Run/Power Clean
Every 5 Minutes for 6 total rounds (30 minutes):
In 3 minutes…
270m Run
Max Power Cleans at 205/135
Rest 2 minutes
Today’s intent is for you to handle a heavy load under duress. Keep this in mind when scaling. Most people will have between 60 and 90 seconds left to perform the Power Cleans, so the average should be between 5 and 10 reps. This is a running day! Only scale to rowing if you have an injury that prevents you from running.
Post times and Rx to comments.
How much ya bench, Jake? | Photo by Thomas H.
- Schedule note: We’ll be operating on our normal schedule this Easter Sunday. Hop your way over and do some fitness!
CFSBK Open Intramural Team Competition: Week 4
Week 4 of the Open Intramural Team Competiton was a lot like Mike Tyson and Evander Holyfield’s 1997 fight for the WBA Heavyweight Championship. Remember that one? It’s the one where Tyson bit Holyfield’s ear off. After The Little Lebowski Urban Achievers landed a devestating 15-point punch to tie things up last week, Your Pace or Mine? responded by coming out in the 4th round and biting the Urban Achievers’ collective ear off. Wait, no. That happened in the 3rd round. And wait, no. Tyson was losing. Ok, look, forget about all of this. Just watch out for your ears.
Anyway, the point is that Your Pace or Mine? reclaimed 1st place this week with another 19-point performance, setting up a major showdown in Open Workout 16.5, the last of the competition. Who’s going to win? I don’t know, but you can head to your favorite offshore betting website to see the latest odds.
In other news, All Castro Oiled Up maintained their grip on 3rd place, which is impressive considering how oiled up they all are. But they need to watch their backs for the 4th place Sore Winners in the final week. Blue Steel squeaked back into 5th place (Dave Fung literally squeaked—it was adorable), leaving It’s My Open in last place but not by much.
In the end, we’re all winners because we’re all members of CrossFit South Brooklyn, a good reason to keep your membership forever.
Current Ranking – Team – Overall Average (Week 4 Points)
1. Your Pace or Mine?: 21 (19)
2. The Little Lebowski Urban Achievers: 22 (24)
3. All Castro Oiled Up: 25 (25)
4. Sore Winners: 29 (26)
5. Blue Steel: 31 (29)
6. It’s My Open and I’ll WOD If I Want To: 32 (32)
________________
Yesterday’s Whiteboard: Bench Press | “Cindy Row Your Boat”
5 Tips for Going Upside Down Yoga Journal
6am with Jess Fox and JB
WOD: 54 power cleans at the Rx weight.
That was a fun workout. I kept the runs at about 0:52 a piece, and then did the cleans as singles. IIRC it was 10/9/8/8/8/10. Put the weight belt on in round 3 as my lower back got kind of cheesy feeling.
The question of the day got a little inappropriate this morning and HR will be hearing about it. That's all I have to say about that.
Did the WOD at 185#. My 1RM is 211# so doing this RX'd would have been unrealistic. Hit 44 reps total with the following scheme. 8/7/7/7/7/8. (I wrote 40 on the board because my math sucks and Kayleigh wasn't around to to help me.)
Entertaining 6am with Jess^2
WOD – 44 power cleans at 175#. 9-7-7-7-7-7. Probably could have squeaked one or two more out per round but 175# is awfully close to my 1rm and my right arm was not being very friendly to my front rack. Tough to drop under these towards the end. Runs all in 56-58 seconds.
Time to go ride the lawnmower.
6a with Jess and JB
Did the WOD at 185# 7-6-6-5(banged my knee and didn't feel like going further)-6-7
Good workout. 185 got heavy. 37 reps.
I agree. QOD was slightly inappropriate today and I don't feel as comfortable around Mike M as I once did.
7am with Jess & JB
43 Power Cleans @ 165#
175# was the most I had ever hit on a power clean as of…this morning warming up. My how two days off really helped me out. 9 / 8 / 7 / 6 / 7 / 6 and runs averaging ~1:02. Couple fails in there in the rounds of 6 where I just rushed.
8:30 last night
Bench : 5×135 / 3×155 / 1×175 / 1×195 / 1×205
Matched my 1RM and it moved fast. Thought about going for 215 but haven't benched in a while and my left shoulder felt weird. Next time.
Cindy and the row boat :
8 rounds + 2 pullups (maybe 3? idk) + 47 cals
The row as expected was awful but my back started to spasm around the 1:20 mark and i crapped out from there.
