Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.
Performance: 87.5%x1, 92.5%x1, 97.5%x1
If you’re not feeling 100% today then work a few lighter singles.
Get two spotters if you’re not totally confident in your attempt. One coach and your rack partner.
Post loads to comments.
BSQ e4/6
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4 Rounds, Each for time of:
40 Double Unders
Row 400m
– Rest about 1:1. There is a 20 Minute cap on the entire workout.
– The Doubles or chosen sub should take no more than 1 minute and the row should take no more than 2 minutes, scale accordingly.
Post rounds to comments.
mmmm… Partner Stretch
- Good Luck to Michael R who will be running the Marathon in Florida this Sunday!
- Tonight is Mel’s Rest Day Dinner, have fun all attending!
Partner Stretch & Thai Massage
Let’s face it: after a workout it’s so much better when someone helps you stretch. In a Partner Stretch workshop, you and your partner will learn Thai Massage techniques to increase range of motion, mobility & flexibility, decrease soreness, and to just plain ‘ol feel good.
In these unique Partner Stretch & Thai Massage sessions, you and your partner will experience both giving and receiving bodywork. You’ll feel relaxed and more connected to each other, get a full body stretch, and have tons of fun. Plus, now you’ll always have a partner who knows how to give you a fabulous massage!
Date: Saturday, March 23rd
Time: 2:30-4:00pm
Price: $75 per Couple
Space: Limited to 12 couples
Register Here
About Elyse & Sparkes Wellness
Elyse developed Sparkes Wellness to help ignite health in as many people as possible. She does at home personal training, yoga, and Thai massage in Brooklyn, NY. Elyse has taught Partner Stretch & Thai Massage workshops at lululemon athletica, international dance events, and New York yoga studios. She has an ACE certification in personal training, an OM Yoga 200hr RYT, and many certifications in Thai massage. Elyse is currently continuing her anatomy studies at The Breathing Project with Leslie Kaminoff and Amy Matthews.
Thai Massage certifications include:
- Studied with Thai massage master Pichest Boonthumme, Chiang Mai, Thailand. 2012
- Osteo-Thai workshop (fusing Osteopathy with Thai massage) with David Lutt. Chiang Mai, Thailand. 2012
- Chi Nei Tsang (Chinese abdominal massage) with Doris Kolling at the Sunshine School. Chiang Mai, Thailand. 2012
- Advanced Certification in Thai Massage from the Thai Massage Sacred Bodywork Center in NYC, with Ananda Apfelbaum (author of Thai Massage Sacred Bodywork). 2009
Meet Molly Metz
1,434 Unbroken Double Unders in 10 minutes
153 Double Unders in one minute
100 Unbroken Triple Unders
Molly talks jump rope technique and progressions
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Amazing 13-Year-Old Boxing & MMA Prodigy
How Long Does It Take You To Warm-Up? 0-600lb Squat in :30
CRASH-Bers are racing today at 2:00–4:00. Dan Rx rigged the ergs so that the competitors' times will all be displayed on the big screen. Come tell at them!
Um, I mean, come YELL at them.
handyman/woman needed
I have a bunch of projects I need help with: hanging shelves, a large mirror, and various brackets and doodads.
if you have worked with a handy person you'd recommend, pls share their contact info. if you are that person, hit me up! willing to arrange standard payment terms (cash) OR barter for cooking services, as you wish.
mignyc at gmail dot com.
thanks!!
wow nick's giving up his sole yelling privileges!!
seeking handyman/woman
i have a bunch of projects i need help with – mostly hanging things (shelves, brackets, various doodads, a large mirror.)
if you have a handyperson you've worked with and would recommend, please do send them my way.
if you ARE that handyperson, hit me up! willing to pay with standard cash money or arrange a barter for cooking services – it's up to you.
mignyc at gmail dot com.
Those speed balls in the Molly Metz video are really cool – do we have a set of those at the gym? Seems like it would be very helpful!
Small-ish 9am class this morning –
LBBS – 45×10, 135×5, 225×3, 255×1, 275×1, 295×1, 310×1, 320×1
All felt pretty good – hip is improving and doing some yoga on Sundays has really helped with overall mobility.
WOD rounds – 2:00, 1:58, 2:02, 1:59
Rest was a little more than 1:1
i climbed a rope today.
355#HBBS (PR). This felt easy
375# Fail. McD told me not to get greedy and go for 365. Against professional advice I went for it. Ill get it next time.
WOD-all DUs fast and unbroken, slowest row was 1:32 I think.
LBBS: 45×5, 135×5, 185×3, 225×2 then 245x5x3: Heavy but room for 5# next week.
Only got two rounds of the WOD in, cause had to go take the rope clinic. Strung 40 DUs together on the first round. Got all the way up the rope a few times, but tore a big hole in my shoe doing so.. innov8s and ropes do not mix.
LBBSQ w/John: (45×5, 135×4, 185×3, 205×2) 220×1, 230×1, 245×1
squats went great today
Wod w.Andrew and Pierre: DUs unbroken, 400s were 1:38, 1:46, 1:52, 1:42
strict pullups: 10, 10, 7
Squatted yesterday in OG. Was dreading it–had failed on m 2nd single @ 95% (205) on Wednesday and had terrible sleep Thursday night. So was super pleased that everything went up like butter: 195, 205, 210. The trick for me is trying to rip the bar apart. That, and not spending a hell of a long time standing there with the thing on my back. I am *stoked* by how easy 210 felt. Thanks JB for checking my bar math and keeping me company!
Then, forewent the DU/erg nightmare for my favorite accessory WOD ever: 10-9-8-7-6-5-4-3-2-1 BW DL and pushups. 6:30. Think it's been about a year since I did that…wish I remembered my time.
I did some power cleans today. Nothing newsworthy… Wasn't feeling great so I did 70 kilos on the minute for 11 minutes
A.
Three sets for max reps of:
30 seconds of Muscle-Ups
30 seconds of Rest
30 seconds of Alternating Pistols
30 seconds of Rest
30 seconds of Box Jump (open hip, feet on)
30 seconds of Rest
(Bar) MUs 9 – 7 – 6
Pistol 14 – 15 – 15
BJs 17 – 17 – 17
B.
Every minute, on the minute, for 10 minutes:
Clean x 1 rep
Loading per minute: 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90+%, 90+%, 90+%
Based of 315#
190 – 205 – 220 – 235 – 250 – 270 – 285 – (fail)300 – (fail)300 – 295
Note
– 295# is about 95% of 1RM
C.
For time:
5 Squat Cleans @ 205#
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Cleans
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Cleans
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Cleans
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean
2 Burpees Over the Barbell
4 Pull-Ups
Time:
7:34
Break down:
– All Pull ups unbroken
– First set of squat cleans unbroken, all other singles
– Burpees were slow
Nice lil Saturday.
Feeling a bit beat up. Haven't been eating enough good pescetarian protein… trying to get that from ust eggs, fish, and nuts for the past 3 wks. Will now be adding back in beans/legumes and some quinoa!
LBBS: Performance
45×5, 95×5, 120×3, 140×1
150×1 (85%)
155×1 (90%)
160×1 (95%)
all went up relatively quickly. can feel the knees caving in just a touch, esp on left side, but otherwise pretty easeful.
WOD was kinda crazy!
rounds were:
2:42
2:44
2:44
2:40
doubles went reasonably well. best set was round 3 (i think) when I got 31 unbroken. otherwise, it was doing about 15-20 unbroken, and then getting sets of 5-7 after that to push to 40 each round.