Sun 27 Jan 2013
Monday
Posted by AllisonNYC under Skills and Drills
[52] Comments
The Man who started it all!
Paparazzi Lederman captured this behind the scenes photo of E in action.
__________
Strength WOD:
Front Squat
Quickly work up to a 1 RM Front Squat
1-1-1-1-1
Then, go down to 80% and finish with a Max Set.
__________
Conditioning WOD:
“Baby Mary”
AMRAP in 10 Minutes
5 HSPU
10 Pistols
15 Pull-Ups
CFM Superbowl poooooooool!
For all you football fans out there I will be making a Superbowl Pool. I should have the grid up at the gym by Tuesday. 5 “points” for 2 boxs with end of quarter, half time, and final score point pay-out.
I will draw the numbers on Saturday or as soon as all the boxes are filled. Feel free to sign up by putting your name in some boxes and leaving me some $ at the gym if I dont see you.
Feel free to shoot me an email if you have any questions.
Lightbody.jason@gmail.com
sweet pic
yesterdays post was the “After” CFM..today is the “Before”
Had a pretty intense workout last night, probly kept my heart racing so I was up and ready to go at 6am…
FS singles: 165-175-180(PR)-182.5(PR)-185(PR)
Max FS @ 80% of New max #: 8 reps
And got both legged pistols (PR)
Rest day(s) ahead.
Front squat
Warm up
83(5) – 113(3) – 133(2)
Working
143(1) – 153(1) – 163(f) – 163(f) – 153(1)
Wish I dropped after 1st fail but 160 was my previous 1 rep so thought I could do it
80% of 1 rep = 8 reps
Metcon
3 rounds + 5 HSPUs
Rx
HSPUs comp style
Pistols (unassisted)
Dave – do you still have my jump rope? I couldn’t find it this morning in the gym or office
Front Squat: 255-275-285-295(PR)-225
5 reps at 235 (80%)
PR is up from 290.
Skipped Mary because of a little shoulder pain. Did 21-15-9 GHD situps and back extensions.
Cash in warm up: Overhead squats: 5 sets @ 45 lbs for 10, 5 sets of 65 lbs. for 3.
Front squats: 195-205(not clean deep so I did it again)-205-215-225(this is my Pr which I hit last week)
I noticed that once a weight is your Pr, doing it again and again becomes easier. Has to be a mind thing rather than a physical thing.
Metcon: 3 full rounds
HSPU’s full depth assisted from Brendan. That felt awesome. Pistols: roll to stand up or on the box, Pullups all 3 rounds unbroken
Cashout stretch with AVA. No joke, I feel 100 % better all day if I stretch after the workout.
Miz- come in every day. I love when you join the 6 a.m. crew. Jews for Squats shirts are on order
And, big big shout out to DT. Great to see you this morning.
Front Squat-
165(1)-175(1)-185)1)-195(1)-200(1)pr
up from 175 last time we did singles.
3@180(80%)
Metcon-3 Rnds+15
What a great way to kick off a sleepy Monday morning. We also witnessed the return of DT. 295lbs for the singles, 8 reps at 225 for the burn out. Got through 2.5 rounds on the metcon.
So HAPPY to be back and see all your lovely faces.
5×5 at 135.. been doing not shit for months so I didn’t want to rip out a max and pop something. Modified metcon. Thanks for the advice on movements Bboy
I’ll be sticking around to join that stretch sesh from now on. Tight like a nun’s n…
woof woof
bakawwwwww
FS – 113 – 123 – 128 – 133 – 138 (PR)
5 @80% 113#
Metcon 3 +10 severely scaled
Singles: 235 Think my back curved. Finished lift but back tweaked.
MetCon: 3+ something non rx.
Great lifting with AVA.
FS: 113-123-128-133-138(PR)
9 @ 80% 113# (previous 3-rep PR)
MetCon: 3+ 18
HSPUs on toes using red box
Pistols on ball + 25# plate
Ring rows
FS – 73-78-83-88(f)-83
7 @ 80% – 63#
Metcon – thanks Brendan for helping me through all of these new exercises! 2 rounds of handstands against a wall (assisted), 2 rounds of pathetic-looking pistols over shorter box, 1 round of assisted pull-ups
All I can think about is a “Jews for Crossfit” t-shirt with an orthodox Jewish guy squatting using his payes as “chains.” Will get on this.
