Sun 22 May 2011
Monday Skills and Drills
Posted by elove1 under Skills and Drills
[63] Comments
WOD:
1) Back Squat
3-3-3-3-3-3-3
2) 4 minute AMRAP of:
12 KB Swings, 1.5/1
12 Toes to Bar
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filling in for vacationing EJ
bootcampers, bring your game faces. this one is a doozy:
“Brenton”
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. (backpacks with random stuff inside works)
compare to here: http://www.crossfit.com/mt-archive2/007209.html
meet at the pinetum pullup bars at 6 am sharp!
fun times at bootcamp: 9:19
Memorial Day Weekend approaches; trying to get a rough sense of how many folks will be around and looking to WOD. I’m thinking of normal schedule Saturday, then Closed Sunday and perhaps Monday as well. Please give me a sense of who’s around?
bootcamp wod: 7:14. Amylynne’s dogs slowed me down with their cuteness
1.) 135-185-225-245-255-265-275
2.) Started on T2B’s: total of 2 rounds + 12 T2B + 1 KB-swing
E – I’m out of town this weekend. Also, any updates on the opticen/supplements demand? We still short of a critical mass?
1) pretty strict x3 wtd pull ups: 5, 15, 36, 41, 36, 41#. less strict when heavy. Added bonus: low back traction – highly recommended.
2) 6 ring dips, 12 DUs for 4 min: check.
Brian, re: AtlargeNutrition. I basically forgot about this. If anybody wants an order, please email me what you want.
1) worked my way to 295×3, similar to Brian
2) started on T2B, 3rds +2 T2B
E, I am not around this weekend
Back Squat – My best was 245 X 3 but I mostly worked with 235.
AMRAP – 3 rounds plus 3 swings.
@Brooke – We should be getting our fruit tonight. Feel free to help yourself to half taking whatever you like. Total was $24 plus $5 delivery so just give me $12.
@adam – the delivery for CSA should be free for us; make sure you told them Metropolis Sent You. That was part of the deal. Let me know any problems.
@E, Please put me down for another order of Protein from AtLargeNutrition, thx
jansen – opticen or nitrean?
Nitrean??? is this AKA as Vitamin S!? haha, jk, no Opticen (chocolate por favor)
opticen chocolate
time to bulk up, 4 scoop shakes here I come
thanks
Happy Birthday to Adam VA today!
Happy Bday Adam!
I would like a protein shake from at large. Which one would you guys recommend?
E I am also away memorial day weekend, but am around Monday if others are looking to come in.
E – put me down for a double order of opticen. Thanks.
Mikey and I plan to be away the three days.
Im around all 3 days so will workout around your schedule
@Eric – thanks for the delivery info. I will call them. I’m up for a WOD any day this weekend as I have no life.
Thanks for the birthday wishes! I couldn’t think of a better way to start my day than lifting heavy things.
@ Eric – I am around as well, I’d be up for coming in over the weekend.
Happy B Day Adam.
Eric, Fish oil and multi vitamins
Also, I will not be around this wknd
Adam, happy bday
95-135-155-185-195-200(1 rep. PR by 15 lbs.)
AMRAP: 2 rounds, 12 KB and 8 T2B.
The inability to hold onto the bar unbroken made this an odd burner. 4 minutes all out is not something we do often.
Happy Birthday Adam. Have a little grass fed meat and a Paleo cake and enjoy.
I’m around this weekend and would come in
I will be at saturday k-hour and then up to see phish in bethel for the rest of the weekend.
I will be around till sat. night
Just give me one of every supplement they make, I need them all
serious question: is opticen paleo?
just thinking ahead for this nutrition challenge…
Boot Camp
Brenton – 10:49
@levi – above my paygrade, but it can be zone
@jared – different products; nitrean is just protein, opticen is protein + carbs, opticen is more like a meal replacement
Did this at globo…just not the same!
Back squat-
75×3
95×3
105×3
115×3
125×3
130×3
135×3
140(f)
4min amrap
1 pood kb swings
K2E
2 rds plus 12 kb swings
My k2e need help
Nutritioners- read and smile..
http://online.wsj.com/article/SB10001424052748703509104576327624238594818.html
E- Gone after Khour for the weekend.
Health Club Day:
8 rnds rx’d 18:32
75×3, 85×3, 95×3, 105×3, 115×3, 125×3, 135×0, 95×5….. 5 T2B short of 4 rounds at 8kg….. does anyone have any suggestions for a good 24-48 hour cleanse? preferably one that wont leave me hungry and cranky…
Sad to say that this was probably my first really off barbell day.
