1-1-1-1-1
Work up to a heavy single or attempt a PR today.
e8/8
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In 4:00, complete as many reps as possible of the following couplet/rep scheme:
1 Power Clean 185/125
5 Burpees
2 Power Cleans
5 Burpees
3 Power Cleans
5 Burpees
4 Power Cleans
5 Burpees
…
Rest 2:00
7 Intervals of Row for max meters :20, rest for :10
Post how for you got in the ladder as well as your best and worst rowing score.
Congratulations to all the new PR’s achieved by folks who participated in the Total yesterday!
- Also congratulations to all the lifters who competed in the USAPL Meet yesterday. Meet details and videos to follow!
- Good luck to Mary M, Alex B, Alex N, Joe W and Brad D who will be representing CFSBK at today’s Subway Series competition at CrossFit Queens!
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Alan Cheuse, Novelist And Longtime NPR Contributor, Dies At 75
Another CrossFit Ad: CrossFit Accolade
A 17th-Century Stanchi Painting Reveals the Rapid Change in Watermelons through Selective Breeding
I’m Google continues rolling along since 2013
Skill: Pistols
http://breakingmuscle.com/strength-conditioning/whats-preventing-you-from-doing-pistol-squats-how-to-progress-pistols
Strength:
Weighted Strict Pullup
6:00 Max Reps @ 100% of last week’s
5RM
*Do all single reps, manage fatigue and
avoid failure
WOD:
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU
1pm:
C&J: 77,82,87,90- 92 would have been a PR, but I put the wrong plate on, did 87. Time ran out. 🙁
WOD: 82#. Made it to the 6 round: attempted 3 cleans- could NOT drop under, so I just skipped the cleans and did 5 burpees.82 could be considered too heavy for this workout… But I am actually pleased with how challenging this was. Legs felt like lead from tabata rows, which made pistols and air squats during anti-gravity very interesting.
Did 13 strict pull-ups in 6:00. Goal was 10, so I feel good about that.
Also, saw friends from two different circles at the teaser class today. You could say I'm quite the cfsbk recruiter 🙂 They both loved it! Yay fitness!
C&J: 83×2, 98, 108, 118 got the clean, failed the jerk. 3 more attempts at 118 and failed the clean on each. I've been stuck at a 118 C&J for a year, but haven't hit it the last 2-3 times. Strength is there. Form is there until I hit about 113 on the jerk and then I don't bend my back leg. Mental game needs work. I took bigger jumps than normal and used a belt. Think I will try that method again bc I was usually too tired to attempt the jerks at 118 when I made only 5# jumps.
WOD @93#. Did 2/6 cleans. Had a runaway bar. Thanks KHarpz and MeLo for fixing that for me.
Accumulated 770m on the erg.
Dropped into CrossFit Ethos in Ladera Ranch for some OG lifting this Sunday morning. Very nice box, fun seeing some CFTeen athletes in there working on things. Members/staff weren't as chatty as CF Dana Point (closed Sunday's) but it is a significantly larger location. No kilos yet to be seen in Orange County.
Exhausting programming today (cough cough, thanks Ro)
Snatch OTM–rested a few mins in btwn
93x1x5
98x1x5
103x1x5–failed the last one, frustrating. Smoked.
Snatch Pulls @ 118x3x3
HSDL @ 106x 3+1+1 x3
BSQT @ 145x5x3
Lots of stretches. Knee is doing alright actually. Focusing on stretching and form. I think I might be going lower than necessary on some lifts and exaserbating an old cranky knee from past surgeries. We'll see. Definitely stressing rest and recovery–particularly on vacation!
As Noah wisely said to be–don't be afraid to give it time!