Take 12 Minutes To work up to a heavy weight on the following complex:
Deadlift with pause at “Hip” position
Hip Power Clean
Front Squat
Split Jerk
Try to go heavier than last week
C&J e1/6
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As Many Rounds As Possible In 15 Minutes of:
30 Wall Ball Shots
400m Run
Post rounds and Rx to comments.
Thanks to some greasing down at the mayors office by Jeff M, Degraw street will be host to three new permanent bike racks! The community thanks you, Jeff!
CrossFit Total Today!
Today 1pm watch 22 Strength Cyclers put the last 8 weeks of training to the test as they perform the CrossFit Total. This event is a runs like a powerlifting meet where athletes have three attempts to find a one rep max Back Squat, Press and Deadlift. All are welcome to spectate and encourage these guys as they test grind out some heavy singles and see where they’re at.
Totalers:
Sameer P, Santiago G, Brandon C, Nathan W, Mike G, Jon S, Inka H, Todd C, David T, Noah B, Rahsaan C, Erica W, Christine N, Mckensey S, Uzef G, Amanda M, Matt I, Joel W, Kenji S, Nick P, Sam F, Lloyd W
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What If Money Was No Object Alan Watts
Love the new permanent bike racks! Hate that I just had another Kryptonite orange lock failure. Thank you CFSBK for the lock loaner program — lifesaver!
I've read and listened to that Alan Watts bit many and more times, and it's always refreshing.
C+J 83#. I'm feeling less awkward with these than I did the last time we had them in a cycle, which makes me hopeful that I might finally break triple digits next time around.
WOD 3 rounds + 10 WB. Easily the worst score in the class. My excuse is that I've never used the 16# WB before and IT SUCKED. I couldn't believe how quickly my WB sets devolved into 5s…and then 3s…and then 2s…
If you're looking for something to do on Tuesday night, my choir, the Oratorio Society of New York, is performing a concert of music by American composers (Charles Ives, Aaron Copland, and Paul Moravec). We were supposed to sing this program a couple of days after Hurricane Sandy hit, but due to the giant broken crane hanging over Carnegie Hall at the time, we had to postpone. It's kind of appropriate, since the centerpiece of the program is an oratorio memorializing another natural disaster ("The Blizzard Voices," which is about an 1888 snowstorm that claimed the lives of more than 200 Midwesterners).
8 PM, Tuesday, Carnegie Hall. The concert hasn't sold out and is unlikely to, so if you're interested, feel free to pick up tickets at the door — I have none left myself, as I've sold mine to other SBKers (thanks, guys!).
9am with Fox & Arturo. Worked up to 205 on the complex. The clean portion wasn't very beautiful, but the jerks felt like warm butter today. Finished 4 rounds + 23 wb on the metcon. Too damn slow on the runs.
Good luck today, totalers!
10am with Fox and Arturo.
First time cleaning moderately heavy in several months, I think. I was very excited to see how much my body remembered.
Hit 75, 115, 135, 145, 155, and 160 on the complex. Today was the first time I felt comfortable catching the cleans a bit lower, and as such I felt more confident on them. Had one wonky jerk and 135, otherwise these felt very comfortable and stable. The split jerk might be my favorite movement.
4 rounds + 7 wall balls on the metcon. Was chasing Dan's score from the class before. Think I'd have gotten it had I picked an outdoor station. Still pleased. Did 30, 30, 16/9/5, 16/7/7, 7 on the WBs.
Good luck, Strength Cyclers!
75# if my feet were right, my hands were slow. If my hands were quick, my back foot was pointed to Afganistan. Last one felt pretty good once I remembered that the whole point was to get under the bar–der.
3 rounds + 13 WB (14#, 9')
Best wishes to all the Totalers, And Happy Birthday DMak!
Thanks for posting that Watts link…best thing the web has given me in months!!
Noon class
145# on the complex – the clean portion needs the most work, everything else felt pretty good.
wod: 3rds+15 WB (20#/10')
strict pullups 16(PR), 8, 7, 6, 5
Made up yesterday at whipit crossfit in guilford ct at their open gym.
6 rounds plus 11 snatches. Really wanted 7 rounds but didn't quite have it in me today. Still getting over a cold too.
Large Nooner with Josh and Arturo.
Worked up to 155 on the complex. The weight is not a problem yet, I'm just trying to stay organized on each segment. I had a sloppy clean in there and one or two jerks where my hips weren't squared off making the overhead position slightly wobbly. Improvement from last week where I was having wrist and pinkie and organization problems.
3 rounds plus 30 walls balls + length of garage door run. WBs 30, 16/14, 10/10/10, 10/8/7/5. I ordered a paleo special from Bierkraft mid wod. Thanks Rob and Mig.
I stayed to watch total squatting. Great work all.
showed up one week at 10 minutes early for the kipping pullup workshop. Derp! Watched the squat/totalers. Very impressive.
I had seen the Alan Watts video before, but I just showed it to my boys and they loved it. Important stuff.
Anyone have a recommendation for a box in Seattle? I only know of Belltown and I don't think they have platform rentals. Flying tomorrow and as I'll be 3 hours ahead physically will be able to hit places for 6am. Will need the physical activity. Thanks
Strength Cycle, final day…. Not total for me.
