Sun 7 Aug 2011
Monday Skills and Drills
Posted by elove1 under Skills and Drills
[32] Comments
WOD:
1) Back Squat
5-5-5-5-5
2) 6 minute AMRAP of:
10 Burpees
45 Double Unders
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- Sunday, Aug 7th, 2011 at 10:00 pm
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What is CrossFit?
Cool Stuff
-
75, 85, 95, 105, 115
Definitely super sore from Angie.
3 rounds, used 1 min cut off for DUs
135, 185, 205, 225, 235
2 rounds and 10 burpees. I went over 1 minute for burpees for fun.
1.) 135-185-225-255-185
Could’ve gone harder but form felt pretty good.
2.) 4 rounds + 10 burpees
Great job AM crew!
75, 85, 95, 105, 115 (got stuck on my fifth)
2 rounds + 10+34
Nice to be back, even if briefly.
100 burpees. 6:45.
135 x 5
185 x 5
205 x 5
225 x 1
225 z 1
2rds + 10 burps + 31 DU’s
Today I completed my 200th work out with CFM in a little over a year. To celebrate I raced in the 12 Mile Spartan Beast Race in VT over the weekend and to my suprise I finished in a little over 6 hours (middle of the pack). I can’t thank everyone enough especially Eric and the AM crew for giving me a reason to wake up before 10am. Its a brave new world for this old man and I like it. Cheers, Brooke this blogs for you:)
95-135-155-175-185 Felt good range of motion this morning.
3 rounds & 7 burpees on the AMRAP.
Congrats on 200 Brothaaa
Registration for Competition #2!
After all the competition style WODs we’ve been doing, why not consider taking part in this year’s CF Subway Series. ONCE YOU REGISTER, please post on the wall so I know who is on the team.
All NYC affiliates are invited to participate — the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
Event #2:
for time, with 8 min cap, perform:
600m Row
40 KB Swings, 24/16kg
You time is noted at this point.
in the remaining time perform:
20 Handstand Push-ups
AMRAP of Muscle-ups
Your final time is calculated the following way. For every HSPU not finished within 8 minutes you get 3 sec added to your Row/Swing time. For every MU performed within 8 minutes you get 10 sec subtracted from your Row/Swing time. You have to finish all Handstand Push-ups before moving to Muscle-ups.
Registration
Events are free, but all athletes MUST register for each individual event in advance via EventBrite in order to participate. Registration for each event will open the Sunday preceding the event, and close midnight Thursday preceding the event. Workout details will be released at the same time registration opens. Each event will be capped at 90 total participants, so we strongly advise you to register early!
Registration site: http://2011crossfitsubwayseries.eventbrite.com/
John – you are totally rad!
here is a link to a video about Knowshon Moreno, the Broncos RB, who started CF this offseason.
http://www.sicfit.com/coverage/237386-A-Look-Into-the-Counter-Culture/video/502980-Knowshon-Moreno-trained-at-Verve-by-Matt-Chan
tisa – keep the awesome tank full brotha!
Guys,
I was talking to EJ and thinking of doing this civilan military combine race in PA on september 10th. Its a 7 mile race but also a wod with thrusters, KB swings, burpees, and box jumps.
Link is below:
http://www.civilianmilitarycombine.com/
Race day structure consists of “The PIT” (strength element) transitioning into a 7 mountain run with a military obstacle course positioned at every mile marker. The difficulty of the course is determined by you the competitor, whether you are a weekend warrior looking for the ultimate challenge or a competitive athlete looking to win… CMC is for you.
The PIT consists of 4 basic movements: 2 body weight resistance and 2 with light weight resistance. It is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete. As a competitor your goal is to accumulate as many repetitions as possible. The exercises in the PIT are simple universal movements that all athletes, no matter what sport or fitness background, can relate to.
Let me or EJ know if you are interested!
(1) Backsquat fun (5x10x135#) Could not hit med ball w/ out hinging at SI. Can only get to about 1″ above parallel before lumbar flexes. Don’t think its a strength issue (? flexibility?) but very frustrating.
(2) 3x10x135# deadlifts, then DUs.
60,75,90,105,120
2 rounds + 10 burpees + 23 DUs
115, 135, 155, 185, 205 (3)
3 rounds + 1 burpee
115, 135, 155, 155, 155 (3). PR for this wod last time was 125, so 30 PR today. Thanks guys for spotting.
3 rounds + 10 burpees
6 sets of 5 back squats from 45 to 80#
5 rounds subbing 60 singles for DUs
Wish I would have looked at my previous 5rm total load. Missed it by 1000# and my 5rm by 15#. Good news is it felt easier and ill be able to train harder this week.
185, 225, 255, 275, 285
4 rds + 17 reps
worked up to 115 for 5 on the back squat
AMRAP: don’t know because of the fucking DUs
1) 185, 225, 255, 260, 265×5
2) 4rds+ 2burpees
1.) 185, 205, 225, 245 (5x PR), 225, all sets felt great, that last set of 225# felt light
2.) 4 Rounds + 11 reps
60×5
75×5
90×5
105×5
120×9
What a great day to start a patented Kelly Shaver strength program.
Metcon: 2 rounds + 4 burps (but only 20 DU per round)…
We are at 22.6% of our Fight Gone Bad goal! We are currently sitting in 11th place overall in fundraising! Keep it up.
Worked up to 205
3 rounds 10 burpees
95-115-135-155-185
4 rounds + 7 burpees
1) 42, 52, 57, 62, 72 (new PR!!)
2) almost 4 rounds i think with 1 min cut off for DU’s
Nice job everyone!
Took it easy after my leg tweak from the Zercher on Saturday, but mobility is good! Yay! My bruises are still really gnarly.
Did the main site WOD
500M row x 4, 3 min rest in between
2:03
2:04
2:06
2:11 – so tired!
Then went at the AMRAP with the 7pm crew. It is hard to multitask (shouting time and counting down when doing burpees).
Did 4 rounds and maybe 7-10 burpees?? Had some malfunctions (shoelace untied, hair tie fell) 5 rounds may have been possible?! lol
Then 5×10 ring dips, first 3 rds unassisted, last 2 sets with red band
7 rounds for time
7 Burpees
7 Box Squats
100′ Walking Lunge
Time:12:34
135, 165, 185, 195 (3, f), 195 (f)
3 rounds + burpees + 10 DUs
1) worked up to 95lbs 115(f)
2) 3 rounds + 5 burpees
87 burpees done!
Angie wrecked my upper body yesterday
5x 95,135,155,175,195
215×1 PR
225(F)
5×135
3 rounds and burpees.
Just cooked and ate a paleo meal. Dishes are daunting.
245 5 rep max
3 rounds even
Well, since our union guys decided to strike I have the wonderful task of working 12hr days, 6 days a week…tack on 3hrs of driving = no CFM for me
Bootcamp WOD at SPA:
7 rounds for time
7 Burpees
7 Box Squats
100′ Walking Lunge
11:43