1 Rep Max
Work up to a 1RM for the day. If you have a hard time organizing the pull from the floor, then work from the hang. Press outs are missed lifts.
Post loads to comments.
Power Clean 115/75
Post time and Rx to comments.
- The Teaser class is canceled today!
Strength Total Today at 2pm
Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs! The roster of our hella strong lifters is below:
Training Dogs to Sniff Out Cancer New York Times
Werewolf Legend Bell Onnit
8am. Clean and jerk (kilos): 60, 80, 95, 105, 115 (tied PR), 120 (clean PR, failed jerk), 120 (failed clean). Failed the jerk at 120 way out in front. Was a bit dizzy after standing up the clean. Failed the second clean at 120. Got under it, just couldn't stand up. My old clean PR was 118, so 120 was a 4# PR. Metcon Rx in 4:59. Thanks, BK, for pushing me at the end to slip in under 5min. This one was a real grip burner. Thought my forearms were going to explode afterwards.
Good luck, Totalers! Can't wait to hear how it goes!
8am with the Foxes.
Clean & Jerk: Hit a good 185 for a PR and then 190 but it was an ugly clean.
WOD: 6:06 Rx. In two of the rounds, I dropped the bar before the set was over, not because I needed to but just because I wasn't thinking. As Peter said, this was a real grip burner.
Finished up with some white-banded MU practice: 4×3.
9am with the Foxes. I got up to 155# on the clean & jerks, which is a 10 lb PR for me. I think I have a lot of room to add weight here if I can dial in my technique and start catching lower on the clean.
Finished the WOD in 8:00 even @ 95#. I wasn't expecting the push-ups to kick my ass so hard at the end, but, yeah. They did.
11am with Melissa and Ro
PR-ed my Clean and Jerk at 205#. For some reason everything felt pretty dialed in today.
WOD Rx in 6:28.
KH (a.k.a. Cage) says
10am with Fox and Ro. ALMOST PRed my C&J, but I obviously need to work on my FSQ strength – I can clean the weight but can't stand it up. Settled for matching my old 1RM at 123#. Then the WOD with kneeling push ups in 6:34. Hard WOD!
Good luck today totalers – especially my Wonder Twin Stella ZZZZZZ!
Best of luck to all of the Totalers! Wish I could be there!
10am with Fox and Arturo.
C&J- 33, 63, 83, 88 (PR), 93, 98, 103… Felt like I could gave kept going. It was far from perfect but once I stopped trying to squat clean it, things started falling into place. Fox told me just to power clean and it seemed to do the trick. The jerk part definitely felt the most solid it ever has. I really hope to have the opportunity to work on this lift again next cycle as I feel like I could actually start getting so we here with it now.
WOD in 5.03. I scaled to 63# and the lower volume push-up option but kept them strict. I possibly should have rx'd the weight but I had not cycled cleans in a WOD in so long and I had some difficulty keeping the bar close and actually getting under it. The whole thing went really fast so I felt I could have done more. There will be plenty of opportunity next week to push myself harder though.
10 mins DU practice afterwards which I thought was going to be fruitless but I got 10 in a row which is PR.
Then chin-up practice- 8 x 3, 1 x 2 EMOTM. Will move to sets of 4 next week.
So excited for my first Crush Week since March!!!!!
11am w/ RoMeLo
PR'd my CnJ at 170#. My last PR was a sloppy 165# a year ago.
WOD – 7:55 Rx
I'll try to come by OG and work on snatches and a few other things. I'll have to reflect between now and then.
198-220-242(miss)-242(clean, miss jerk)-242
242 ties my long standing, maybe 3 years now, PR. But, I now feel like 225 is a weight I can hit any day so I'll take that.
4:44 (I think, maybe 4:34)
I went out too fast and had the 9s done in 1:03, thinking I could beat Rickke. Started to slow down and break up push ups when I felt nauseated upon repeatedly smashing my abdomen on the floor. This was the definition of a burner. Felt messed up for a while after.
@fox only 1:44 (:34?) over 3:00!
You got me, Allie. I did not hit my mark
The soccer team won its first game today, 4-0– yeahhhhhh BUDDY! Thanks to Noah's excellent coaching. Everyone played well. Austen dislocated his shoulder but it popped back in when we were on route to a clinic. (I was in awe of this dude's stoicism and pain tolerance. Props, Austen.) Our three ladies played the whole game and deserve much respect. MeLo only took out one person on the other team, so that's good.
