Sun 3 Feb 2013
Monday
Posted by AllisonNYC under Skills and Drills
[52] Comments
PAIGE! Our super cute winner girl!
__________
Strength WOD:
Overhead Squat
Take 20 Minutes to Find a new 1RM
__________
Conditioning WOD:
10 Minute Cap, Break Up any way you want-
50 Back Extensions
50 Toes to Bar
50 Band Rows
OHS 1 RM: 110#
Progress…
Paige Cooperman – the people’s champion. Proud of her.
I felt a little nervous because 6am is now in the presence of the fastest improving CFM athletes, Amy and Paige. Amy couldn’t do a handstand pushup a month ago and then in the competition, she got around 30. Paige won the scaled division after sitting on the DL for a month because of her wrist injury. They joined maybe 6 months ago, amazing.
OHS: 95(3)-135(3)-165(1)-175(1)-185(1)(PR)
OHS
Warm up
63(3) – 113(2) – 93(2)
Work singles
103 – 113 – 103 – 108 – 113 – 118 – 123(fail but close)
Still feeling shaky & sore from Saturday. I had a tough time with my first set of 113 so I dropped & worked back up.
I think I have more once I recover a little more.
Got through 50 strict T2b – 50 band row – 40 back ext (Went over the 10min cap)
OHS: Got up to 140# which is a huge PR for me. I don’t think I’ve ever even attempted an OHS heavier than 115#. New oly shoes helped. Almost bailed on it but all worked out.
50 BE’s, 50 T2B, 50 Bands: Finished right at 10 minute mark.
Great coaching B, thanks.
The more volume the better when it comes to overhead squats.
warm up: 45(8)-45(6)-65(5).
Working sets: 75-80-85-90-95-105-115(f)-115(f).
The definition of fail is to not bury the calfs and hammies together. Crossfit OHS I have it, but to be an accessory exercise fo the snatch I just have to get deeper and for longer.
That is still a 5 lbs Pr for the 105.
Just taking a little stock today. This is a major stride for me. Not too long ago the bar was more than I could do.
Accessory work was great. I am really feeling that already.
OHS: 150# (PR) had a little left in tank but spent a few sets with B making the form right.
One thing that I have been working on this past week during back rehab is breathing and core stability. Goes without saying that – at least for me – makes a major difference in form and weight used.
Paige, Amy: Respect!
OHS: 63-68-73-78-83-83-88 (F)
then wound do with sets of 3 @ 63
On a btr day I culd get to 88, today was not the day.
Accessory work felt great. Got through 30 of each and wish I had time to stay and finish it up.
OHS: 45-55-60-65-70-75 Pretty much all PRs since I haven’t done OHS in a long time. Felt better than usual.
Nutrition Challenge Potluck – February 8 @ 7:45 PM *PLEASE RSVP by WEDNESDAY
Healthy food can be tasty! Come join us for an informal potluck on Friday, February 8 at 7:45pm at the gym. Bring your favorite dishes to share!
If you’re coming, please RSVP here by WEDNESDAY and if you are bringing a dish be sure to list it:
http://www.signupgenius.com/go/20F054DAEAE2FA75-20131
**Password:paleo**
VALENTINE’S DAY THROW DOWN AND BRUNCH!
Let’s start the year off right and get the competitive juices going with a BIG TEAM THROWDOWN! The silent, but deadly Black Ninjas proved themselves to be the strongest of 2012 at our holiday throw down. Who has the ability to take the lead for the year?
Not sure what team you’re on? **Throw Down Roster can be accessed here
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdEphQnhIRVE3NW55ZzdHYnhfSGh2THc#gid=0
**If you’re not on a team, please email EJ
RSVP if you’d like to attend Brunch, click the link below. Be sure to RSVP by WEDNESDAY, FEBRUARY 6 so we can get an accurate head count BRUNCH
OHS: 103-108-113(PR)-118(PR)-123(PR)
In truth, I had no 1 RM recorded so based PRs off my 3RM of 110 (from yesterday). Was more worried about getting bar overhead since max jerk is 118 but from behind is so much easier!
On cash out, was 28 into back extensions at 10 min so finished up last 22. Split the t2b and band thingies up in 15-10-10-15 first to delay the back extensions!
