1-1-1-1-1
(E1/4) Perform 5 heavy sub-max singles. Only go up in weight if your technique is solid.
Post loads to comments.
Within a ten minute window, attempt to find a new Double Under rep max.
Post best rep max attempts to comments.
Jacinto goes overhead
Happy Birthday, Sarah H!
Chris F, Jeremy F, Katie M, Juliana A, Jess F, Sameer P, Dan R and Margie L have all signed up for the Strongman/woman event at CrossFit Virtuosity this weekend. Who else is in? Sign up here!
We've got a few open slots left on the leader boards. Any suggested benchmarks?
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"The Keg Drill" with Kelly Starrett CrossFit Journal Preview
Great for t-spine and shoulder mobility. I want to see a BUNCH of folks doing Kelly’s “keg dril” at SBK in the near future. If you don’t have a CF Journal subscription (and why?) ask me how to do it.
My very first C&J this morning! It was ugly — didn’t go deep enough, wavered with the weight overhead, etc. Did #115, #115, #125, #125, #125. But never very well. I’m excited to do this movement again.
Liking C&Js:
33 x1x143x1x1x153x1x1x163xF58x1x1x1
10 minutes of max DUs:
9 linked! This bested my previous PR of 3. Woot.
If you’ve been following along, Part II of the CrossFit Field Guide is up on http://www.readsnippets.com!
If you haven’t seen Part I, it’s up here: http://readsnipsblog.blogspot.com/2010/05/crossfit-field-guide-part-i.html
Thanks for letting Kate & I join you on Saturday morning at 8:00am….I guess we were part of (at least temporary) history with largest class in the a.m.?
Just from 1 visit I can tell you guys & gals are in good hands. Keep it up!
Troy & Kate from WI
Going to have to double check tonight if this is already up. How about a leader board for unbroken pull ups?
What about a leaderboard for flexibility somehow? Like sit-and-reach from elementary school? Seems like we should be rewarding all the 10 physical skills.
I like clean & jerks. Somehow knowing I have something else to do with the bar once I get it on my shoulders gets my own head out of the way during the clean part.
53x1x373x1x183x1x288x1x193x1x4
Max DUs: 37, a new PR!
Then some muscle-up play. Thanks Fox & Noah for tips & support.
Loving all the mobility work we’ve been doing! Like the idea of a leaderboard for flexibility, although I will never, ever be on it.
i like me some clean and jerks too. a good noon class with mr fox. really looking forward to this cycle.
WUdid the starrett keg drill. very good pre lifting overhead. highly recommended.
press 45x3push press 45x3push jerk 45x3split drills 45x5split jerk 45×3
3 pos clean drills
CLEAN+JERK65x1x595x1x4115x1x3155x1x3
felt pretty good. getting low is key.
DU’sgot 46, then calf started tightening. stopped there. witnessed noah rock out 131 du’s and jmd do some single legged du’s. good stuff.
CDrolled out my calf on lacrosse ball. felt better.
Fran at CFSBK (my first time with this lady)9:10BRUTAL
I need to lose this weighted vest of beer so that pullups dont destroy me.
They have a real nice gym out here, and they were super cool to me. Though I cant wait to get back and get in this cycle. BODYWEIGHT C and J Here I come!
Still working on the whole split jerk concept. Felt much better than last week, especially with David’s help.C&J: 33, 53, 93, 103, 113, 123then backed it down to 103 to work on the split technique and dropping that back leg.
12 DUs! I think that’s a PR.
C&J: 33, 53xlots,83×3,93×1,103×2,113×2,123×3,133×2. Felt a bit sluggish on the lift. Accidentally doing muscle cleans, which is a terrible habit from having had a sore hip so much. Oh well. Splits starting to feel a little better, knee dropping nicely some of the time. Looking forward to future exposures,
Double unders: max was 83 today. two less than recent PR BECAUSE I HIT THE STUPID RINGS! Grrrr.
Lots of attempts at samsoning myself Alec style. I feel like the bottom of the class in this arena.
there isn’t enough fish oil in the world right now.
Blahh performance tonight. Kept it very light on the C&J cuz of still funky back and working on form.65x1x485x1x395x1x4Double unders I only hit 45, not quite near my pr.
Late post from last Thursday –10k row – 41:39meters/split/s/m for every 10 minute interval:2381/2:05.9/202444/2:02.7/212381/2:05.9/222383/2:05.8/22final 421 meter sprint 1:58.5/24s/m
Kept it slow and steady trying to maintain a steady rhythm, work on form and ignore all the things that start to hurt.
C&J53x1x2, 58x1x2, 63x1x3, 68x1x2, 73x1x2 (The number of sets for some of these may be off. I don’t have my notes with me.) This felt good. My cleans were going relatively well until the last one. I think that was just due to fatigue.
DU practiceI was really looking forward to this since I’ve been floundering on my DUs lately. I think my old PR was 19 (but maybe 21) so when I hit the first attempt at 20 I considered it a PR. Overall I was able to string together more DUs and do that more consistently than I have before.