Good times everyone.
Great day today!
Fun watching some impressive weight being moved on the platform during the Total! Great work, everyone!
3 Rounds NFT of
16 KB Swings 20kg
16 Waling Lunges 20kg
Deadlift + Hang Power Clean + FSQ + Push Press
70kg/155lbs x1x15 OTM
8-7-6-5-4 Reps of
40kg KB Swings
Rested double the reps in breathes. So 16 breaths after the 8 reps, 14 after 7 etc.
lady fox says
-worked up to 75kg (165#) that felt great. 2 attempts at 80kg which I missed the clean way out in front.
-the cleans were light and fast muscle cleans. Push-how are not a strength of mine. First 2 rounds unbroken then the remaining in 2 sets. Fun wod!
Dan Rx'd says
Open gym at CrossFit Grassroots out in Berkeley CA.
Very welcoming spot with a great outdoor space complete with atlas stones and a grill; spent most of my time on the Olympic lifting platform.
Snatch triples from the floor; catching in the bottom or it's a missed rep.
In kg: 65, 65, 65, 70, 70
Cleans (doubles) from the platform
In kg: 100, 100f, 100f, 100, 105, 105
All the Olympic lifting felt solid save for those misses with the clean — ending up pulling early without fully opening my hips. Fixed that in the later lifts and felt good increasing these doubles by 5kg. Intent to drill the transition between the start position and my power stance between now and the next lifting session.
Snatch felt too easy and I think it's safe to advance to 70kg for the first 3 sets of triples and 75kg on the final two sets.
Squats (in the imperialist system) with 3 minute rest and knee wraps:
5×45, 5×135, 5×225; 4×275; 4×315; 3×345; 4×345; 4×345
Felt solid save for the final rep of the final set where I was stuck for 3 seconds in a 3/4 squat before standing the bar up. 5×5@345 are going to be interesting next week.
So happy. "Learn to love to train." That's how Jeremy led off the end-of-cycle talk he gives once the total is over – and by that metric, I couldn't be any more pleased with what went down this cycle and this afternoon.
First, there were a lot of seriously unreal performances. Even the misses were epic. Eric, nailing every lift in sight. Nick (#portland) doing his Hodor face. #hodor Mel(vin) swiveling her head on her press to Jeremy to get the all clear. Ruth's squat; the government should study it. I could go on, but the energy was great – each lift made was a community point of pride and the misses were deeply felt by all.
My own numbers were not as high as I would have liked – I have been trying to tame an Achilles injury, and it upended my numbers all cycle. Still, I under the guise of "learn to love to train," I kept coming in, knowing I wasn't at my best, but able to make the best of my situation. My logbook was full of good detail on where I was in previous cycles, and that helped keep me level-headed, though my numbers were lower this time.
My total was 800 – a bit off from a year ago, but maybe better insofar as hurt or whatever, I made a run at my numbers – the power of showing up. 285 squat, 140 press, 375 dead.
I can't say enough good things about my coach and my crew.
So cool, Tom! And yeah, CFSBK soccer!
Quick OG tonight.
Good cues from JB on both of these, but I probably should have rested instead. I get so excited about progress and then don't want to back off.
Congrats totalers. Saw the board tonight @ OG and looked like a lot of peeps got deep in to their progressions.
OG tonight w/ JB and a bunch of other fun ppl.
Lots of good feedback tonight, I love OG.
I'm clearly jumping/moving my feet forward on my cleans. JB had me lining up on a line, and it seemed to help…need to focus on my weight distribution in my feet more.
WOD – Rx – 6:20
Good – It's been a recent goal of mine to really limit my rest during metcon. This is a no-rest WOD, and I was pretty happy w/ my effort. I didn't stop.
Bad – F*ck, I didn't think I was moving that slow and I only got 6:20. At a minimum I was trying to break 6min.
Movements felt good. I bet where I lost time is I was pretty deliberate in how I was touching the ground on my cleans. Waist-knee-thigh. Whatever, definitely liked this quick workout, would love to see it again soon and compare times.
@fox next time!
I second Tom's post! I was so happy to be there even tho I couldn't participate. But you all are crazy strong and I'm proud of every one of you. i learn so much from all of you! Thanks!