Pearl C. moves some weight at the Iron Maidens Raw Open back in March. Want to stay or get involved in the Iron Maidens community? Read on!
This Sunday: Iron Maidens Lift ‘n’ Learn Session
We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.
Come by the gym this Sunday, July 31st from 2:00 to 3:30pm for another session of all-women lifting featuring…
Bench Press and Clothing Swap
BYOProgram OR plan to focus on working up to a heavy triple on your Bench Press. Feedback on technique can be provided.
Post-lifting (and after a quick shower, mayhaps), we’ll set up for a clothing swap. Now’s your chance to clear out your closet for some new (to you) duds!
All IM competitors and IM curious are welcome.
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Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Front Squats, Push Presses, Pull-Ups
No Intensity, No Results CrossFit Journal
Fraser Wins First Games, Davidsdottir Repeats CrossFit Games
Wednesday's Programming
Front Squat
Fitness
3 x 5 LP
Add 5-10 lbs to last week.
Performance
3 x 2
Heavier than last week's 4s
Post loads to comments.
Exposure 7 of 8
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"Annie"
50-40-30-20-10 Reps for Time of:
Double-Unders
Sit-Ups
Sub for Dubs is 3x Singles or 1/2 Attempts. Elbows must reach past knees on Sit-Ups. Anchored is OK.
Post time and Rx to comments.
6am with Melo making up Monday's workout
Bench: Went up to 225# for 3 x 6, missed the last rep on the last set. I was out last week and this was a larger jump than normal, but Melo recommended to continue moving up next week.
Metcon: 4:59 Rx on this Fran-like one. I did the first set of everything unbroken, then unbroken FS's for the rest but I have to break up the push press and pullups in half each round, my arms just stopped working. Wasn't as tiring as Fran and thankfully wasn't as hot as yesterday.
6sm with Melo making up Monday
Bench – 225x6x3
Row – 185x6x3
Metcon – 4:46 Rx
Was chasing DJ Flash most of the way and finally managed to overtake him at the end. I believe he was momentarily blinded by his frosted tips.
Left my comment name from yesterday haha
6am with Jess
FSQ – 215 x 5 x 3. Moved fine although I tweaked my back/hip a little on a warm up set.
Annie – 10:22 Rx. About 2:30 off my PR time. First two sets of double unders went smoothly but I lost my cool on the set of 30. After Jess calmed me down I eventually finished. Sit-ups were very, very slow today.
6am with Dr. Melo
Bench Press
190x6x3 Moved well with minimum grind.
Row
165#x6x3 I dropped 5# from last week to dial in form.
WOD Rx'd in 7:06.
Front Squats and Pull Ups were fine but those Push Presses were rough. Like, really rough.
AG
A.
3 Rounds
1 wall walk with 10 sec hold
2 pull up negatives 3-5 sec descent
4 kick ups
B.
Handstand/handstand walk
C.
For time:
50 box-jumps
50 pull ups
50 step walking lunge,
50 toes to bar
50 handstand push ups
50 squats
50 burpees
50 double-unders
Ro
I think there are some typos in your post. Are you sure there is supposed to be a zero next to each of the fives?
7am with J Lo
FS – 190 x 2 x 3
Guessing only a 5# jump next week.
Metcon Rx – 9:28
Last time we did this in December I hit the time cap of 12:00 with ~30 reps to go. Surprised how much the sit-ups took a toll on my doubles. That 4:51 on the leaderboard is just preposterous.
Slept like crap cause the pup is having some digestion issues. Exhausted but made myself come in.
WU: 3 rounds
250m row
5 sumo inchworms + push-up
10 SQT push out #10
10 squat thoracic rotation
BSQT 60% x 3 x 10
4 rounds
500 m row
30 sec overhead hold #73
10 bar facing burpees
That…kicked my ass, and I was going slow as molasses. Happy to be focusing on performance care while I try to get back to my 3-4x a week schedule. Not inspired by the barbell this week—miss training with my coach. But gotta keep moving.
@Dan L: you didn't need to correct it. We all knew the only person who could possible do this in under 5:00.
Bench: 93.5 5×3 Row: 85 5×3. Felt pretty good today! Glad I only went up 1-2 pounds.
WOD: 10:15 RX. Man, the push presses were so hard. I noticed my heart rate was really intense after doing the first 15 fsq unbroken, decided to do 8-7 and also thought about depth…
Push presses 6-5-4, but long breaks. Pull-ups 5-5-5, also with a long walk around before each set. I know I could do this faster if I had more desire to push through the "pain".
And …AG!? Yikes!!!
Weightlifting club last night- making progress.still keeping things light jerks, especially, felt solid.
1. 2 jumping pulls + snatch
73 x 8
2. Pull + hang clean + clean + jerk
93 x 8
3. Paused OHS
73 x 5, 78 x 5 x 2
Today 8am with MeLo
2RNFT
5 x T2B
3 x HSPU negatives to 1 noahmat (aw!!)
16 x lunges ( 25# plate OH)
Bench
135 x 6 x 3
Row
100 x 6 x 3
WOD in 8:30 Rx
Pull-ups need work, maybe went out little fast in the first round. All arms on the push press.
I vow not to scale volume on pull-ups anymore. Except maybe tonight at AG!!!!
OG morning…
OHS (from the floor)
75 x 5 x 2
95 x 4 x 2
105 x 2
115FF…. Couldn't get it overhead.
95 x 4
Testing my limits for this weekend… Hoping to make 115 happen…
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU
Finished 13:55. Some pretty swell bruises on my thighs from this one.
Running Clock…
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row <– missed one of these (sorry, not sorry)
On the 1:00 x 3
15/12 Calorie Row
The minutes at the end were rough.
AG
There was a 25 minute cap so I scaled to the following
50 x BJ
30 x Pull-ups
50 x walking lunges
5 x T2B then I ripped
100 x sit-ups
25 x HSPU
50 x squats
50 x burpees
50 x DU
24:55!
I hate to say it but I kinda liked it.
Hang Snatch Doubles
225
235
245
255
Back Squat
225×5
315×4
395×3
415×2
430×1
3 RFT
25Cals Assault bike
25 Burpees
25 KBS (53#)
18mins
Ryan smoked me by 5 mins…
8AM session
3x
10 fwd lunges
5 squat press out 5kg
25' handstand walk
8 blackburns
Squat
45×5, 95×5, 125×4, 145×2
155x5x3
4 RNFT
4 ground to over shoulder (80# D-ball)
8 unbroken pull-ups
6 Rounds
50' sled push (+40#)
50' farmer carry L (32kg)
50' Farmer carry R
Did this without timer but just kept moving. Took about 6 min.
Bench: 93x6x3
Row: 68x6x3
Way too light on both. I probably should've done the linear progression on bench because this is where I would have started and now we're seven weeks in! Or should've made larger jumps in weight as the number of reps decreased. Lesson learned.
WOD Rx'd in 8:19
FSQTs: unbroken but took my time.
PP: first set unbroken then in three sets. Shoulders were smoked.
Pullups: First two rounds in two sets, last round in three sets.
FUN one!
11am
6 RNFT
10 Calorie Row
20 yd 80lb D-Ball Bear Hug Carry
6 RNFT
10 yd Sled Push + 180lb
10 yd Sled Pull Arms Only + 90lb
7:30pm
BSQ
260x5x3
Deadlift
325x5x3
Assault Bike
9 Rounds
:20 Hard (~70+ RPM)
:40 Easy (~ 35 RPM)
See y'all next week!