Fitness
Back Squat: 3 x 8
Heavier than last week.
Exposure 4/8
Performance
Medium Intensity
Back Squat: 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Add a few pounds to your last High Intensity day.
Exposure 7/16
Post loads to comments.
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Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:
200 Wall Ball 20/10, 14/9
50 Ring Muscle-Ups
Sub for the muscle-up is 1 burpee + 2 pull-ups/ring rows (50 burpees and 100 pull-ups for the team). The burpee and pull-ups/ring rows must be performed as 1+2 at a time, i.e., you can not perform 10 burpees then 20 pull-ups/ring rows to equal 10 muscle-up.
Post time and Rx to comments.
Kristin C. crushing all things athletic on her honeymoon: handstands on Taketomi island, kayaking in the Irimote river, and a major bike climb in the Arashiyama bamboo forest in Kyoto. Kristin reports: “Japan is incredible—an adventure seeker’s paradise. The food ain’t too shabby either! Special thanks to Coach Whit for the all the strength training this past year!”
Schedule Changes
- AntiGravity is CANCELLED today.
- Kids Club at 9am is CANCELLED today.
- CrossFit Preschool is CANCELLED today.
- The following classes will be offered as a modified schedule tomorrow for Labor Day (9/7):
- 8:00am
- 9:00am
- 10:00am
- 12:00pm
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Keeping It Real: Runners Share Self-Portraits Runner’s World
Yesterday – Slow 8.5 mile run. Felt really good finishing 2nd lap of PP so tagged on an extra mile.
Today – 9am class. Felt weak during the warmups. HBBS 280x5x2, got called out for depth on a few reps. I let myself get intimidated by the weight and don't go all the way down, even though I know I can do it… so not going up anymore on this until I have a few solid full-depth sessions under my belt. Front squat 240x5x2, heavy but fine. That's a long time to have a barbell against your throat.
WOD – really happy with the wall balls since these are a goat of mine. Adding upper body strength really helped with these. A few messed up reps but 10 sets of 10 at 20#/10' went pretty well. Burpee -> pullup was a lot harder than I thought it would be. Sets of 5 were just right.
Yesterday:
Worked up to 205 clean and push jerk. Felt ok. Jerk was a little rusty
Grace sandwich: 715 on the first run, 3:45 ish on Grace, 730 or 745 on the second mile. Ended up with 19:26 after transitions etc.
Today:
HBBS 240x5x2
FSQ 200x5x2
Both felt pretty good. Got forward on the FSQ but managed to get my hips under me as I stood up
Arm is still bothering me so muscle ups are out. Subbed 3 burpees per muscle up. Partnered with Roy and we finished in ~1530 with him doing 15 (strict!) muscle ups.
HBBSQ 160x5x3. I pulled back from what I did on Wednesday because the time always seems to go by too fast on Sundays.
WOD with Bethany, I mod'ed the hell out of it, 15:42.
HBBS 105 8X3
WOD with Leah ~16:10
Good practice with 14#/9ft for FGB! Many of my reps were low, I'll have to watch that.
Leah helped me out by doing some extra burpee//ring rows while I was struggling with the final sets of burpee/pull-ups. This was such a fun workout.
There was a lot of resting during the cash out. I was spent! (And also kind of glad AG was cancelled…)
HBBS: 240x5x2
FSQ: 200x5x2
WOD with Ben. We did the wallballs in sets of 10. I tried doing some muscle-ups, but after seven strict ones, started to fail, so I switched to the burpee-pull-up combo. We finished in a little over 20 minutes. Ben was awesome on the muscle-ups!
Tough noon class
BSQ
310x5x2
Belt on 2nd set
FSQ
225x5x2
Belt on 2nd set
I didn't plan my time on the rack well and wound up having to do all my work sets in about 7 minutes, which meant not a lot of rest between them.
WOD w/Trevor
18:46
We got to 120 doing sets of 20 and then moved to 10s at my "request". No repped myself on probably 5 or 6 for missing height or not hitting the wall on the way up at the 10' target, so had to do a few extra reps. Finished the WB right around 7:45. First muscle up was a shock to my triceps…I did mostly 2+1 muscle ups and Trevor did mostly 5s (1 burpee + 2 pull ups) so he did the lion's share of the 2nd part. Really tough but fun workout.
9am … fun to be in group class a bit! It's been so long.
Warm Up:
3 rds:
8 DB Press (20#)
12 Rvrs Lunge (slow, paying attention to L side)
15 hollow rock
-with some glute bridges and crossover symmetry mixed in!
FSQ: BBMD training from last week… 5×2, increasing weight (65%, 75%, 85%, 90%, 90%).
-may have been a mistake since I'm still feeling a bit off from the hike and legs are kinda weak at the moment
45×5, 95×3
115×2, 130×2, 145×2, 155×2 (belt), 155×2 F on first rep… butt came up and just dumped it. probably didn't leave quite enough rest and was just tired. womp.
Conditioning:
5 RFT:
7 GHD sit ups
7 Burpees
25-ft walking OH lunge (85#) – this was 8 lunges each time
Time: 9:09
Didn't want to put a lot of kip and volume on my shoulder just yet, and hips are still feeling crappy/impinged so decided to go with OH stabilization, working unilateral strength, and then the burpees/ghd sit ups just for some gas and fun!
Good times coaching classes afterward. Sundays are nice 🙂
Gorgeous day in Brooklyn. Park, bike riding and… squats!
Warm up x 3
3 pull ups
10 OHS 33, 33, 45
10 DB press 20#
HBBS
80% — 155x5x2 with belt – moved fast but knee wobbling persists despite monster walks and clamshells
FSQ
80% — 125x5x2 with belt – also felt fast but felt upper back caving a bit on last 2 reps
Partner work-out in 16:35
200 WBs sets of 10s
50 burpee/2 pull ups mostly sets of 5, with Kathryn making up my slack when legs would not jump to the pull up bar (all their fault)
Cash out at home — 100 hollow rocks
Really bummed about the tendonitis in my forearm getting worse. Otherwise, great work out today. So nice to be moving and sweating and squatting again!
Kristin! Look at you! Fantastic handstand – looks like an extraordinary honeymoon. Look forward to seeing you back at the gym!