3×5
(E6/8) Sets Across
Post loads to comments.
compare to 5.22.10
Prior to squatting tonight, take up to 10 minutes to find a max height Box Jump.
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5 Rounds of:
Row 1:00
Rest 1:00
You are only allowed 20 strokes per work interval
Post meters covered in each interval to comments.
compare to 3.4.10
Coach Laurel during her amazing performance at this weekend's NEQ
Yay, Laurel!
And isn’t this exposure 6 of backsquats?
Why yes, yes it is!
Hell yeah Laurel!
Made up the Bench Press Double Under WOD.
Rx’d12:24
Really didn’t think I could do this RX’d and but Fox applied some really phenomenal peer pressure and I caved. 1 break in double in the 4th set, 2 breaks on the last.1st set of Bench mostly 5s2nd set Mostly 3s and singlesLast set couple of doubles and then singles.
Fun WOD and great as always to be chasing the Fox. See y’all tonight
Great shot of L doing het thang 🙂
Bench/Double Under WOD from last week…youch!
RX’d12:16
It was all harder than I expected.
What form! What grace! Love it:)
Very happy to be back at SBK last night. I felt pretty good after the weekend and couldn’t resist making up a WOD, especially one that involves two of my faves.
3 Deadlifts/35 Double Unders:-:35, :42, :35, :29, :31, :41, :45, :36-Rx’d at 205lbs. (85% of 240)-Raise your hands if you love heavy deadlifts and double unders…me, me, me! Many rounds of du’s were unbroken.-I really enjoyed this WOD but felt that I had too much time to rest. Would have been a different challenge going every 2 mins instead of 3.
Then took the Active Recovery Class which felt oh so good.
This looks like so much fun!
I love back squatting and I love jumping on things.
Also for a rowing workout this does not looks as miserable as usual.
@Malcom
We did an 8 round version of the row workout in early March (http://www.crossfitsouthbrooklyn.com/). It’s not horrendous; I think the 20-stroke cap keeps it manageable. More power than sprint.
The infamous Adrian Wilson 66 inch jump video. He has more of a running start but not only is his explosiveness awesome–also his flexibility to get his knees up.
Here’s a corresponding article where he talks about the jump and drills he does to improve his jump including cleans.
http://sportsillustrated.cnn.com/vault/article/magazine/MAG1108225/index.htm
Thanks for the article Shawn!
Pleasure lifting w/ Ryan during the 12p class today.
Loved the Box Jump intro to the squats.
245 across.This is my old 1RM from the last CF Total we did back in the day. It’s heavy now and I think I’ll be making 2.5# jumps from here on out.
See you guys in a bit
48″ Box Jump
LBBS: 85x1x5, 95x2x5.Squatting at about 40% due to a bad back injury (again).
Row: Believe total was 1317m. Might be off though.
Box jump was fun got 47″. I think I had a bit more in me but we ran out of time. I want to eventually get 50. Old PR was 46 which was an absolute max at the time.
Squats felt really funny on my knee. I was having difficulty with form and I was sort of high bar squatting with a low bar rack. First five at 245 went up fine for speed but they were really ugly. Wasn’t feeling it so I dropped way down in weight to drill technique.
Row was fun 270, 270, 271, 255, 271. Last one was thanks to everyone yelling at me. For a total of 1337.
Really fun day today.
High Box Jump got to about 45.5. I think I had a few more inches in me but like Malcolm, needed more time.
LBBS- Im really starting to like these. I’m Up to 210 now and its getting harder. Will be interested what kinda numbers I can get to when I do a strength cycle with Jeremy.
Row274, 275, 275, 276, 274 something like that.I think the total # was actually 1376
Going to be out of town Thursday and Friday. Gonna bring my rope with me and see if we cant fix these doubles.
Looking forward to an awesome CFSBk weekend
190 across, hurting from the 1/2 this weekend and generally still scared of squats.
The rowing was fun. Really used to hate rowing until getting here and having it broken up in different ways- I’m used to just 500M sprints ad infinitum.
Too much time off, feel creaky.
Liked the box jumps – I got to about 44″
LBBS – 185×5; 195x5x2The 185 felt heavy last time, this time the 195 felt very doable. To many factors involved. I should break 200 next time.
Rowing fun – 298 (oh so close), 295, 289, 277, 278Total 1457
WU: drom
HBBS: (45×5, 75×5, 115×3, 140×1) 150x5x3
Row: 260 261 263 260 260the total reported by the rower was 1379, but the splits and the total don’t add up, so I’m slightly confused.
ACC: strict pullups, 2×4 3×1
foam roll, stretching
Made this up this morning during a fun and crowded 7am class–yet Shane managed to individually coach all of us on all our sets, it seemed. Magic?
LBBSQ: 160x5x3. It just feels heavy every time, but I keep going up, so.
Row: Was dumb and tried to sprint the first piece. 1186 total.
It’s fun seeing people get better at rowing. Nice numbers, Malcolm!
Boxjump: 34.75″Big props to ReBecca Behan who cleared 35.75″ and looked like she could keep going!
LBBS: 112x5x3Same weight as last week but felt much more solid.
Row: 1162 Total
So much fun watching the Box Jump Circus (as one passerby called it) today…Nice to see folks get higher than they thought they might.
Charlotte – they don’t call Shane “The Magic Man” for nothing!