Squat: 275×5, 290×5, 315×3, 275×5
These were much better all of sudden. I didn't feel like I was going too deep and I some bounce. The video showed even strong reps, even at the top. Nothing like a little 5×5 for a couple of weeks to fix your squat!
Bench: 195×3, 205x3x2, 220x1x4 (four singles)
This went great until the last rep which i missed. Something weird happened and David grabbed the bar. I waited 6 minutes and got the rep.
Prowler: It was cold but Michele convinced me. 6 rounds starting at 140 ft. down to probably 100. 50 pounds for the 1st four rounds. This was hard.
Two hours later my legs were jello. Gonna definitely need 2 days are recovery.
Came back with some food, and then watched and spotted for the squats. Great work people!
Warmed up with a little DU practice. Hit a new PR of 19 unbroken.
Worked up to 93# on the complex but it was a little loosey goosey. Dropped to 88# and it was just okay too.
WOD, RX-ED!!!!!: 3 Rounds + 19 wall balls. Just didn't have it in me at the end, but I had a blast working out with so many strong ladies today.
Hit up Bierkraft for some lunch, then watched some of the Total. So proud of my Foundations buddy Inka. We're about to celebrate our two-year CF anniversary – March 2011 Foundations baby!!
KMo! Nice on those DU'S! 19 unbroken = kiillah!
Giant noon class was fun today!
C&J:
drills at 33#.
worked the complex at: 53#, 73#, 83#, 93#, 93#
all felt pretty coordinated and lots in the tank to expand on this cycle in the 5 exposures to come!
stance in the jerk could be a bit wider from back to front. elbows are feeling faster on the clean. this will be crucial for me going fwd as it's where i've fallen apart before. excited 🙂
WOD rx'ed (14#, 9' target)
3 rounds plus 30 WB's and about 20 seconds left to have a dance party in the middle of the gym cuz I was not gonna go back outside and run for 20 seconds…
wall balls are heavy and hard, though they felt pretty organized today compared to the wod earlier in the week.
2nd CF Total
Had a great day at the Total today, and once again surprised myself. This was a rough cycle for me: started out having been sick for a month and had to re-set all my gains from last cycle, and then I finished up with a terrible cold. Went into today really not sure what was going to happen and trying to convince myself that I would be happy if I just repeated my last total.
BS
135
145
150 – PR!
Press
60
70 – PR!
75(f)
Deadlift
155 – PR
160 – PR
165 – PR!!!!!!
Ended up with a PR on every lift. The squat number is vengeance for last time when I got greedy and jumped too high on my last attempt. That last Deadlift was a real grind, but the other two feel like there's some room there.
This was a really fun cycle with a great group of people. Jeremy as always was a huge help and somehow managed to put up with all of the craziness on our platform.
Not sure what to do next, but hoping to take some time to get healthy again. There are definitely more strength cycles in my future at some point cause I can definitely see how this gets addicting! Congrats to everyone!!
Partnered with mah bro Shawn for this.
Warmed up with 95, 115, 135 and then tried a bunch at 145. A few kinks there to be sorted out.
WOD: 3 rounds + 21 wallballs
Totally Awesome Superfun Total Experience (accidental acronym, I swear)
Squat 280, 295, 305
Press 130,
140, 135Deadlift 315, 330,
345Thats a 50# squat PR, 10# press PR, and 25# deadlift PR. Feel like I finally got my deadlifts dialed in in the last couple weeks so I'm excited to work on those even more. I hit my goal for the total and also my weight gain goal for the cycle (10#). Thanks again to Jeremy for the awesome programming and coaching and for pushing me into some uncomfortable places and showing me that I could do more than I expected and still come out alive. And thanks to the rest of the rad strength cyclers for a fun couple of months.
Taking the next few weeks to get back into some conditioning work and doing the open WODs, but I will definitely be popping back into another strength cycle again soon, and I can't recommend it enough to anyone who wants to lift heavy and get strong.
OG
Snatch-Heavy single
198
209
220
230
242 FAIL (SO close, got under it and locked it out for a split second. Dumped it forward)
242 FAIL (CLOSER, just need to pull it a little higher I think. And stay back…)
Clean and Jerk-Heavy single
220
242
264 (press out)
275 (Jerk was way better)
291(PR…F–k Ya)
WOD-15 AMRAP.
300M Row
10 Pullups
15 wallballs
JB:
http://crossfitseattle.com/
First Affiliate everrrr
thinking bout you JB. safe travels and best to your mom.
Front Squat: 45×5, 95×5, 135×5, 170×5, 170×5, 170×5
Bench: 45×5, 80×5, 120×5, 145×5, 145×5, 145×5
Dead Lift: 135×5, 185×5, 235×5, 285×5
Dips: 3×6
Row: 3×500/2
First off much love and positive vibes out to the great JB and family. Safe travels.
Felt like my positioning was great on my front squats except the last 2 reps, dropping down has really helped fix some issues. Bench went pretty good, paid attention to my cues and everything seemed to work. HMMMMM. Deadlifts were good had to use a hook grip but I can still keep overhand. Hope to keep that well over 300. just added 1 to the dips. Did a little conditioning on the erg. Better keep it up.