1-1-1-1-1
Max Effort
Post loads to comments.
compare to 4.26.10
3 Rounds for time of:
35 Squats
25 Unanchored Sit-Ups
15 Push-Ups
Post time and Rx to comments.
Thaniya K pushes the Prowler
Happy Birthday, Alek G, Debbie P and CrossFit Virtuosity!
We've made one change to the programming for the upcoming cycle. Instead of Overhead Squats we're going to do Back Squats. The rational being that we'd like to drop the additional overhead component so that we can go overhead in conditioning workouts more often.
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Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity? Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.
Where? Quist Industries
When? July 17th from 11am-1pm (Today!)
Contact: Email ps(AT)quistindustries.com to RSVP
DL(1): (135×5, 185×3, 225×1) 275, 295, 305, 315(f)I worked deads last night too and got lots of great coaching from Margie. The slightly different stance helped. This tied my pre-Haiti PR, and I know what I need to work to have this keep going up (quads! back!).body weight triplet (3 x 35 squats, 25 sit-ups, 15 push-ups) in 5:34. good little challenge.off to Quist!
glad to be part of the BIGGEST 8am CFSBK class ever!!
first. thanks nick and shane for containing the beast known as finn.
WU300m row maintain 16s/mfoam roll wk
DL(135 225 315 )345 355 405F 365
got 405 off the ground, but didn’t feel right and didnt want to push it
3 rnds for time sq, su, push ups5.24push ups unbroken. squats need practice practice.another good one.
CF GAMES DAY 2 INDIVIDUAL EVENTS
Event 2a
For time (22 min cap):Run 1200 meters63 Kettlebell Swings (1.5/1 pood)36 Pull-upsRun 800 meters42 Kettlebell Swings (1.5/1 pood)24 Pull-upsRun 400 meters21 Kettlebell Swings (1.5/1 pood)12 Pull-ups
Event 2bWithin 90 seconds of completing Event 2a: 1 rep max Shoulder-to-Overhead
yow!
DL: 225, 315 poor form, 315(f), 275 poor form, 225, 225x3Back, neck, and brain are not working well together.
Accessory WOD: 5:55 no abmat
Congrats Bjorn on the DL PR!!!
FUN TIMES at the SBK Annex !!!
Atlas Stones: Played with the 100 lber a few times, then the 135 lber (which felt a WHOLE lot heavier) a few times, then gave the 175 a shot. Got it on the first try but felt pretty wiped and decided not to do it again…until Ryan says, “hey man, you want to do these for time with me?”. Got all 3 just under the 30 second time limit.
http://journal.crossfit.com/2009/12/shouldering-stones.tpl
Keg Shoulder-to-Ocerhead: 50 lbs was really light and allowed me to use shitty technique. 100 lbs was a whole lot different. This will be a challenge. It basically requires ignoring most of what I’ve learned about lifting weights safely. I hope to get 8-12 reps in 30 seconds at the CFV event.
http://journal.crossfit.com/2009/12/strongman-hip-extension.tpl#_login
great times at quist. lots of fun toys. highly recommended!
atlas stones. did the for time thing. under 30 secs too. 135 got me, wasn’t over it enough.
played with the keg too. same as fox, 50 was light, 100 not so much. but felt better when i stopped using my head instead of my chest to rest the keg.
played with the fat bar too.
very fun! thanks paulie and becca.
today was better than recently. no pr, but ok
dead:
135×5, 185×3, 225×3, 275×1
295/305f/295f/225×3/225×3
metcon: 6:57
oops, metcon was 5:57
So far a fantastic day!
9am SBK class:Deadlifts:(95×5, 135×3, 175×3, 205×1)Singles: 220, 230, 240, 240, 242PR-My first at 240 didn’t look pretty, so Shane had me do it again. 242 went up but didn’t look pretty.
WOD: 7:42awful time. need to be faster at situps and pushups!
Bonus fun at Quist!-75lb, 100lb, 125lb Atlas stone lifts. I’m not very good at these but I can get the job done.-50lb Keg Clean and Press. Took a few attempts to figure out how to actually clean this, and then took longer to find a “comfortable” rack.-Fat Bar deadlifts–just a few to see what it felt like.-1 attempt at fat-bar clean with switch grip-2 Zercher Squats with the fat bar, then 1 attempt at a clean.-1 lift of the Yoke (I think that’s what it’s called)-2 clean and press of some other fun object that I don’t know the name of.***If you haven’t been out to QUIST to check this stuff out…RUN! It was sooo much fun and I can’t wait to do it again. I think a 1x month fieldtrip WOD might be necessary!
Thanks so much to Paul and Becca for having us out, for having an awesome adult playroom, and for the coaching. Thanks also to Margie and Jeremy (and Katie). Can’t wait for the next Subway Series!
Deadlift: (95×5, 135×3, 185×2, 205×1) 215, 230, 240(pr), 240F. I can’t believe that 215 felt so light today. My 240 is a 5lb pr. My back got “soft” but Shane gave it to me so I’ll take it. Have been lifting with a weight belt recently to try and get a better sense of filling my belly with air and pressurizing it. So far, I like it. Great proprioceptive tool.
Triplet Accessory: 7:28? Something like that. I subbed 35 1 pood kb swings for the squats, which proved to be a lot slower than air squats. Push-ups were LOUSY. I need to get on the Peterson-Kaiser push-up plan.
Very sad to miss the CFSBK annex trip, was covering home base. Had a lot of fun keeping track of Kamau – I am so impressed by our CFSBK kids, they are all such sweet little beings.
Was sad to miss the fun times at Quist–we were at a baby toga party (photos to come).
(95×3, 135×3, 185×1, 205×1) 225, 245, 255F. 10lb PR from Lyceum days. It was weird–245 felt heavy but came up nice, 255 was drilled to the floor.6:08 for the metcon.
Also–is the switch-out of OHS in the next cycle due to the overhead movement in the clean and jerk? I.e., we might see them in an upcoming cycle? Because after Thursday’s WOD I was *reeeeallly* looking forward to some more OHS work. I need it. (And a small, sick part of me was thinking how interesting/cool it would be to repeat Thursday’s WOD after a cycle of heavy OHS….)
beings…
Thanks for the class on Saturday Laurel. You helped me set a PR on the deadlift: 235 lbs; up from 205.
My warmup sets were 135×5 165×5 185×3 205×3 and then I did singles at 215, 225 and up to 235, where I failed the first attempt, but got the 2nd. Laurel insisted the failure was mental, thus eminently overcomeable. So there it was.
On the metcon wod: 3 rds for time of
35 squats25 situps15 pushups
6:26
I felt very good through the first 2 rounds but my situps deteriorated quickly in the third round as each one become a hill to climb.
And Eli is still at 200 situps and counting for his lifetime.
Apologies to my wodmates: i hope Eli hopping across your abmats didn’t cause too much disturbance.
Thanks again Laurel.
ari