Performance: Low Intensity, 65-70% x 7 x 4
Fitness: 3 x 5 Linear Progression
Heavier than last week’s set of 8.
Exposure 4/8
Post loads to comments.
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Partner WOD
In teams of 2 with one partner working at a time, complete 10 total (5 each) rounds for time of:
15 Burpee-Box Jumps 24/20
30 Russian KB Swings 53/35
Post time and Rx to comments.
Erin M. getting ready to crush some cleans
Saturday Reminders
- Kettlebell Kitchen wants to meet and feed you TODAY. They will be setting up at the gym around 11:30 am and be here till 2:30 pm to give you free food samples.
- C.R.A.S.H.-B. World Indoor Rowing Championship registration ends TODAY at 8:30am. You have until this afternoon’s 2K test to sign up. Participants will not be allowed to join the 2K until they’re registered. Don’t miss out, get all the details HERE.
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
- “Froning” is playing during Open Gym tomorrow. Geek out on CrossFit and watch it with all of us after Open Gym at 6:30pm. There will be free beer!
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Why We Work The Atlantic
8am with DOML.
FSQ: 165x7x4. 70% of 1 RM. Everything moved well. Stayed on my heels for all but two reps and maintained a full grip on the bar for all reps.
Metcon: 20:41 (I think) Partnered with James, he kept me motivated to keep on moving. This got grippy quickly. All swings unbroken. Starting 3rd round, made a conscience decision to loosen my grip, almost letting go of the bell at the top of the swing. Couple of rounds at 1:40 then around 2 mins for the others.
FSQ
200x7x4
Messed up and did the same weight as last time.
Press
105x5x5
superset,
RDLs
245x8x5
HBBS: 115 5×3. Rounded forward on the fourth rep of my second set. Last set was better. I'm not bouncing out of the bottom because I'm so concerned about getting low enough. Next week: 117.5.
WOD: partnered with Nikki! The 1:1 rest allowed me to really push hard! 23:55- our goal was under 24 🙂 fun wod!
Oops! FRONT squat
8am with DO and Melo
115 FS 3×5
Felt good probably should have made a higher jump but oh well.
Partnered with Sarah on the WOD
26:36. This one was a challenge. Whew!
FSQ – 190x7x4 – felt solid – need to do some more work on getting the weight distributed more evenly between my legs due to my hip issues though.
Metcon – 20:50(ish?) – Burpee box jumps are the worst for me. I can't seem to get into a rhythm with them. Today was a little better than usual though, so that's progress.
Snatch: HS
286
CJ: HS
354
FSQ: HS
410 (PR)
4th day of training…debated just mobs and moving but…a little put up or shut up mentality kicked in.
Jerk- Heavy Single
63 x 2
83 x 2
113 x 1
133 x 1
153 x 1
163 x 1
175 F– too far forward
175–F but I HAD it man. Just didn't commit to bringing the head through.
–SMOKED
Power snatch
85 x 2 x 2
93 x 1 x 3
Skipped push press…helped T with her math HW instead 🙂 can't wait till this kid gets into CFTeens.
OG
Hatch- Week 1 Day 2
LBBS- 165 x 10, 180 x 8, 195 x 8, 205 x 8.
Front Squat- 125 x 5, 135 x 5, 145 x 5 x 2.
Felt a lot better today- resting the day before was a good idea.
Partner WOD with Alan and Mark.
Rxed- in about 25 mins. I took the burpee box jumps slowly and kept moving, focusing on landing on my feet and lightly on the box and not falling over. KB swings were really fast- I should have grabbed a heavier one but I didn't think of scaling up.
Grace- you are awesome. Who is T? She's cool.
Jake- that bar was seriously bending. I was wondering how much weight was on there. Congrats!!
Comp Class:
EMOM 10 min
Odd: 3 Snatch @ 73
Even: 3 C&J @95
Cycled through all of these. Weights felt pretty light but reps felt good for the most part, and this smoked me nonetheless.
Partner WOD w/ Whit:
AMRAP 20min
10 c2b
10 Wall Ball (14/9)
10 Power Snatch (55)
10 Box Jump
Got through 7 wall balls in the 6 round (5 full rounds), with me going first. Everything unbroken except the last couple set of pull-up. My butterfly c2b's are not as efficient as they once were.