3-3-3 or 3×3
Post loads to comments.
(e1/2) compare to 11.12.11
4 Rounds for time and load:
5 Deadlifts (heavy)
270m Sprint
Rest Approximately 2 Minutes between attempts.
– Deadlifts are taken from Dead starts, no touch and go reps
– Any lifts with a rounded back are considered “no lifts”
– Loading for this will be somewhere in range of 80% of your 1RM, depending on your training age
Post loads and times to comments.
Coach Tucker talks Handstands at the Gymnastics Trainer Certification Seminar
Fight Gone Bad Shirts are In
If you raised over $150 for Fight Gone Bad this year your shirt from Sports Grants is in. Please pick it up in the community area and cross off your name on the box. CFSBK would like to re-thank everyone who raised money for charity this year!
Upcoming Foundations Cycles
December AM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays from 7:00-8:00am
Sundays from 10:00-11:00am
Register Here!
December Afternoon Semi-Private Foundations
12/2/11 – 12/14/11
Monday, Wednesday and Friday at 12pm
Register Here!
_______________
The Push Press Catalyst Athletics
Sage Burgener Demos the Push Press CrossFit
Experiments on Subway Will Shift Pain to Weeknights NY Times
Department of Health and Human Services Recommends Standing at Least Once A Day
For some reason, there are two blog entries for Saturday, Nov 12th. The entry for Sunday, November 13th is filed under Saturday, Nov 12th as well.
Someone put something in the paleo-puffs this morning, 6am was packed and ready to go.
Push press
155-175-185(fail) gotta
keep it a push press and stop jerking, this Is where I fail.
WOD
Dead at 275…. should have went heavier but it was super fun. I need to do more sprint training as my running is weak. Good work y'all.
Are the Fight Gone Bad hoodies in too?
6 am: Push Press @ 155. I can do more here but DO adjusted my grip and stance and I ran out of time to go heavier.
WOD: 225 lbs, 13:01. Splits 1:41 to 1:50.
I didn't go all out today as my lower back, hammys and hips are still sore from F50.
hahaha it took me WAY to long to realize that the last article was an Onion article…. I was getting really upset.
Did they teach this at gymnastics cert?
Parkour
forgot to post last night
strength cycle week 1.2
squat: 220x5x3
this felt pretty good, but the last few reps were a bit of a grind. but that's sort of always the case these days.
bench press: 110x5x3
these felt good too. no issues really. had a couple reps that were a little high or low on my chest. still trying to work on that consistency.
chinups: 3-2-1 on thin white band
this was actually pretty exciting. until now i've only used the green band. i didn't expect to get a rep on that tiny white band. but i got 3 in one set, 2 in the next, and 1 in the last. i'd love to have 3-3-3 by the end of this cycle. much happier to be doing these over ringrows which are really hard to gauge progress on. i may still do a rep out set of ringrows at the end of the chinup attempts next week.
Nick (and anyone) – Not that you shouldn't be including pull ups on your program, but tracking progress on the ring rows shouldn't be hard. Set the rings up at a consistant height (pick a landmark on your body, chest or navel for ex.) and always place your feet in between the uprights (i.e., directly under where the rings are coming from. It's really the same as tracking progress on any bodyweight exercise, you just need a consistant point A and point B.
Ben (and everyone else who raised enough FGB moola, like maybe Matt U) – No hoodies yet. In fact it seems that not all the tees have arrived yet either. I believe David was going to look into this today, we'll see.
Unfortunately, I didn't make this seminar, next time for sure. Nice to see another Cross Fit Chiang Mai shirt in the house!
Tons of people in the house tonight. Club Crossfit was booming.
Press
Warmup: 45×10 75×5
Work: 90×3 105×3 115×8
Assistance: 70x10x5
Deadlift
Warmup: 135×5 185×5
Work: 200×3 225×3 255×11
Might have had a couple more deadlifts in me, but it felt like my back was rounding so I called it. Played around with some GHRs, but every time I tried to do a full one my calves cramped up, so I called it a night.
Benched instead of push press tonight.
175×4
167x5x2
Got 170 last week in my 3×5, so this is my first fail. Dropped down and will hopefully give 175 another shot in a couple weeks.
DL / running WOD @ 225 in 11:21. Fun WOD even though my legs didn't want to move.
new squat 5-RM tonight! holy cow.
i was skurred.
157.5x3x5
bench
85x5x3
clean
eff that, i'll do them tomorrow. i need steak.
First ever class with Josh. Well done, Coach!
Push pressing with Alan and Brandon; nice work fellas!
WU: 45×5, 75×3, 95×2
Work: 115×3, 120×3, 125×3
Accessory WOD (partnered with the dynamic Mel Lo): 11:36 @185lbs
Push press
75×3
85×3
95×3
105×3
115×2 + 1 fail–I rushed it, instead of settling and taking a big breath
4 Rounds
5 Deadlifts @185
270 m run (I was furthest from the door and being chided for hurrying!)
12:07
Couldn't help but notice that I had no FGB t-shirt with my name on it in the box… hurm.
Trip to spa, swimming helped cement for me that the knee needs time to heal after banging it while bailing from my bike, pretty dramatic loss of range of motion even in the water. I have decided to commit to having the rest of the month (eeek) off from CrossFit. In the meantime taking advantage of a free month pass to restorative yoga, getting friendly with the rehab bands, brushing up on some seated lifting techniques, and committing to paleo for real, with my partner an maybe Melissa L!?
Took the 5pm class before having to coach the rest of the night.
Press:
(45×5, 65×5, 75×3, 85×2)
work: 87.5x5x3
-wanted to continue with my strict press progression instead of push press. These felt pretty solid except that my right arm is lagging just a bit to lock out. Weird since that's my dominant arm.
WOD: 3 rounds of:
5 deadlifts @ 200#
270m run
TIME=8:12 (each round was exactly 1:24…how's that for consistency!)
-only had time for 3 rounds because I had to get to coaching but would have loved to see if I could have maintained that split for the last round.
-Deads probably could have been a little heavier, but wanted to play it safe.
It was definitely a crazy BUSY night at the gym so thanks to all of you for putting up with the madhouse!
Will there be a second shipment of T's? I raised 215.00 but was not on the list.
just wondering
Push Press With Marcos, 135, 145, 155. Still have some more room here. As usual, the hardets part is bringing the bar back down.
Metcon
Did at 275#
12:35
Really need to figure out run form. After round 1, I get really tired, become inefficient, and slop around