In the depths of YouTube I found this little inspirational video. Looks like we need to drink more PBR to hit our PR’s.
http://youtu.be/38jCPiMPSyg
65# OHS 1RM at alt gym. Happy since this is my second attempt at OHS ever, and first time I failed at 45#.
Followed by lots of DU practice so i don’t forget what I learned yesterday! My poor calves…
Back squats, treble chains – 240(3)x5,255(1),260(1)
accessory: back ext, ghd sits
my colon has put a stop payment on the checks my mouth wrote during the ‘bowl
188
Box Squat 95(8),105(8),115(8),4(125).
BSQ 135(1),145(1),155(1),165(1),175(1).
OHS 85(3), 95(2), 105(1), 110(1)
Accessory and Midline Work
OHS: 65(5)-85(3)-95(1)-100(1)-105(1)-110(1)-115(1)-120(1)-125(PR)
Great job this weekend ladies!!! Congratulations Paige!
115(1)-125(1)-135(1) tied my PR
Then dropped 115(3)
Warm up: 45(8)-45(6)-65(4)-95(3)-105(2)
Yoga.
Still sore everywhere from sat
Our Coaches are so Patience thanks bren.
OHS Max @ 85 lbs always room for improvement right. Shoulder flexibility is also an issue for me.
Bout 16:00 minute for conditioning WOD. YUCK!
OHS: 75(2) -85-95-100-105
didn’t have a 1RM for OHS prior to today
3RM was 90
awesome noon class!
OHS
115-125-135-145-150-155(F)
7 x 95
Form felt real solid. Sat deep and held every position. Cant believe how far these have come along. Feel like i can go heavier if i could only get these shoulders more flexible and less crunchy.
Ps. Ed, ERoc, and BAston. I left your winnings in envelopes in the office next to the mail folders. Congrats!
such a great noon class!
72 – next time beginning with more weight, still new to the OHS
Bench 3-3-3+
145-165-185(8)
Single OHS: 52-57-62-67-72-77-82(fail)
all PR, since i’ve never tried a 1RM. the most i’ve ever done previously was 35 since i could never get the hang of it. not sure if i couldn’t do 82 because i wasn’t strong enough or if i was just tired at that point. love finding my max for these lifts so i know what to strive for! it’s all starting to click. thanks allison (and all the guys today) for all the support!
52-57-52-67-72 & stayed at 72.
155(pr)! Felt like I might have even had another 10 or more in there, but that was enough for today.
Form felt really good, and I could absolutely tell when and where I lost it when I did.
Broke down something like this, though I’m not 100% sure I remember each set:
45×8-65×6-75×3-95×2-105-115-125-145-155-155
Prev 5×5 was um 65# I guess, but that was Crossfit WOD #6 for me.
OHS 135(1)-155(1)-165(1)-170(1)-175(1) all felt good.
Was that good enough Lightbody and Shane?? You guys made me push hard for that lol.
OHS: 72-77-82-87-92… first time doing singles
Goal was 92lbs and it felt good!! Happy considering I don’t think I have ever put anything above 90lbs overhead.
Thata boy cash money. I knew you had it in you. Keep on puttin up big numbers.
OHS 195, 205, 215, 225, 235, 245 (failed), 245 (p.r.)! Maybe it was all the sugar from last night, Thanks Amy and Rolf.
Dave and Tommy way to push me through that last one!
50 back ext
50 T2B
50 barbell bent over rows with Jon and Tommy, Global gym style.
Still so sore from Sat but had to come in and face my nemesis. And, man am I glad I did.
Haven’t done more than 45lb ohs in a year since it is how I hurt my back. Previous max was 65 before that. Tonight…. 78!!! And they all felt great! Never used that word to describe ohs before.
30 back extensions
50 band rows
0 t2b – abs a mess from sat.
OHS – 145(1)-155(1)-165(1)-170(1)-175(1)-180(1) PR
Was able to pause at the bottom of every rep. These felt strong.
Eroc crushed his old PR…not bad for an old man!!!
awesome 730 crowd
95 (5), 115 (3), 135 (3)
155 (1), 175 (1), 185 (1), 195 (1)
was very tight and controlled today, all felt great and still in shock that I got those last two sets, never did an OHS above 165 before today
Tough day for OHS…couldnt get my form right and couldnt make it past 65#. Good thing there is tomorrow.
