3-3-3
(E5/8) Sets Across
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compare to 6.26.10
Warm-Up Partner Triplet
3 Rounds NFT of:
40m Farmer's Walk (40m each partner)
30 Wall Ball Shots (15 each partner)
20 Knees to Elbows (10 each partner)
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Happy Birthday to one of the most beloved members of our community, Jacinto!
There is a STORM on the horizon, it will be touching ground in Brooklyn next Sunday, July 11th.
Holiday Weekend Group Class Schedule
Saturday 7/3: 8am,9am,10am,11am,12pm (Normal)
Sunday 7/4: 10am, 11am (Abbreviated)
Monday 7/5: 12pm, 5pm, 6pm, 7pm, (No AM classes)
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Jacinto, Part 1 CF Journal Preview
Jacinto, Part 2 CF Journal Preview
katie says
I’m going to miss the last two front squat exposures, so I wanted to see where my max is at this point…FS(1): (45×5, 45×5, 85×5, 135×3) 185, 205, 215 (PR!)
DL (3): 205, 215, 225, 235, 245, 255 (2)
.DMG says
great 8am this morning. lovely to work out with the björnimal.
WU400m rowdromssamson stretch
3 rnds NFT40m farmers walk. 45lb plates, 80lb dumbbells, 45lb plates (grip gave out 10m to go.15 WB 20lb10K2E
FRONT SQUAT(45×5 95×5 135×5)185×3 205x3x2legs felt good. been doing some extra stretching and it’s definitely paying off.looking forward to the final exposure.
CDlacrosse ball.entertaining finn as lucy assisted shane.
have a great holiday weekend everyone.
.DMG says
jacinto. have a brilliant birthday. see you at the storm.
Becca says
Happy Birthday, Jacinto.
FSQ(45×5, 75×5, 90×3, 105×1)110x3x3 (3 rep PR)
Nice to partner up with – and officially meet – Liese today.
Fox says
Warm up Triplet:2 carrys at 165, 1 at 215
FSQ195x3x3
Tabata Row – always funaccording to Malcom’s genius math I averaged 7.9 cals per round
Laurel says
HAPPY BIRTHDAY JACINTO!!!!!! Can’t wait to be slogging through a Jacinto birthday WOD.
Warm-up: Run from 7th&Carroll to Gym (~7 and a half minutes.)
Other Warm-up: farmers carry, 40lb db for the first round, then 72lb kb for the following two. (Shane is a bully.) 10 toes-to-bars, still can’t get my legs straight. grr.
FRONT SQUAT FOR LAUREL TODAY!!!! Thank you so much Malcolm and Brian for helping me with this. Hip didn’t hurt at all during lifting. It is still tender in general but didn’t get aggravated by the squats. (Also thanks to Alec for the body work.) Kept it light, wore a weight belt to help me understand the use of my abs in the lift.
45×5,45×5,75×5,95×5,115×5,115×3,115×3,115×3.
Very happy about this.
Deb says
Great 8am class today. Nice to see Bethany. She’s strong.
3RNFT40m Farmer’s walk-first 2 rounds with 30# DBs then Shane made me switch up to 40#DBs.15 WB 14#-Loooooong ass time since I’ve done these. Little awkward at first.10 K2E-felt surprisingly good
FSQ 3-3-3(45×5,50×3,65×2) 80x3x3These felt great today. Started feeling a drive from my heels and pop from my hips that’s been elusive.
Then off to the beach with Alec. Brighton beach field trip?
Malcolm says
Warm up. Wall ball w/ 20. Farmers walk with 80’s (these were really hard for me and I only ended up doing 2 + the original carry out from the stack. Toes to bar were good.
Front squating with Fox was great, nice to have the eyes on my technique. 190x3x3.
Rows were 9, 8, 7, 7, 6, 6, 7, 7. I think this is the first time I managed a 9 in a Tabata.
Bjorn says
Good times at the 8am class, then off to the bar for another glorious soccer morning. Go Deutschland!
FSQ 185x3x2 205x3tried David McGs weight on the last one just for kicks, it came up, but wasn’t pretty.
Farmers Walk with 45lb plates, grip failed a few times. K2Es are getting better, but knees are still nowhere near elbows.
Happy Birthday, Jacinto!
Bethany says
Warmup, 3RNFT:40m farmers walk 1 round @ 30lb then 2 rounds @ 40lbs – serious grip challenge!15 wallball @ 14lbs10 k2e – still having to kip these! shameful.
FSQ 3-3-3115x3x1110x3x2First set was fugly so dropped back down to my Wednesday weight. Will do 2-2.5 pound increments from now on if any, still need to straighten out my form a bit and stop leaning forward on my way up. Lovely lifting with Deb!
Spent the day biking around and lounging at Governors Island, another good potential CFSBK field trip locale. 🙂
Jess says
Late post.
3 Rounds NFT warmup:-First round of farmer’s walk with 1.5 pood kb’s, last 2 rounds with 2 pood kb’s. Was able to hold on to them the entire down and back.-wall ball with 14lbs and while still sucking, these felt easier than in past.-k2e still needs work. my first couple of each set were legit but then I would keep getting further from my elbows.
Front Squat:(45×5, 75×3, 95×3 115×3)work: 130x3x3-these are getting heavy.
Skipped on the Tabata Row, but took on a couple of 500m sprints from the other day.1) 1:55.62) 1:55.3-wussed out on a third. And yes, I wanted to try to make the leader board. 🙂
cheyne says
ohh how sad I am to miss the storm:(((
best workout program says
40m Farmer’s Walk (40m each partner)30 Wall Ball Shots (15 each partner)20 Knees to Elbows (10 each partner)
I’ve been able to do 50m on the Farmers walk the past week but only 15 knees to elbows. Great stuff and happy birthday to Jacinto!