5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean
Keep your lifts crisp, if you slow down or lose postions drop weight.
Post loads to comments.
4 Rounds For Time of:
7 Power Cleans 65% of today’s weight
10 Ring Dips
If you can’t do a Ring Dip, perform a Ring Push-Up, Parallette Push-Up or Standard Push-Up
Post time and Rx to comments.
Marco experiences the Nirvana of “Super Frog”
Thanks to Rahsaan, Fidler and Noah B for participating in yesterday’s History Channel Filming! The show will air this Fall!
A CrossFit Poem
“Muscles and Bones”
There are reputedly 640 muscles in the body.
How many will we work on
and find today?
I say “find”
because I learn
where these muscles are
when they cry out to me
for attention,
like a screeching new born
who will not be
denied
the next day.
An anatomy lesson written
in pain.
So much tinkering
and building.
So much music to play
on my muscles and bones.
I am overwhelmed
with the joy
of knowing
that this can go on
forever.
Can’t wait to get started.
Walk thru the gym door,
fire up the head-banger music,
and let the sweat drip
so sweetly
into my eyes
once again.
– Annonymous CFSBKer
_________________
Big Weights Being Thrown Around Youtube
Is Paleo even Paleo? And does it even matter? Chris Kresser
You Need Sleep Infograph In The Cave
Remarkably sore from Sunday already. squats, bench, chin, and of course, the prowler, because sometimes, love hurts.
Ugh, the clean. Clearly something I need to practice more. I can muscle the weight up, but popping up with my hips at the right place continues to elude me. Stayed at 73 for most of these because I kept muscling the weight up too soon.
WOD 53# and parallette pushups, 7:18. Thanks to Dave E, DO, and Keith for the encouragement when my pushups did a disappearing act and I was stuck doing singles for the last round.
Where my ladies at? KH and Julie, we missed you!
6am with Coach Osorio
Cleans came a close second to the snatch in awkwardness. Love the practice. Worked up to 145# on the complex. Feeling a bit better about the squat cleans, but everything still feels slow and jumbled. Goal for the next 3 months: smooth, efficient cleans and snatches.
WOD in 6:25 at 115#. First time hitting ring dips in a WOD. Felt great on the first round and terrible on the last round.
Worked to 175 on the complex (I think I wrote 165 on the whiteboard though) – was feeling a little wonky on the squat cleans but got a little better by the last set.
WOD in 4:42 at 135
Hey MGMT — what is this cycle going to look like in terms of squat days/metcon days/etc.? Will definitely be deciding which days of the week I come based on when I can get my squat on.
Also, here is a KILLER GENIUS idea I had on Friday: Make that ground beef-pumpkin chili that was making the rounds during the Paleo challenge. (Just google "pumpkin chili with avocado cream" so this post doesn't get swallowed by Captcha.) Then make baked sweet potato "fries": Preheat oven to 450 degrees. Cut sweet potatoes into thin wedges. Toss them with olive oil, salt, and your favorite spice (I like paprika, smoked or not). Bake for 15 minutes, then flip them over and bake another 10-15 minutes until done to your liking.
Then serve the chili over the sweet potato fries. SO GOOD. I can't claim credit for the awesomeness of the idea — I was trying to replicate a dish I had at the Embarcadero farmers' market in San Francisco earlier this year. But all I can say is, try this at home, kids.
Complex 150#
WOD 100#, 6:58
(rounds 1-3 ring dips, round 4 dip station)
Love the complexes, hate the wrist tightness I have in the rack. Forgot how hard ring dips are!
Squat: 185x5x3
Press: 90x5x3
Deadlift: 255×5
Squats are feeling really good right now. Press felt heavy as hell but we powered through It. the weight on the deadlift was fine but I think I've reached the point of switching grips. I was hoping I'd get a little further along but alas. Oh but for the days when lifting is the only thing going on in life, How sweet it must be. But no matter what we'll keep on trucking.
is this the magic in question
http://magictrickster.com/2012/02/21/steve-cohen-history-channel-magic-special/
Great article on the persecution of the leadership of a raw milk club in California in the current issue of The New Yorker – the article isn't online yet, but it's worth reading.