I'd like to make a suggested Question of the Day for future consideration : What workout/movements would you like to see programmed in the near future?
My answer : The Bear Complex
https://www.youtube.com/watch?v=oOd_VaYDFSw
7 am w/Jess & JB.
Warmed up to 165# on the clean, then managed 40 reps in the metcon at 145# (except in round 1, where I started at 155#, had a few reps in which I stared at the bar levitating in front of me like a tourist at a Vegas magic show instead of getting the hell under it, and dropped down to 135# for the remainder of that set). Not my best workout but it was more mental than physical fatigue, I think.
Runs all under 1:00. Thanks to whoever it was pounding the pavement behind me trying to catch up on the back end — felt like we were auditioning for "Die Hard" or something.
8 am with Fox.
Lovely outdoor wall ball run as a warmup.
warmed up to 95 (pr)
runs between .58-1:02- first time my calf has been up to running which felt great.
60 reps starting at 85 then up to then 95 for the last 4 sets-
still too light. 14, 10, 8, 9, 9, 10.
8 am with Fox
Warmed up to 85 – 2 lbs off PR
Worked at 68 and got 58 reps. Tried to stay at 10 for every set but thought there were only 5 not 6, thus the 5th set was my resentment round and I fell to 8. Back up to 10 for the 6th. I managed keeping the reps consistent by running faster each time.
The QOD has put The Miracles in my head:
https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=love%20machine%20lyrics
I'm wondering if the Masters list was cropped at 49 again to save my fall from grace from being so public.
WOD: 45 power cleans at 123#. Tried to Rx this at first (which is only 5 pounds below my power clean PR) and warmed up to that weight, but failed pretty miserablely on my first rep during the workout so dropped it down. Still pretty challenging at that weight, but got better as I kept going (started with 6 and ended with 9). Came in from the run almost on the minute each time.
Can we get one of these for the gym…
http://www.kenmableinc.com/product.php?productid=16141&cat=0&page=1
Josh! :)))
After a couple of weeks of being unable to figure out what I am doing with my strength training, I finally made a decision today. Big thanks to Ro for helping me figure it out.
Started 'Big but Boring' today- it's basically Wendler 5/3/1 (which I have never done) with accessory lifts. Am subbing front squats for DL. The goal is to maintain my strength while training for the Brooklyn half. Will prob need to drop a day or two of CrossFit.
3RNFT
20 erg pulls
5 X HSPU's (descending Noah-mats)
5 X T2B
50 X DU- OMG my shoulders are so sore from those push-ups yesterday)
Snatch drills
E2MOM 12 mins
5 X shift from the knee to power position
2 X Snatch (pause at knee)
53#
Back Squat
45 X 10, 95 x 5, 175 x 5, 195 x 5, 220 x 5
Front Squat
95 X 10 X 5
3RNFT
15 X abwheel
15 X GHD sit-ups
Took a break, drank some carbs and then I ran 5.7 miles and it sucked.
Love these league write-ups.
4:30pm Class with Hubble Dubblescope
Run/Power Clean metcon at 90kg/198lbs
7
7
7
8
8
10
= 47 reps
Fun workout!
My 1RM is 235 so the RX power cleans got heavy fast. Felt like I compromised my form with some rather dramatic starfish catches, but an hour after the workout I feel okay. Glad this workout and its soreness won't conflict too much with the nightmarish burner that is 16.5…
9
8
7
7
7
7
= 45 reps
630 Class
WOD: Rounds as follow
Run/Power Cleans
55/8
53/5
57/5
55/6
55/6
53/6
Cleans done at 155#, wanted to really push the run so did them at about 85% max effort.
4:30 class
WOD Rx'd
Runs around 1:08 – 1:20
Power Cleans 8-8-8-8-8-8
Was hard to push on this one, had zero lungs.
First round done at 108, then dropped to 103. Initial plan when I read the WOD this morning was 103 so not sure why I even attempted the higher weight. My power cleans are/were terrible. I didn't release my grip at the top, arched my back instead jumping straight up, barely squatted (1/4 squat is so hard!) and starfished instead. Hard to correct along the way after runs and so many accumulated reps. Only positive today is that I could pull the bar plenty high every rep, so just need to work on proper technique. Runs are always slow. Didn't feel winded- just couldn't get my legs to move any faster. WOD was fun though!
4
9
9
7
7
8
=44 reps