I am also working on the “Crossworders for Crossfit” t-shirt. I have a feeling this is going to be an order of one.
Miz- Please put me down for a jews for crossfit shirt! That’s hilarious!
Everyone – I saw Janitor in CA last week while on vacation….he says hi to everyone especially you, Mikey!
B
FS Max 205 Two failed attempts at 255
80% @ 175lbs for 10 reps
Mary 10 Minute Cap
5 completed Rounds
25 HSPU
75 Pull ups
Modified Pistols with Box 25 total reps each leg
Fight gone bad style hotel wod: row, 20lb dumbbell snatch, 12 lb med ball clean, burpees, 10lb weighted sit-ups: 247
Dumbbell bench (40 lbs), jump rope, mountain climber cash out
Went to crossfit Fort Lauderdale”the playground gym” . Was it ever, huge warehouse. I played the name game by myself and in customerary metropolis way I introduced myself to everyone.
We started doing by working up to a heavy 5 rep front squat. But we only did 3 sets! Who only does three sets?
So I did 245 (5), 255 (5), 265 (5)
Maybe we did three because of what followed
WOD
10 thrusters-50 double unders
8 thrusters-40 double unders
6 thrusters-30 d.u.
4 thrusters-20 d.u.
2 thrusters-10 d.u
@135lbs
Rx 4:45
Then stayed for a little open gym and worked up to heavy 5′s for ohs
135 (5), 155 (5), 165 (5) 175 (5), 185 (5) 195 (4) failed on the last rep!
2.5 mile run back to the hotel
Gym, beach, tan , beer
RX’d
See you guys in a couple of days.
Front Squat: 205-215-235-245(PR)-255(PR)
7 reps at 205 (80%)
WOD – 2rds + 6 pullups of 15 pushups, 10 pistols, 15 dead hang pullups. The pistols were far from genuine.
3rd and final post: I’m thinking a “Jews for Jerks” t-shirt. Design to come.
165-175-180-185-190 / 9 reps @ 150 lbs
4 rounds heavily scaled with boxes for HSPU & pistols
@ E you are going to come back from vacation more fit than when you left. Enjoy the rest of your vacation!!!
83-93-93-98-98
Form was el crapo on the heavier ones
6 reps @ 78#
4 rounds flat – scaled to red box HSPU, red box pistols & Ring Rows
Thanks to Val for partnering – good guidance and encouragement!
eroc representing CFM in style
some good numbers going up so far today
welcome back DT
Cleans, 205(2)x3,215(1)x3,225(1)x2,230(1)
Front squats, treble chains – 185(2)x6,195(1),205(1). Puttin’ hay in the barn.
185
165/11/4+1 scaled
Snatch 10×3 ,#75
Bench 3(75-87.5) 5(100)
Weighted Pullups 5×3 (#20)
Tricep Pull downs 5×10 (blue band)
Metcon – 10 min Mary
6 rounds + 5 HSPUs
*kipped the HSPU
FS: 125-130-135-140-145
Mary: 3 + 21 with allison-assisted HSPU
thanks allison
FS: 105-110-115-120(PR)-125(f)
80% of 1RM @ 95lbs max reps = 10
FS: 123-128-133-138(PR)-140(PR)
13 FS at 113 (didn’t fail but quit. im a quitter)
METCON: 6 rds + 5 HSPUs + 4 pistols RX’d
FS: 215-225-230-235-240(PR)
8 FS at 190. Brutal
Metcon: 4 rounds even. Used the rings for support on the pistols
FS: 225-230-235-245(old PR)-250(F)
80% FS @ 196. 5 reps
Metcon: 3 Rounds + 3 HSPU
pistols on the rings
HSPU strict
85-90-95-100(pr)-105(PR). +10 from 1/2/13.
11 reps at 80% = 85lbs. (No repped myself on 12 due to crappy form)
Metcon:
4rounds+ 5 hspu
Hspu- 1abmat+10 lb plate. Felt great. Its time to lose the plate!
Pistols with med ball and 45+35 plates. Still suck at these. Thanks to Derek for the ankle mobility assist. Left leg felt much better after round 1
Kipping pullups- 10 in a row at one point (pr)
A good way to start the week!
120-125-130-135-140(pr)
80% max effort: 15 reps at 110# (wrists!)