Conditioning WOD completed.
OHS: 125-135-145-155(PR)-165(PR)-175(fail, but a pr for BTN jerk)
50 t2b
50 KB row (each arm, at 1.5 pd)
30 back ext
Ponte Vidra Beach in Jacksonville for work this week so did a Hotel WOD: had only 20 minutes to WOD before I had to get ready for a company dinner. I brought my jumprope with me.
5-10-15-20-25-20-15-10-5 Double Unders
Then
4 rounds of:
25 double unders
15 squats
10 pushups
5:56
OHS: 135(5), 135(5), 185(2), 205(1), 215(1), 225(1), 235(1), 245(1), 255(1) PR. Felt stable and strong out of the hole, have more in the tank on this one.
50 t2b, back ext, one arm kb row (2pd)
OHS: 63(5)-73(3)-83(3)-88(2)-93(1) PR
I forgot that the 1RM was supposed to be worked up to in singles so that explains the multiples. That being said, I think I could’ve reached 98#… Loved working on ohs today! Felt good…
Still kinda sore from the competition so was in snail mode for the conditioning wod..def broke the 10min cap but got thru it
OHS-75(5), 95(3), 100(1), 110(1), 115(1), 125(failed on my way up), 125(1)PR.
Warmup: 45(10)45(6)65(6)70(4)
Wod: 75(1)85(1)90(1)95(1)105(1)110(1)PR
Weak lift for me and haven’t done them in awhile. Started too light and ran out of time. Had a lot left in the tank, but I’ll take the PR. Felt solid on all lifts. Awesome warmup of the back and shoulders!
Got through about 25-30 of each movement. Abs were screaming during t2b
135,140,145,150,155,160 over head squat.
OHS: First effort since the crash course, stuck with the bar to get form. So, so stiff just getting it back far enough. Long way to go, lots of daily torture, er stretching with those lacrosse balls in my future.
Switched to water in the second half last night, so I was able to get up at the crack of dawn for a bikram class this morning, hoping to relieve deadlift soreness from Friday. Helped with the back, but clearly not with the OHS.
Just worked on form. 32-45-45-55-55-65. Didn’t go over 65#. Did 5 reps for each 1 of the regular. Overheads are feeling better.
Did 50 reps of back ext and band rows. only got 20 T2B.
Great warm up today!!
Still avoiding squatting, though I’m feeling like I’m o.k!
Strict Press
3-3-3-3-3
58-63-63-65(2)-65(2)
Got through 35 T2B, 30 Back Ext and all 50s of the banded rows before it was time for bed!
125-135-140-145-150 pr- 155(f)
73-83-88-93-98
Amazing energy tonight at CFM! So inspiring seeing the girls who competed this weekend working it out tonight #magichappening
33*10
43*5
48*5
53*5
58*3
63*3
68*3
Working on getting low and being in control. Didn’t have a one rep max before so I’m glad to have a base for future reference
50 back extensions/ 50 banded rows (red)/ 50 to bar attempts in 15 min cuz it felt like we had extended time conditioning wod today.
Amazing energy tonight at CFM! So inspiring seeing the girls who competed this weekend working it out tonight #magichappening
33*10
43*5
48*5
53*5
58*3
63*3
68*3
Working on getting low and being in control. Didn’t have a one rep max before so I’m glad to have a base for future reference
50 back extensions/ 50 banded rows (red)/ 50 to bar attempts in 15 min cuz it felt like we had extended time conditioning wod today.
FS; build up to 95% of 5rm.
185(8),225(5),245(5),255(5),265(5),275(5)
DU practice; getting a lot better after drilling based on the feedback from Sunday’s workshop.
8 rounds of 1 min on, 1 min off double unders for reps; worst – 37, best – 49.
OHS: 1 RM @ 150#
This is a PR because I have never gone heavy with this exercise before.
I don’t have on record my one rep OHS max, so I went started with a 3 rep max
63,68, 73, 78 (f), 78, 83, ran out of time
This lift is so form-crucial. The moment you wobble forward, it’s gone.