Single Arm Barbell Snatch
Single Arm Barbell Clean and Jerk
Spend about 12 minutes on each movement trying to find a heavy single.
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12 Minutes NFR's of:
6 Tire Flips
6 Keg Cleans or Spider Lifts
12 Burpees, CF Games Standards
Teresa's :38 handstand
Happy Belated Birthday, Noah A!
Congratulations to Kharin B on her first Double Under!
Check out these new top leaderboard scores!
255lb Overhead Squat by Kevin R
101 unbroken Push-ups by Jeremy F
8:42 "Helen" by Chris A
Welcome, October AM Foundations!
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What's a SLOSH PIPE? Watch this video
Come play with Slosh Pipes and other unusual objects at Paulie's ODDLY STRONG event this weekend. Saturday or Sunday!
Last night’s Strength Cycle (Day 20)
Back SquatWarmup: 45×5 95×5 135×5 195x5Work: 230x5x3
Bench PressWarmup: 45×5 95×5 135×5 155x1Work: 180×4+F 155x5x2This failure wasn’t unexpected, but I think I might have been able to get it if I wasn’t sick.
Chinups 10#8, 7, 5
Stupid Q… what is the CF Games burpee standard?
Sarah – Release hands from floor at the bottom of the push up in the burpee
Where is everyone sore right now? I’m feeling the last few days in my abdomen and triceps primarily
much-needed rest day.playing with foxtrot tonight;keep the legs guessing.
I’ve been feeling really sore in my upper back and lat area, abs not so much..
Oh, I don’t know what is up with my calfs but I’m not having the pain that i use to have =-D
When it does get sore, its never longer then a day or two. When before it would be around for more then a week.
Hurt my back and it kept me from lifting for the last week. Figured since I wasn’t doing much it didn’t make sense to eat a whole heck of a lot of calories. So, my weight gain push is OVER. Been easing into Paleo-ish for the last 5 days and will be dialing it in as of Monday. In the end I went from 162 to 193 (7 lbs shy of my goal) in about 5 months. I did a 1/2 gallon of milk on workout days and a quart on most non lifting days. I also ate EVERYTHING in site, and was basically full all of the time, sometimes unpleasantly. Certainly a good portion of that 30+ lbs is muscle gain, but wouldn’t you know it, a good bit of it is fat. My hope is to lean out some and hover around 175.
Hopefully at this number I’ll:- Not lose strength from where I’m at now.- Have visible abs, a 4 pack would be nice again- Gain back my conditioning, especially in anything that lasts more than a few minutes- Not be out of breath at the top of our 3rd floor walk up- Basically, look and feel athletic again
My plan to shed the excess Foxyness is this…
Nutrition – 90/10 percent Paleo with a Mexican bias. I was at my leanest (157) when I Zoned (blasphemer!) so while I won’t measure and weigh I will eyeball and keep portions in mind. I’m not going to lose booze but will make my drinks tequila based. I’ll hit up some tacos or other corn dish 1-2 meals per week, prefferably post WOD. After a month I’ll decide whether or not to add a quart of milk back in post workout. I will also almost certainly consume some yummy grain based beer on football Sundays, but who knows, maybe I’ll do the gluten-free stuff.
Exercise – Continue to focus on lifting heavy 3-4 days per week, and add conditioning work on 3-5 days. My conditioning work was almost nil these last months. I also want to work on speed and Oly lifts which I’ve neglected. You know what? That sounds an awful lot like CrossFit! I will be back to following our group class format as of tonight! Really looking forward to that.
Interesting sidebar – Both Jess and David had the same look (relief?) on their faces when I told them I was done gaining weight. What’s up with that?!
Both my shoulders are very sore. Working on a computer is a little painful. OK, I’m done.
7am. One arm lifts were cool.
hams, lower back, lats, and delts all moderately sore.
right calf feels 99%. Gonna give it a few more days then attempt a much missed park loop.
I am sore in that taking my jacket off and putting my seatbelt on is difficult.
fun times tonight!
Warmup:-droms-crazy one-legged stuff. super hard, although I tried to pretend I was practicing being a ninja.
3 rounds of 1min stations of:-Burpees, CF games style-Tire Flips-Keg CleanThis is the first time I’ve actually flipped a tire. Fun stuff! Keg cleans are also fun, but especially challenging when trying to do it with my non-dominant side.
One-armed Snatch & Clean play:Snatch: 55×2 and 60×1-ishClean: 55, 60×1-ish, 65-I love this stuff, although it’s quite challenging. Should have warmed up with lighter weights, but lots of fun lifting with Laurel…who I somehow keep missing lately.
After class did 5x 1000m rows:4:19.9, 4:17.3, 4:13.0, 4:14.4, 4:11.4-Was supposed to do a 5 mile speed run today, but opted not to because of a wonky ankle. Coach Fox gave me this option instead, and it was pretty hard to do this alone. Completely different from running!