Mon 25 Jun 2012
Monday
Posted by B-boy under Skills and Drills, WOD
[41] Comments
Guys & Girls-
Please be more considerate of the gym and our equipment. Return things to their proper place after wiping them down. Take an extra second or two to stack things neatly.
We’ve been seeing a lot of equipment being carelessly thrown around, like the abmats and jumpropes, and clips. It’s not only damaging to the equipment, but it’s unfair to the next class and the trainers who have to clean up after everyone.
Be responsible for yourself. If everyone does their part, the gym will always look nice and be clean.
If the messiness keeps up, we’ll have to institute a Burpee penalty that will be strictly enforced by the trainer… aka the person who has to do it if you don’t.
THANKS!
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Strength WOD:
Back Squat
5 x 5
Use approximately 85% of your 5RM
Reference the link:
Singles: http://www.crossfitmetropolis.com/monday-3/
5′s: http://www.crossfitmetropolis.com/monday/
__________
Conditioning WOD:
4 Rounds with a 6 Minute Cap:
Sprint to 3rd Avenue & Back
10 Burpees
Refer to the Link for your last Time:
http://www.crossfitmetropolis.com/tuesday-skills-drills-5/#comments
__________
“Quality, service, cleanliness, and value.”
- Cavett Robert
230# 5×5 back squat (275# 5 rep PR)
MetCon:5:08
Fantastic to be back at 6 AM. As many of you know, I’ve been struggling with stiffness and an irritated left shoulder. Came in early today and had a great talk with Coach Allison and Big Mike. They said that while many of us have been emphasizing proper rest, it’s also about PROPER MOVEMENT. Incorrect movement is a huge contributing factor to PAIN.
3 months in, I think I got a little ahead of myself. So, if you will forgive my annoying enthusiasm, I’m going to keep at it in the weeks ahead, but dial it back to re-focus on my ROM.
5 x 5 @ 130
Metcon: 5:35
CFM is such an amazing place. It’s because of all of you… THANK YOU!
265lb
5:15 Rx’d
Thanks again for the party!
Mark Jasen
205 back squat.
Metcon 5:52
125 (5×5)
Metcon: 5:01
Allison: sorry I forgot about my abmat. Never again, I promise!
I am really pumped the morning classes did so well! I am in CT but allison texted me up to let me know you all did a great job working hard to become better Crossfitters. I can’t even tell you how stoked that makes me. Love you guys
B
160 lb
6:11
This will be my last week at CFM for some time. I’m moving out of my apartment on Saturday and will be traveling for 7 weeks. It’s been an amazing last three months. I’ve vastly improved my ROM and strength on deadlifts and squats, gotten much better at DUs, conquered my fear of handstands, learned a ton about mobility, and the list goes on. I am looking forward to making the most of this week and seeing you all again in late August.
so good to be back after 2 weeks on the west coast!
120 on the squats
6:30 on the metcon
85# BS
7:36 Metcon
Have to basically start over with squats until I can make my knees go out the entire time. Thank you for all of your help Allison!
125 on the squats. Allie made sure I did them properly with knees out.
Yankeecon 6:53
Funny story.
Home to shower after 6 AM. Put on the desk job gear and walked into the elevator to find Victoria headed to crossfit at 9 AM (in a new bad ass CFM hoodie).
Small world. We’ve lived in the same building all along.
One apartment at a time, CFM is conquering the UES…
HAPPY BIRTHDAY to one of the original CFMers… Zarah!!!
I hope you have the great day you deserve!!
Everyone in the morning classes did a rockin’ job with the squats. Remember, doing it perfectly will get you where you want to be…. strong & injury free!
Jasen & Eric.. Day 1 is in full effect. Don’t F it up!!! Let’s DO THIS!
125
6:37
To those of you who did the met-con on the wet pavement: EWWWW!
