Athletes will have 20 minutes to find a 2 rep max Thruster
then
2 Rounds for time:
75 Double Unders
25 Pull-Ups
10 Thrusters at 60% of best double
Post Thruster max, Rx and time and to comments.
Jason will be doing more of the same today at the BK 1/2!
Good luck SBKers in today's Half Marathon. Post race results to comments.
CrossFit Total Competition at Hybrid Athletics
On July 9th Hybrid Athletics will be hosting a Crossfit Total competition. It's as simple as it sounds. The competition will be doing the Crossfit Total, 1 rep maxes of Back Squat, Strict Press and Deadlift. Competitors will be given 3 lifts in each of the movements to hit their max.
Prizes will be awarded to two different kinds of winners for both men and women. One prize will be for the highest Crossfit Total for each. The other will be for the highest total as a percentage of body weight. This makes the competition open to ANYONE.
Registration is available right through their website, www.hybridathletics.net.
They are capping registration at 100 and already have 20 plus people signed up.
Anyone at SBK interested in putting together a team?
_______________________
The Rapture is Here! Youtube
Melissa Hartwig Failed Her RKC Cert and Succeeded at Life Whole 9
Dozer the Dog Runs Maryland Half Marathon ESPN
If rapture does not occur sometime later today, I am in for the total competition! Light weight!
Ain’t nutin’ but a peanut baby….
I’m not ready to commit, but maybe I could help put the team together. I’ll come by and discuss what that means.
Our fearless leader needs to come up and coach though.
—
Good luck 1/2 marathoners! Rock it out!
Ditto.
OMG, today’s WOD was like, totally, rapturous. And I feel fine.
Subbed, scaled, modified as follows:
35 box jumps @24″ box15 strict chin-ups10 front squats @135lbs
Time: 7:59.
Finished the Bk Half: 1:36:12, for 7:20 miles and a new personal record.
@Chris B. Amazing work, congrats on the PR!
@Bjornimal: Van 1, where are you?
@Josh M: good working with you, thanks for keeping count — my mind went empty mid-workout.
Workout:Max Thruster: 185x2Metcon: 6:56@115 lbs
Love the workouts that are % of our capacity.
Max Thruster: 135x2Metcon: 8:22 @ 80
First round went well, though thrusters were not fun, as usual. Flew through the pullups and double-unders.
Second round double-unders were messy. Pullups felt fine, though I had to break it up. Thrusters were surprisingly strong, though I still needed to do 4/3/3.
Great cues on the thrusters today, very helpful!
Warm up:2 rounds7 inch worms (ha ha)Lax ball shoulders400m run
2 rep max ThrusterWarm up:95×5 125x5Work:155×2 185×2
WOD2 rounds for time:75 doubleunders25 pullups10 thrusters @115lbs
Time: 7:46
Note:Didn’t want to push it just yet with thruster,still have a lil knee pain
Went a lil to hard in the first round,really took to much time in the WOD
4th OLY Session with Brian D:
We worked doubles on the snatch. We feeling really stiff and sore after this week’s training but I eventually warmed up into it and found my groove. Not as “together” as I felt in our first snatch session but overall It was good. I forget what I worked up to, like 140×2 or something? Today I really tried to use my damn legs a lot more. On one set I really felt that pop from my heels and the bar flew up. Can’t do it as consistently as I’d like though.
Afterwards.. Palo Santo with Malcolm, Laurel and Josh. Good times, then back to the gym to organize equipment.
Also, Anyone looking for a job?
Goods Receiver / Stock Manager
– Maintain all inventory- Weekly stock take, both front and back of house- Receive all deliveries- Pack out all events- Manage all vehicles related to Silkstone, The Fat Radish & Ruschmyers- Market runs and errands- Attend weekly production meetings- Tasks as needed
Must have valid drivers license and clean driving recordComputer skills and proficient in Microsoft office a plus
Contact Jillian at staffing@silkstonenyc.com
Starts off hourly but has potential to become salary with benefits job.
Oh dang. Brooklyn 1/2 not so kind. 1:51:30. Felt like the world was gonna end. Beautiful day though and crisp life affirming post race dunk in the ocean.
8am
WU2 rndsinch wormslax ball shoulder/lat work400m row
MAX THRUSTER(75×5 95×4 115×3)135×2 155×2 cut short
WOD thruster suckfest (scaled)2 rnds50 du’s10 strict pullupsthrusters at 95lb12min i think
wrist mobility a big issue here. effing HATE thrusters.
only one round of the warm up because I spent some extra time with the lax ball. Oh. so. good.
Thrusters:(65×5, 75×3)work: 85×2, 95×2, 95×2-ended up overextending on my first set at 95. Cleaned it up for my last set but it still felt pretty slow.
WOD:10:44 at 65# (a little more than 60% but thought I should keep Fran weight)-this hurt. haven’t done high rep pullups in forever and it showed. overall my conditioning is down and I didn’t have any push for this. hey, at least I didn’t tear! 😉 But, not a huge fan of the front pullup bar anymore. Very wobbly.
Always good to be partnered with Steph…and to have Melissa and Teresa near by!
Had a lot of fun at the gym today.
Worked upto 140X2.
So I did the wod at 85. Subbed 35 doubles instead of 75 so I didn’t have it blow up in my face.
Took 10:15. Pullups as rx’d.
Didint really go for a max double…Just played arund up to about 95 lbs.
Did the WOD with a 75lb thruster. Couldve gone heavier.
9:40.
Did 40 DUs a round
thrusters go downhill so fast…
(45×5, 65×5, 75×3)85×2, 95×2, 105×2
after dramatically bailing the 2nd thruster at 105 i figured that was my max. controlling the weight back down to cycle the 2nd thruster is probably the worst part.
wod @ 65#9:48
got a new double under record: 68 unbroken! pull ups started off not so bad but became sets of 2-3 and singles by the end. thrusters weren’t awful but was pretty gassed by the time i got to them.
always great working with lady fox!
i’m posting this late (monday morning) and i am SO SO sore from the pull ups! like more than normal, like can’t-raise-my-arms-over-my-head sore. yowch!