For Time:
21-15-9 reps for time:
Deadlift 275/185
Box Jump 30/24″
Post loads and time to comments.
Team CrossFit Invictus yesterday during the Worm Bob event at the CrossFit Games
Schedule Changes
Please make note of the following schedule changes:
Sunday 7/27 (TODAY): Active Recovery and the Teaser class are canceled
Saturday 8/2: Active Recovery is canceled
2014 CrossFit Games
The CrossFit Games are a grueling test for the world’s toughest athletes and a thrilling experience for spectators! Follow along on the Games’ Facebook page, and catch the last bit of action tonight on ESPN2 from 5-6pm PT.
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The Olympian and the CrossFitter The Wall Street Journal
Don’t Suck Again Faster
3 Lessons We Can All Learn From the CrossFit Games Breaking Muscle
10am with NickWhit.
Made my CrossFit comeback today- first WOD since Murph. I was all like 'deadlifts and box jumps- this should be ok; 185# is a warm-up weight, right?' WRONG!!!!!
This was really, really hard! I seem to have lost the ability to perform touch-and-go deadlifts and I didn't plan it out correctly or break them up as I should have. Also there was the whole fact that I was out of breath just running around the block!
Very frustrating. But so much fun to be partnered with the amazing JB2 who is a powerhouse and was really encouraging when all I wanted to do was give up and have a cry. Which I'll admit, I might have afterwards.
This whole thing was a humbling experience but I am excited to be back in group class.
6.02 Rx.
11am Nick & McDowell
7:53 – 205 – 30"
Having started the cycle barely being able to do deadlifts for anything (not sure what the injury was, just started doing a lot of back stretches and really focused on my form and the injury went away)…regardless, I'd say it's fitting this cycle ended w/ a deadlift WOD. I thought 205 was a little heavy going in…but it probably was the perfect weight.
Went 12-9 | 4 -3 -3 -3 -2 | 2 -3 -4 …zero strategy, but I emptied the tank and was confident in my DL form throughout. Box Jumps felt breezy.
Ready to sleep in an ice bucket.
Excited that I made 4 out of 5 crush week workouts this time around! Today's WOD in 7:20 with 155# and 24" step ups. Absolutely crushing, way harder than I thought it would be. So happy that I made it and looking forward to my favorite week of the cycle – back off week! Watch out, banded chin ups, turkish get ups, and skin the cats – here I come!
Make-Up post from Nancy yesterday:
15:33, RX'ed
-First and second rounds felt solid. Third and fourth a little sloggier but fine pace, 5th run was probably a bit slower.
-All OHS unbroken. After the second round, I would pause at the top of the 10th rep to take an extra breath or two and then bang out the last 5.
-After I finished this, I really felt like I could've just pushed a little harder here and there and gotten down closer to 15:00. I never want to push myself when I run… just settle into an easy pace and try not to freak out. Gotta get a little speedier. Focused on staying braced and slowing down my exhale.
Today's WOD at 11am with NicDowell
Rx: 155#, 24" box
Time: 4:45
-DL were 8-7-6, 6-5-4, 5-4. Box jumps were bounding and mostly unbroken. The first set I stepped up for two until I got my rhythm. And maybe in the round of 15 I took a pause after 8 to breathe at the top of the box for a few seconds.
-Wore a weight belt and glad I did, though it was harder to breathe. Put the rubber lift under my right foot.
-Big ups to McD who pushed my pace on this and made me just get to the bar and pick it up for the first set each round before resting.
I was inspired by watching JB massacre this workout RX'ed at 10am!!! Incredible.
12pm with Nickdowell:
215/30" @ 10:36. First set of box jumps were basically bounded sorta kinda, but I had to rest a bit at the top and bottom after that.
I finished the last set of DLs with four seconds to spare on the time cap, but McDowell wasn't letting me get away without finishing those last 9 box jumps.
8am with McWhit (WhitDowell? Meh…)
I had a little cough-y tickle in my chest when I woke up this morning and I briefly thought about using that as an excuse to not come in today. But I really wanted to make all 5 crush week workouts, so I didn't flake out – and I'm glad I didn't.
I did this one at 185# and a 24" box and finished in 6:16. The weight was about as heavy as I could do, so I think it was the right choice (even if my last rep wasn't exactly pretty). I jumped up on the first three box jumps, but I could smell disaster in trying to keep that up, so I switched to step ups/downs for the remainder. I know this is a perception issue, but that 30" box seems like to goes up to about my armpits. Still, it was fun to play with during the warm-up.
I, too, am excited to do some odd stuff like farmer carries, sled pushes, or whatever's on tap for back off week.
Noon class. 145# with 24 box. My back was sore coming in so I scaled the weight back and this was perfect. I'm glad I challenged myself to use the 24. Jumped up and stepped down. My time was either 6:09 or 7:09… probably 7.
Echoing Whit, big thanks to McD for his "intelligent encouragement" and helping me bust out the last round much faster than I would of on my own.
10am with Whitney and Nick. DLs at 225" with 30@ box. 8:08. Love this workout. Would like to repeat soon at 245. Sad to say goodbye to Crush Week -it's the most wonderful time of the year. I hope someone knocks Froning off his throne today.
Quiet OG session tonight. It's weird but since coming back to regular group classes after a while off, I'm finding that the warmups have me more sore than the WODs. Like, I've been doing plenty of squatting and oly lifts and whatever but after doing Nancy I woke up this morning and the real soreness was from the warmup movements.
Anyway, did Frank's prescribed lifts tonight, clean 75%x3 , pull at 100%… these felt really snappy, no recurrence of my slow elbow problem. then some light jerks which actually went pretty well today woo!) And a bunch of snatch pulls since I can't quite snatch yet due to my shoulder being stupid. Finished with 230x5x3 hbbs and 10×3 banded pullups. Pull ups sucked, I guess I should do some upper body something sometimes. Squats did not suck, def going up in weight next week.
Question: what is the etiquette on weight belts? I thought it was OK to use one from the Giant Pile but i heard someone complaining that his belt was used, so I stopped. I didn't really need one for my squats today anyway but if I keep going up in weight I'll be in new territory very soon, and I thought it wouldn't be a bad idea to try using one.
OG: JacintoStorm in 57:40.
Cali has been amazing. Fronning is so impressive. Looking forward to being back to BK though.
Dave P – any belts in the pile are fair game. If someone wants their belt only for themselves then they would commute with it.
Fronning is unreal!
OG
Hang Snatch, 70%x3x4
206x3x4
Jerks, 77%x3x3, 81%x3x2
275x3x3
285x3x2
HBBS, 86%x4x5
378x4x5**
This was a struggle!
Weighted GHds 3×15
@dave p…
I was just messing around about my belt! Belt up my friend…
8:30am drop-in at CrossFit Lewes, DE.
3rd visit here. They call Sundays "Beast Sundays" because the turn up the intensity of the WOD.
200m run
10 renegade man-makers
20 pull-ups
25 burpees
30 WB sit-ups
35 KB swings 55#
40 mountain climbers
50 squats
400m run
50 squats
40 mountain climbers
35 KB swings 55#
30 WB sit-ups
25 burpees
20 pull-ups
10 renegade man-makers
200m run
32:38
10am with Whit and Nick – 90/24" step-ups @ 10:06
Third group class since finishing foundations with coach Whitney – also third crush week WOD.
This was my first time doing a lift in a group workout – I felt comfortable at 90, but learned that I need to work on my grip and looking more down than forward. Wondering if I should have done 16" jumps instead of 24" step-ups.
Shout-out to my awesome partner Rebecca for her support!
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