Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.
Performance: 85%x3 90%x2 95%x1x3
Post loads to comments.
BSQ e3/6
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For Time:
700m Row
35 Game Standard Box Jumps 30/24/20
1 Lap Around the Block
Post time and box height to comments.
The Squat Sisters, Stella Z and KH
Good luck to Jacinto B who is competing in the Norcal Masters event this weekend. Jacinto is 73 and competing in the 60+ age division. Unleash the Warrior!!!
Paleo Potluck Tonight!
CFSBK is proud to be hosting our 2013 CFSBK Community Potluck. This event is open to everyone and all are encouraged to come. To see what other folks are bringing, check out the RSVPs in the event page, otherwise, bring your favorite Paleo dish. We’re excited to get everyone in house to break bacon and socialize together outside of normal classes. The event starts at 6:30pm, see you there!
Potluck Notes:
- If your food needs to be kept warm or hot, you’ll need to provide your own crock pot or method for keeping it at serving temperature. We’ve got surge protectors and extension chords
- We’ll provide note cards for you to label your dish with.
- When you leave please take everything you brought with you. Do not leave any pots/pans/tupperware utensils etc. They will be discarded.
- Parents, we’ve got a minature bouncy castle inside your kids can play in.
- If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end we’d appreciate it!
- Feel free to bring any alchohol you’d like too. If you’re not doing the LFPB Challenge and want to bring some non-paleo booze, that’s okay too.
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Boosting Your Flu Shot Response With Exercise NTY
A Purpose In Being CrossFit
Damn these squats are getting heavy. Partnered with PR & DH3 and worked up to 325lb x 3, 345 x 2, 365 x 1, then failed on the next attempt. Decided to throw in the towel and not attempt a 3rd set since we were out of time anyway. I definitely don't OWN that weight (I've only actually squatted it twice before) and I knew it was going to be tough. Can't wait to see next week's percentages! Scored 7:35 on the metcon with 30" jumps. Chased DH3 the whole way.
A/R always delivers. Thanks DO.
Great class today, working with nancy and Althea. Squatted 90 lbs — a pr — and it felt great, can't wait to add a couple of pounds next week — and did the wod in 8:01 (with the box that says KIDS but whatever).
See all ya all later!
Woo Saturday!
1PM class with McD.
LBBS Performance:
Working of 1RM of 165# from tough titsday
45×5, 95×5, 125×2
140×3 (85%)
150×2 (90%)
155x1x3 (95%)
plenty of speed on those singles. experimented with using Bailey's weight belt, which i've never tried. felt really great and supported. into it.
WOD burner with 20" box jumps
Time = 7:45
lil football practice to round out the afternoon 🙂 see y'all at the potluck!
DIY Chins 22.5# 3×5.
LBBS 45×5, 135×5, 185×3, 225×2 then 240x3x5. This was heavy and matched my PR from last cycle. Can I add 15# more by the end? We shall see…
WOD with 24" box: 8:01
Hey, hey. Guess who squatted today? First weighted squats since being injured last Spring. Very happy today.
5×65
5×85
5×85
5×90
All fast with heels elevated on a board. No tears!
WOD: 10:10 with 150 single unders instead of box jumps.
HBBS:Worked up to 345 for the singles. PR by at least 25 Lbs. Felt great. Really strong today. Sticking with the high bar since I am going to try and compete in some Oly meets. Feel like the Low bar does not translate at all for me in the olympic lifts.
WOD-8:10 or something. Definitely feeling the 10 or so lbs of mass I have put on in the past couple months. Ill take the power over speed for now though.
Lbbsq: (45×5, 95×5, 135×5, 165×3, 195×2) 210×3, 225×2, 235×1,1
~9 min on the metcon 24"box
@ Billy: Kick. Ass.
A.
Three sets of:
Run 400 Meters @ 80-85%
Rest 3-4 minutes
1:48 – 1:40 – 1:32
Note
– All much less then 80-85%
B.
For time:
Run 800 Meters
25 Burpees
50 Air Squats
100 Double-Unders
Run 800 Meters
TRAINING NOTE – Assuming you are proficient with double-unders, this session may test you as much mentally as physically. Maintain focus and push the pace. Ask yourself if you are running at a pace that you will be proud of when you finish, or if you are simply running at the pace that you are accustomed to running. Are your burpees fast and efficient, or is there a pause at the top or the bottom? Are your squats not only unbroken, but also fast – pulling yourself down into the bottom and firing out to full extension at the top – or are you lazy in your descent and pausing at the top between reps? Could you be faster if your mindset was better? I want each of you to confidently answer “No.” If you can do so, today’s training will have been a huge success regardless of your time.
Time:
10:59
Note
+ Everything felt very good today
– Wish I would have got my Double Unders unbroken
C.
Two sets of:
Run 570 Meters @ 65-70%
Rest 4 minutes
(use the rest period to mobilize)
Round 1
Didn't check the time
Worked on couch stretch
Round 2
2:46
Stretched my calves