I would love to know what the other gals in the gym are lifting in their core lifts. Anyone interested in joining a shared google doc to track our progress?
The big lifting video is awesome. The Youtube comment favorited the most is everything wrong with the internet.
@Billy K – I'm a total stats nerd. I'm definitely interested. Email me more info: janellemrooks(at)gmail.com. Looking forward to hearing from you.
Here is the lifting schedule for the next 4 weeks. More details on the blog this week.
Monday: Oly, alternating Snatch/Clean
Wednesday: Speed Squats
Thursday: Push Press
Saturday: Front Squat
Sunday: Longer Metcon
@David, can't do it tonight, but platform rentals on Mondays? is that possible? Just want to keep my clean clean.
Thanks DO!
I am simultaneously dreading and looking forward to more practice on snatch and clean.
AM: Row 3x3mins/ 1 min recovery
Lifting:
531 Squat
285×5
325×3
360×8
Dbl Ovrhead Press
50x12x3
Shrug
485x1x10 OTM
3 Rounds:
60# wrist rollers
30 ab wheel rollouts
Josh and I started a dedicated Westside style Conjugate program today. We've wanted to give it a shot since the cert, hoping to do this for 2-3 months.
Day 1
Max Effort Lower Body
Warm-Up
3×5 Seated Box Jumps, worked up to 30" box with 14lbs of extra weight
3×5 Kneeling Jumps, worked up to about 10"
Safety Squats
70×5, 140×3, 160×2, 180×1, 190×1 200×1
Banded Back Extensions
3×8 up to three bands
Reverse Barbell Lunges
75×16, 95×16, 105×16
Supine GHD Holds
3x:40 + 5kilos
Barbell Hip Bridges
3×8 up to 145lbs
Fun!
Strength Cycle Week 6
Squat
WU 45×5 95×5 135×5 165×3
2×5 @ 205 followed by a tough 4 reps. failed on last one but not without a fight.
Bench
WU
45×5 95×5 115×3
3×5 @ 135 these felt great
Deadlift
WU
135×5 185×1
225 f – as in the bar did not leave the ground fail
so I did chins 8, 8, 12 unweighted
Looking forward to de-loading the squat a bit on Wednesday then that 205 will be mine on Friday.
Gonna get that damn deadlift up on Wednesday.
Team A.M. crashed the 5pm class because we could. It was most excellent to see David look confused and triple check the clock before stating "it's not morning." This is good, keeping everyone on their toes. Approve. Sorry 7am buddies but this was necessary.
Good times with Coach Margie and Cleans! Many "ooooo's and aaaaaaahhhhh's" over the new schedule – two days of squatting a week, wot?!? Tres awesome!
Glad we could keep everyone on their toes with this sneaky move. Soooo unpredictable. And Stella, totally missed you. Let's squat together this Wednesday. I love it when you show me up with your ridiculously heavy squats.
Stella! YES! You and the awesome She-Rah shrieks were terribly missed. Did I tell you that I do your little "Cleans" foot moves now? I always end up behind you when whenever we lift for some reason – mini-Stella in the works over here.
KH, you do not get to call shotgun Stella. Sharing is caring!
FINE. Three can play at this game. I'm coming at NOON on Wednesday. What do you have to say to THAT?
🙂 Sorry, I really will miss you guys, but I'm taking Wednesday and Thursday off (extra choir rehearsals, doncha know) and I am taking full advantage!
Only got up to 135 on the complex… so much to work on.
Did the wod at 95 and had to sub double unders for dips (shoulder is wonky)
4:38 (20 doubles first two rounds then upped it to 30 for the last two rounds)
Did work until 155 tonight. The brush is getting better. I attempted 160, but lost the squat clean to being too far forward on my feet. Urg.
Couch stretch with the green band – my right hip flexor is quite tender after the 5mi run this morning.
WOD was 6:17 or something? 100# w/ring pushups. which felt incredibly hard after the plyo pushups + yesterday's business.