1-1-1-1-1
(4/4) Experiment with heavier singles today.
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compare to 6.28.10
12 Minute Warm-Up
4 Jumping Forward Rolls
4 High Box Jumps
4 10 yard Shuttle Sprints (down and back x 2)
Raise your hand if you like unilateral thrusters
Upcoming Foundations Cycles
July Evening Cycle
Dates: 7/14-8/9
Times: Mondays and Wednesdays from 8pm-9:15pm
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July Morning Cycle
Dates: 7/27-8/19
Times: Tuesdays and Thursdays from 7am-8am
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The CF Queens 5K is only 5 days away! So far Jess F, Steph W, Sarah H, Juliana A, Sameer P and Dan R will be representing SBK. This is a great opportunity for all athletes to benchmark their 5k time. Whether you're a strong runner looking to PR or someone who struggles with running, why not sign up today and test yourself!
After several odd object carry WoDs of unspeakable cruelty, I did my first Camp Ladybug workout of the summer.”The Chief”3+3PCs (95lbs)32+3PCs+6Pups2+3PCs2+3PCs
been thinking about how to come up with some good goals for myself.
today i came upon this on the Norcal site – their definition of a “well rounded beginner.”
hello, new goals.
Level 1well rounded beginner
squats: 50 free squatspush ups: 10static hang: 30 secondssit ups: 30kettlebell swings: 25400 meter run: 2:04deadlift: 3/4 x bodyweightmilitary press: 1/4 x bodyweightSDHP: M – 75# x 10 reps, W – 55# x 10 reps1 min Titanic holdwall ball: 25500M row: M 1:55, W 2:20box jumps: 10 reps in 1 min to 10” boxdips: M 3, W 1pull ups: 3L-sit 10 seconds2000 M row: M 8:10, W 9:50DB power snatch: 107 rounds of Cindy in 20 minutes
Ran with Christine 6+ miles.
Noon class. Warm up then 95# x 3 x 5 power snatch.
1/2 Angie in 9:07.
Snatch: Did several sets of 3 at 53, then 63, then decided to try a single or two just for kicks and ended up with a PR at 68 (pretty) and again at 73 (ugly). 😛
Morning Workout: Jogged to and from Fairway.
Warm-Up: Biked to class. Double-unders. Made 37 consecutive doubles (new PR). AMRAP.
Power Snatch 5 x 3:[33, 43 x 3, 48 x 3, 53 x 3]58 x 3/3/2/3/1
Cool Down: Sled pull. Couple pull-ups. Biked home.
Has anyone seen this? Totally crazy:
http://well.blogs.nytimes.com/2010/06/30/phys-ed-what-exercise-science-doesnt-know-about-women/?src=me&ref=health
Just back from a long weekend in Providence visiting Nick’s parents. Linus had a blast at the beach. Did a few little metcons and some long walking. Looking forward to being back in the gym later this week!
Very small classes today!
Warm-Up:Ample Foam Rolling and LAX ball work, especially on my right leg. Thanks to Fox for showing me some new ways to inflict pain onto myself.
High Bar Back Squat(45x5x2, 95x5x2)115x5x3
Starting really really light, I can’t have too much weight on my shoulders right now. i tried to get into a low bar rack position which proved impossible. High bar felt better.
Sled Drag135x105’x3
Dumbbell Press/Bent Rows10x10x3
First day of Wendler’s 5-3-1 with Shane
Press95x5, 105×5, 115x9Dips/Chins10/10, 10/10, 10/6
where was everyone today?!
I love when I’m off of work and can take the noon class…especially when Coach Fox is teaching! 😉
Warmup:-Shuttle runs and box jumps x many rounds (skipped the forward rolls thanks to yesterday’s tequila and wine consumption).-My highest box jump was the 24″ box + (2) 25# bumpers + 15# bumper. Or it was the 20″ box + (2) 45# bumps. Don’t know which was taller and didn’t measure.-Fun seeing Ryan going for a max height that’s nearly as tall as me!
Snatch:(33x lots, 53×5, 63×3)work: 73x3x4-This was my first exposure to the snatch this cycle. Still such a rookie with these. A few of them felt pretty good, but most of them need alot of work. I tried for 5 sets but couldn’t get anymore after 1 rep.
Cooldown:-lots of handstand practice