Picnic WOD: July 7
time TBA
location: probably the Pinetum
So delighted that there is one person in my building whose ear I won’t need to bend on the topics of Crossfit/Paleo!! Hello Vikram, delighted to discover that you and your lovely bride are my neighbors!!
Back Squats – 95# 5×5
metcon – 6:57 pavement burpees bitches!!
Zahra! How could I forget!? I’ve been a little off lately…
Happy birthday to you! Thanks for all that you do to make us newer people feel welcome.
Many happy returns!
for all you ladies out there (& guys too)
http://whole9life.com/2012/06/what-will-you-do-today/
a good article on focusing on the “cans” rather than the “can’ts”
104
105 lb and 6:30.
245lbs for the strength
3 + run for the metcon with 6min cap.
This morning: 4 mile run: 30:53, right around a 7:40-45 pace. Did the same distance at a 7:10 pace saturday so this was definitely not pushing my hardest, but good start to the week.
5×5 Back Squat @175, felt good, definitely hitting 185 next time for this.
Metcon: 4:35, managed to sneak it in between rain storms, definitely helped the time.
Finished it up with 6×30 push ups and sit ups and 3×10 DH pull ups, done cindy style.
Back squat: 210 lbs 5×5
Metcon: 4:45 – Brendan in my ear pushing me through the whole way, got the most out of me
155 lbs. Light but felt good. Could have gone a little heavier
3 rounds and 5 burpees on metcon.
Back squat: 105#
Metcon: 3+3 burpees
I don’t know how 5:30 did the metcon in the downpour, it was slick out there. Respect.
5×5 @ 90
Metcon: 3 + run… Finished at about 6:40.. Doing this during the only 10 minute downpour this evening was awesome
105# (tried 115 and decided it was too heavy)
This is for Brett….Redsoxcon: 2 rounds + 2 burps….then Brendan made me finish it (it’s okay Brendan, i’ll do it, I won’t complain, just can’t do it fast)
Thanks 6:30 for sticking with me and counting my last round…..i hate burpees.
5 x 205
5:47
255lbs 5×5
“Josh”
9:15 rx’d
Worked later than expected, so the WOD got done at work gym
120 x 5 (PR for 5RM)
metcon, did all 4 rounds at 7:05
1). 145. Knee is bothering me a bit
2). 5:36 I believe. Coach said “don’t think on the burpees just do ‘em!!” and I lost count of rounds. Doh
Monday 7:30 is an awesome class. We don’t need an am / pm throw down, we need an AM / PM mixer! To my brothers and sisters at 6am: when was the last time you hit a WOD w the likes of Blake, Tim, Ed, Cat, etc.? Heck we had Brad “f’n” Farrell show up! Professor Gillam dropping knowledge and bumping Tool. Damn.
125 x 5
3 rounds + 1
was tired after softball game. Took it light for good form. Next time 135 or 145 should work.
85 x 5. Still working on improving squat form.
3 rounds + 3Burpees
245(5) – 245(5) – 245(5)* – 235(5) – 235(5)
* Started at 90% and it showed on 3rd round when I didn’t go deep enough on last 2 reps; went down to 85%
Metcon modified with 200m row for rounds 2*-4
*Plantar acted up on way down to
105×5
Form felt good throughout.
3 rds + run. Finished the burpees but not sure the time
185# – coming off a 10 day rest due to injury. Should be able to add weight next time we do this.
5:55 – yelling at me makes me do stuff faster. Thanks Brendan and Tommy.
275 (4 sets) – did two reps on the last set – I am weak
Metcon: 6:22
55#: just under 80% of my 5RM, but 60# wasn’t happening today. Last rep on 55# was tough on all sets – back/glutes/hamis completely gave out and sent me pitching forward.
METCON = 3 rounds + run
Brendan and Mike wouldn’t let me stop until I finished the last 10 burpees though. Happy to be back!
225#
5:23
240#, all reps felt deep/solid
5:08, downpour rain definitely added about 30 seconds.. my sprints were jogs
265
DNF
5×5 pause squats
#150