3×3
Add 2.5-10 lbs to last week as appropriate
Post loads to comments.
(e4/5) Compare to 11.19.11
6 Rounds of:
250m Row
Work with a partner or 2 and keep the erg moving, resting at about a 2-to-1 or 3-to-1 ratio
Post times to comments.
Compare to 7.14.11
Everything in it’s Right Place
Happy Belated Birthday to Dan G!
Congratulations to Craig C. on his 125lb weighted chin-up!
Indy-Stand Storage PSA
Today’s blog photo shows how the indy stands should be stored. The largest (rogue) stand is against the corner with the other ones lined up next to it. Each base is oriented so when you look down you should see an “H” not an “I”. There should only be 2 stands on each footprint. Thanks, MGMT!
CFSBK Shopping Spree!
We’re always looking to update our equipment stock to provide the best tools to help you get stronger, faster and fitter and so we made a nice big pre-Christmas order! Here’s a list of new equipment that’s been ordered that’ll be coming to the gym over the next few weeks.
- 6 Barbells-2-45lb, 2-33lb, 2-22lb
- 6 Slamballs- 2-15lb, 2-20lb, 2-30lb
- 4 Medicine Balls-2-20lb, 2-8lb
- 4 Iron 25lb plates
- 2 Rogue R3 Racks to ultimately replace the white power cages
We’re also in the market for a safety squat bar! We hope you’re as excited as we are for the new toys!
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“Out the Door” with Dan Cerillo Crossfit
Sports Psychology for CrossFit Part 1 & Part 2 Youtube
Sports Psychology for CrossFit Part 3 & Part 4 Youtube
awesome sat at cfsbk…… knee was really hurting so i didnt go up on my squat from last week.
did 205 for 3 sets across. my knee felt better as the weight went up which to me seems like it is just a strain caused by bad form on my previous squat day. Im a work in progress.
row was killer and fun at the same time. Shout out to Josh or should i say Coach M for cleaning up my row and just putting in the extra motivating effort for everyone rowing in my class. This was a fun one which almost had me pukie. slowest row 47.5 fastest 45……… please no rowing tomorrow….
aight see yall in the AM.
ohh yea, welcome back Coach Nick.
Greetings from Cincinnati, OH. Noor and I went over to the local LA Fitness to get in a workout. A very strange experience; I really wish I had contacted Crossfit Cincinnati instead.
Anyway, I thought about doing today's front squats but my wrist was acting up, so I did…the Malcolm!
That is, I squatted 165lbs (my bodyweight) for 44 reps (my age), taking breaks of 44 seconds. (Hope I understood the workout correctly, Malcolm!)
Finished in 5:43 with four breaks. The reps went 23, 8, 7, 6. NIce little WOD; would love to see this in the programming sometime, perhaps as an accessory WOD.
Hello from Chicago!
I did today's WOD out of my parents house and had to modify it a bit. Used my brothers old weight set, with no racks. I started from a dead lift. Upped my front squat to 85lbs. For the 250m row, I didnt have an erg so I did 250m sprints on my street instead. After being sick for most of the week, this was a pretty good WOD to get back into the swing of things.
Hope everyone had a great turkey day!
Nice Mods, Jen!
Warm-Up
Row 350m
Droms
3 Rounds NFT:
30 Hollow Rocks
15 Squats
10 Push-Ups
10 Chin-Ups
GHD Band Hip Extensions 3×10
Back Squats
(45×5, 135×5, 185×3, 200×3, 215×2)
225x5x5
That was tough but good. Thanks for the eye, Margie
Afterwards I did some active recovery work and then called it a day
see everyone tomorrow!