Baby Mary: scaled hspu and pistols, kipping pull-ups
3 rounds + 9 reps
FS -245-255-265(PR)-275(PR)
80% of 1RM (220 lbs)- 6 reps
15 lb PR…woohoo!
Metcon: 3 + 13
FS-225-235-245-255 (PR)-265 (PR)
great day here
15lb PR
80% of 1RM (210#).. supposed to be 212 but whatever.. 7 reps
3 rounds of Mary
rx strict hspu comp style
pistols felt the best ever, 10lb counter balance and deep.. I will get one soon, I can feel it
unbroken pullups
FS-100-110-115-125(PR)-130(f)
4@100#
BLECH got to keep my back pinched when I’m going down!!
3 rounds
HSPUS done with black box and one abmat
ring assisted pistols
ring rows
FS: 100-110-115-125-130(PR)
80% of 1RM (105): 8 reps
Baby Mary: 2 rounds + 16, all modified
1x: 185-195-200 (f)-195
165×4. 135x 8.
3 rounds + 2, scaled.
The good news is I didn’t get weaker during a week off; bad news is I didn’t get stronger. Respect the 7:30 crew. Thx Alex for FS clinic.
Front Squat: 175lb.
3 rounds on the Metcon. Modified pistols.
135-145-165-185-200 (PR)
80 % of 1RM (165): 7 reps
1/2 Mary
4 rounds, modified
HSPU: started piked , moved to the box on 2nd rd
Pistols with ring
last 5 pull up did as ring rows
195-205-215-225-235 (PR). 205×5
4 rounds + 15 rx’d (not comp style on HSPUs, though).
Thanks PJ for telling me to go heavier on the front squats!
Heey, Monday!
195-205(pr!)-210(fail)-200
8 reps @160# for Max Effort
Managed 3 rounds for Mini Mary
HSPU on the box, Pistols with Rings, and Jumping Pullups.
Warmup: 45(10)95(6)140(4)
Wod: 165-170-175-180-185(PR)
Previous 1RM 180 1/2. 185 felt awesome
Allison said to add 5# to last set then take 80%. 5 reps at 152#
Metcon: 3+5, knees grey box, ring rows, ring assisted pistols. My left leg is worthless on these
Finally, for those interested in the 21 day sugar detox that I’m doing, check this out: http://www.rosecole.com/handouts/21DaySugarDetox.pdf
I have never felt better!
90-95-100-105-110(F)
Should have been able to do more, felt all wonky today
3 rounds + HSPU
HSPU on box, pistols with rings, ring rows for pullups.
Everyone did amazing today it seems. Worked up to 133-138-143 and stayed there to focus on form. 5 max rep.
4 rds with red box, sitting on box from pistols and ring rows.
FS: 125-130-135-140 (PR)-145 (PR)
Metcon: 3 + 8
HSPU from grey box – felt easy
Pistols w 10lb plate
Had to sub ring rows starting 2nd rd bc of shoulder pain
115-135-145(PR)-150(f)
80% @ 115# (9 rep)
1/2 Mary
2.5 rounds
HSPU (2 rds strict, 3rd box)
Pistol (used ring, very ugly)
Pull Ups (3rd rd, only 10)
WOD with Lauren: “Miami Heat” Fight gone bad style hotel wod: row, 20lb dumbbell snatch, 12 lb med ball slam, Bosu burpees, 10lb weighted sit-ups
Dumbbell bench (40 lbs), jump rope, mountain climber cash out
Foam rolling Rx
113-123-133-143-148(pr) 3 rounds +5 hspus w/ grey box and ab mat. Jumping pull ups. Ring assisted pistols…
125, 130, 135, 140 (f), 140 PR
I pitched forward on the fourth set on the way down and knew it would never come back up.
80%: 115 x 15, my upper body got tired, so I racked it.
metcon: 3 + 10, pike and assisted HSPU, pull ups from ring
FS: 255-265-275-285(f)-285(f). Disappointing since I hit 265 for a double last week.
Metcon: 4rds + 2HSPU.
Deb needs to start dressing E again.
185(6),225(5),245(3),255(2),275,285,295,305,315
245(10)
4+9pistols
trouble with pistols?
http://fitr.tv/blogs/fitr-tv/6029452-how-to-gain-balance-coordination-and-strength-without-a-barbell-the-answer-pistols