1×20
(E3/8) Add 2-5lbs from the previous exposure
Post load and experience to comments.
compare to 11.17.10
10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell Swings
Lateral Jumps over barrier
Sit-Ups
Post time and Rx to comments.
Adrian knows how to party
Happy Birthday, Rebecca S! Yesterday Becca PR'd with 5 unbroken kipping pull-ups!
There are very few spots left for the CrossFit Hoboken Winter Challenge. So far Jess F, Chris F and Dan L have signed up. Don't be a hater, Register today!!
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Write a 20 Minute AMRAP workout using the following 4 movements: Pull-Ups, Running, Burpees and Overhead Squats.
LBBS: (45×5, 45×5, 95×5, 135×3, 155×2) 160×20
10! 1 pd KB + lateral jumps + sit-ups = 7:40lateral jumps were tricky.
WU: LAX ballin’DU practice (PR’d unbroken @ 34)400m runSamson + friends
LBBSQ w/Alan (sp?)(45×5, 95×5, 115×5, 130×3, 140×2)140x20Thanks to Laurel + Alan for coaching me on the butt-backness. It is a challenge for me, which may explain why I can FSQ more than I can BSQ…
WOD: 10-9-8-7-6-5-4-3-2-1 KB, jumps, sit-ups5:27 @ 1.5pdThose lateral jumps are fun, get to feeling like ski moguls once I get in the rhythm.
@Katie: I am amazed that you were able to do over 3.5 million reps of each of these in under 8 minutes! 🙂
Also keeping up with my goal of posting on theromp.tumblr.com each weeknight.
S(qu)aturday:
Partnered up with Da Hammer.
WU: 45×5, 95×5, 135×3, 155×2, 165×1
Work: 167.5×20
Accessory WOD with 1 pood: 5:40
@Nick: I love cracking the 10 factorial joke myself. An oldie but goldie.
@Becca: Congratulations!
Good to see Shawn back in action today. Keep it goin’.
Back Squat –
WU: 45×5, 95×5, 135×3, 165×2, 185×1, 215x1Work: 195 x 20
This still felt pretty strong. I have a tendency to lose tension at the bottom and lean forward a bit, which I will work on with these 20-rep sets. Thanks for the cue Laurel.
Metcon – 5:55 with 2 pood
Lateral jumps are difficult for me for some reason. Really all my jumping movements need a little work. I’d like to be able to cycle box jumps, lateral jumps etc faster and retain my balance better while doing them.
Warmup:-jumping jacks, droms, mountain climbers, samson stretch and squat goodness
LBBSQ:(45×5, 95×5, 125×3, 135×2, 140×1)work: 145×20-warmups felt heavy and I really went in thinking no way was I gonna be able to do 20. Well, I did and they felt pretty good. I was apparently able to move with good speed throughout each rep. But, I think I was rushing just to try to get done with them faster. Will need to slow down and get more solid before each descent with the upcoming exposures.
WOD:-8:31 with 20kg kb and 10 lateral jumps each side, each round.-Clearly I wasn’t paying attention and didn’t realize that the lateral jumps should have been a ladder as well. I was wondering how I could no longer keep up with others…
Goal work:-HSPU with 1 abmat:5 sets: 1 + 1 assisted, 1 assisted, 1 + 1fail, 1 + 1fail, 1 + 1 assisted-in all I was able to get 4 total unassisted with 1 abmat. This is a first for me and one step closer of my goal to do 2 unassisted hspu with 1 abmat! woohoo.
Squat215x20
WOD2 pooder7:22 (?)I couldn’t really push today…girl drink drunk…blahblah…hungover…blahblahblah…
——————-Happy Birthday SteinSQUAT!!!
——————-I’ll stab at the AMRAP
AMRAP 20 Minutes ofRun 400 meters5 Overhead Squats @ Bodyweight10 Burpee-Pull Ups
Happy Birthday Becca!!Congratulations on your Kipping Pull-ups!
Great work today everyone!
Enjoy the rest of your weekend
My attempt at the AMRAP is like a Cindy+Nancy on steroids:
AMRAP in 20 minutes:5 pull-ups10 burpees15 overhead squats (95lb/65lb – guessing here)400 meter run
@Coaches: We’ve been asked to devise WODs before. Have any of the suggested WODs been used? How about a WOD-devising competition, where the WOD gets used and named after the winner? Just an idea.
I’d do the AMRAP with shorter rounds and require that the movements be unbroken
AMRAP in 20 minutes
All movements must be unbroken – for the burpees that means you must keep moving
5 Pull-ups7 Burpees9 OHSRun 200m
@Samir – that sounds like a really cool idea
For time. Accumulate 100 pullups and 100 OHS. Every time you come off the bar or drop the bar you do 5 burpees and run 200 meters.
or, i could butch up and just host it myself. doy.
also: go eagles!!
100 is actually too many I think. Maybe 60?
Michele: Muchas Gracias from the One-Eyed One.
Hotel workout:I was a bit out of it and thrown off that all the treadmills didn’t work but here it is….WU– 10 pushups, 10 air squats times 2
40# dumbbells (after 20 wu reps)Incline (almost vert) press 5 reps then x6 thrusters for 3 sets
Lat pull down (no pull up bar in sight) 110# plus military press and thenhang power clean (with the 40# dumbbells. 6 reps, 4 sets. Minimal rest but not really a wod.
I have no idea what I was doing but I broke a sweat, my arms got worked and I got into a deep squat. Having a power move didn’t hurt. Drank a glass of milk and called it a day. The W hotel Ft. Lauderdale is amazing, but the gym… Not so much.
LOVE the idea of a paleo pot luck Michelle!
My 20 rep squats are going well, working on my depth (tight calves) used a box as a guideline felt i could have gone deerper, and with heavier weight but will stick to plan. #120
WOD 6:38 with 1.5 pood
bsq 170×20 still felt well within my limit.
wod in 9 22 with 1.5. It sounded so easy but jumps were hard for me. my brain cant cycle these. had to set up each one as i still do with box jumps.
mobility class with Shane was great. stuff i know but rarely make time for. just what i needed after an intense wrk week. helped alleviate that smashed into the ground feeling.
Warmup: 400m run and hip mobility goodness
BSQ: During warm-up Shane diagnosed my lower back issues issue as a lack of ab stability causing me to go into hyperextension during my squats. We did some hollow-rock work before my first set which really drove home what I need to be working on both during the squat and as personal accessory work. Did 100×13 before I lost my good position, so I rested, dropped down to 95, then Shane corrected my rack position (was way too low), and I did 5 at 95 that felt so much better. Hopefully I’ll hit 20 the next time around! 🙂 Thank you Shane for being a patient and awesome coach.
WOD: 10-9-8..1 deal with 1 Pood: 6:28. I love anything that involves jumping!
Stumbling out of elements:
warm-up45x1x565x1x585x1x595x1x595x1x5
work set85x3x5
WOD8:4316kg
Active recovdery
Thanks coaches for a great day!
Yes! so good to be back. Oh how Ive missed y’all.
Tried the 20 rep squats. Knew they’d be hard–but they were really f-in hard.
Squeeked up 20 @ 145 thanks for the assistance Jess.
KB/JUMP/SITUP WOD 7:17 @ 1.5 pood.
While its great getting back in the gym–it sucks cause my body went into a shock of sorts.
I started cramping up right after i finished the squats. Before I left the gym I already felt the muscle soreness creep in–didnt even wait for the night.
This week im gonna be walking around liek an old man.