75×3, 95×3, 105×3, 115×3, 125×3, 125xalmost decapitating myself, 115×3.
75(3)-85(3)-95(3)-105(3)-115(3)-125(2)-135(F)
2 rds + 12 KB (12kg) + 7 T2B
45(3), 75(3), 95(3), 105(3), 115(3), 125(3), 135(3)
Had trouble keeping my chest up (thanks Brian et al for the encouragement and acting as human racks)
2 rounds + 12 kb swings (.75 pood) + 4 K2E
K2E are the new DUs
Didn’t keep track of the increments for the back squats
, all I know is I got up to 97 lbs, def a PR!! Thanks for the encouragement ladies and E!
And had to leave early, didn’t get to do the other workout…
Hotel WOD:
50 pushups
50 situps
50 squats
Not for time – very sore from softball marathon on Sunday. Pushed my way through though…and then……
Freakin Day 10 of Burpee Challenge:
10 burpees done. Concerned I have already started to describe it as “freakin” burpee challenege. It’s only day 10. Oh boy!
Worked up to 265, got 2 in at 275. Also had trouble keeping my chest up.
3 rds + 1 KB on the AMRAP with knees to chest.
Also won’t be around this weekend/Monday
75X5, 85×3, 95×3, 105×3, 115×3, 125×2, 135F
frustrating because I have not backsquatted my PR for months
3rounds even
finally got the T2B kip!!! (after the WOD, of course)
Thanks Levi for the tip that finally got me to it. I think I hurt my shoulder in the first, ugly, pre-Levi tips, and unsuccessful attempts.
135 – 185 – 205 – 225 – 235 – 245 – 255
2 rounds + 12 KB swings + 2 t2b
1) 45(3)-55(3)-65(3)-75(3)-85(3)-95(3)
105(3) (PR+10)
felt like I was in a fish bowl for that last set…thanks for the encouragement….good under pressure!
2) 2 rounds + kb swings + 5 K2E
12kg kb
T2B 1st round
K2E rest
10 burpees done.
Worked up to 205 for 3
Did 2 rounds + kbs + 6 t2b
I grabed a light kettle bell so the swings were a little to easy
75X3, 95X3, 105X3, 115X3, 120X3, 125X3, 115X3
2 rounds + 12 KB (12kg) + 8 knee ups
105×3, 115×3, 125×3, 135×3, 140×3, 145×3
3 rounds @1pood
@Eric – forgot to tell you I would come to K-hour Saturday if you are around.
1) Did a few warm up sets and the main event was sets of 10 squats: 135 lbs, 155 lbs, 165 lbs
2) 2 rounds and 5 kb swings as rx’d
1.) 155-185-205-225-235-245-255 (PR x3)-265(2x PR for 2)
2.) 3 Rds + 12 kb + 8t2b
3.) 19 burpees alone in my apartment (of course I had to do yesterday’s today)
good day.
22(3) 32(3) 42(3) 52(3) 62(3) 75(3) 80(3)
3 rds + 12 KB (12kg) + 3 sit ups
Subbed sit ups for t2B
First time doing back squat-thanks Jen and Lisa for great assisting & coaching!
1) 225(3), 245(3), 265(3), 285(3), 305(3), 315(F), 245(5), 245(5)
happy to get 305 for 3, a couple of months ago that was my life time 1rm nemesis
2) ran out of time
@kate – not so fresh feeling? i use irish spring for a good deep cleanse:)
or just Zone + WOD..cleanse ya right out
185, 205, 225, 235, 245, 255 (PR), 260 (2 PR), 225
4 rounds + 12 kb swings
3@55, 3@65, 3@85, 3@95, 3@115, 3@130 didn’t finish
2 rounds + 12 KBs + 7T2B
Lol thanks Eric…
What dale did minus the 365
Dale, post your shit so I can log this.
3 reps shy of 3 rounds
205-225-265-305-315 (I think)
1) 115, 135, 155, 185, 205 (2), 185, 135
2) 2 Rds + 12 KB Swings + 8 TTB
1) 225(3), 255(3), 285(3), 305(3), 325(1 1/2)f, 245(3), 135(5)
2) 3 Rounds+12T2B+1KB
Sorry JP, I try not to look at a computer outside of the office
205-225-265-295-315-365
2 rounds + 7KB swings, my shoulder hurts from that drunken handstand on Saturday – lesson learned
245
2 rds as RXed
1) 115(10)135(10)155(8)165(7)165(6)165(6)
2) 2rds + 12KB
I am headed to AZ for Mem Day weekend, so won’t be able to make it in
135, 165, 175, 195, 215(f), 205
Didn’t have time to do last one.
I forgot…around 2 Rnds+