5, 65×5, 95×3, 110×2)115, 125, 135, 145 (failed on the press up), 145×3 (why 3? dunno. i could? didn’t have time for more rounds)so big PR and lots of room to go up, especially if move the rack up to OH height.acc work with 14# ball.
Subbed HBBSQ singles.
Warm-up: 45×5, 95×5, 135×5, 165×3, 185×3
Work: 205, 215, 225 (PR), 235 (PR), 240 (ugly, so Shane “suggested” I disqualify this one).
Still, not bad, Happy to get two wheels on the bar (made me feel like a bit of a kid)
Accessory work with 20 lb ball.
This was one of those “Glad I showed up days.” Body was feeling beat from some long physically demanding work weeks. Did what I could today and that was enough. Bagged the accessory work and took the OHS down in weight to work form.
(33×5,48×5,58×3)63×3,63×3,63×3,53×3,53×3
Great lifting with Asta and witnessing the killer PR!
Always a good group. So very glad I showed up.
Geetings from Tampa. Hit crossfit malicious this am. Did my squats and presses. (Sorry jeremy did 10 extra pounds on squat and it felt great. Don’t pulverize me please.) Also learned a little about westside barbell technique, played around with box squats with super wide stance and suspension bands. Really have to be explosive with the bands. Benched real light with a pvc with kettlebells hanging from bands. Felt the way it did first time on rings. All over! Great great stuff. Nathan down there runs a good box. See you guys Monday!
Just saw yesterday’s post. I have to say that I think the coaches have done a fantastic job. Very knowledgable with specialists in various areas. What’s more impressive is the community feel of the place. Someone could do a case study on it. I fell that needs to be mentioned. You all deserve a lot of credit.
I saw that someone wanted to do boxing type running or something? I don’t have a ton of spare time, but Id be happy to do some kind of boxing training if anyone is interested. Basic stuff, stance, defense, how to throw various punches, etc. Fact is that in terms of conditioning, crossfit would certainly trump any conditioning work that I’ve done. Id be happy to work on technique, pro bono, of course, if anybody wanted something like that.
I probably should get to know Fran, but I’ve heard she can be pretty nasty!
JR: I am interested in doing boxing roadwork Crossfit style. When I trained as a boxer back in high-school, we’d do some roadwork every week over the usual bag and sparring work. It really kicked my ass. We don’t have 16oz gloves here for the shadow-boxing part of the roadwork, but I wondered if we could perhaps do some sprint/run-double-under work as some kind of metcon. (sprints-double unders would be too much, I’m guessing, unless it was done with breaks).
OHS 1-1-1-1-1
(45×5, 65×3, 75×2)85 (PR)95105-F100105! 🙂
Thanks Laurel for the excellent tip of popping the bar out of the rack to make it feel light before walking it out & jerking it up. I’m guessing 105 was a jerk PR for me too. 🙂
Then accessory work with the 14lb ball and K2(almost)E. Jacinto gave me a great tip which is to bend the elbows a bit at the top to help pull my hips closer.
hey everyone, I miss cfsbk but am having a great time boxing @ gleason’s. went 5 rounds this morning and felt great.
anyone watching the fight tonight? I have never watched a pay per view fight before but it would be great if they were showing it at a bar somewhere.
hello everyone. good to be back after some time away.
ohs sets across at 115x5x5
Get well soon Matt!
Overhead Squat(45x5x2, 95×5 135×1)155x1175x1 (PR)185×1 (PR)
Called it at 3rd set. Right knee caved in a bit on 185 but came up clean otherwise.
Fun time:4 Rounds NFT10 walking Swings, 2 pood5 HSPUs
3 Rounds NFT10 Walking Swings, 2 nautious Pood250m Sprint
all barefoot. Felt kind of queezy after that last run. was cured by some chocolate milk.
I love OHS. After the row for warm up did 45×5, 95×3, 135×2. 165x, 180×1, 190×1, 200×1, 210F, 210F.
200 was a PR for both my OHS and my Jerk!
Also did the 4 rounds of 12 wall ball and 10 toes to bar. Did the wall ball with a 14lb ball and a 12 foot target.
great laahhge 8am class today.
WU750m row. 250m@50% 250@75% 250@90%dromsfoam roll/ball workOHS prep
OHSgreat lifting with dan today..(45×5 95×5 115×2)135 145 155F 155F 150PR
happy with this considering it’s a relatively new movement for moi.looking forward to the next exposure on OHS and continuing to improve on this movement.
Ass WKWB 20lb 12′ targetT2B
matt u. speedy recovery.
IRONMAN 2
cobble hill cinema. thursday @ 11:55pm.
buying tix wednesday am.
any takers?
OHS: (45×5, 75×3, 105×1)115,125,135,145,155,160!! (25lb PR)
This was wonderful. My max jerk was 150lb previously, so this was quite an improvement in many ways. The 160 was definitely on the wobbly side of things, but it went up.
Accessory: 10 toes to bars, 12 Wall ball @14lbs 10ft target. Wall ball were all unbroken and felt easier than I recall!
OHS 125#x3x5
felt weak today. worked till after 2 and the little savages had me up with the sun.
still getting comfortable with this and pleased with 125.
Chris is at tri camp. She did 40 mile very hilly ride, long swim arms only, 8 mile run.
20# wall ball felt surprisingly easy. toes to bar with legs slightly bent.
Came for 9am class and got through the 750 row before I had to leave because Tucker was being quite the pain in the ass.
Take 2 at noon:Warmup:-750m row-torture ball and foam roll-PVC OH squat drills
OHS:(45×5, 60×3, 70×3)75x5x5-Feeling much better with this. Would love to see what my 1RM would be in the near future.
Ass work:14lb wall ball/K2E-Did 6 wall balls with the 20lb target just to see how that felt. Hard!-This was the first time that I could actually do k2e too!
Came in and made these up Sunday with clean practice.
Had to rush a bit as we had some family stuff to do and Tene was waiting for me.
Did 4 sets at 125had a couple fails in there but I think it was more because I had to rush through my sets.
Worked with Paulie on getting the correct form. Looking forward to LBBS.