Sun 29 Apr 2012
Sunday Schedule
Posted by B-boy under Open Gym
[25] Comments
WOD
“Thrasher”
8 rounds of:
8 Power Cleans (135/95)
Burpees
10am-11am: Workout Of The Day
11am-12pm: Free Trial Session
12pm-1pm: Open Gym For Members
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Archived Entry
- Post Date :
- Sunday, Apr 29th, 2012 at 3:07 am
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- Open Gym
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What is CrossFit?
Cool Stuff
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ANNOUNCEMENTS
*GOAL SETTING CHALLENGE – May 1
For those of you who are interested, I’m doing a 60 day challenge to work on some goals/GOATS starting MAY 1.
There’s no buy-in, no prizes. It’s just you and your game plan to reach your goal.
If interested, leave a comment on my blog or e-mail me for details (mizsmylez@gmail.com).
http://mizsmyles.tumblr.com/post/21974650796/goal-setting-challenge-60-day
I have a pair of Yankees tickets for today that I’m not using. Seats are in section 312. Free to whoever wants them. Game is at 1:05. Text me at 973-698-5621. I will post another comment once someone has taken them.
Brendan just took them.
12:29 (105)
work on keeping but down/chest up on pull stance from ground
be patient on the pull
Started at 62# and moved to 42# halfway through. Need to figure out how to get this lift down correctly before adding weight. No idea when I finished (far after everyone else) but thanks for the extra coaching Eric and everyone else for the encouragement!
21-15-9 cleans & ring dips: 9:54
Cleans at 135. No squat cleans because I’m a wuss and didn’t feel like squating today.
Working on a goat for 60 days cannot be a bad idea.
Here are 3:
Overhead squat 5 x 5 @ 95 lbs.
Pistols. I need to let go of the stripper pole
The perfect kipping pullup. Must get over the butterkip bullshit that I am currently doing.
Okay coach EJ, make it happen.
Elizabeth: 21-15-9 (squat) cleans and ring dips
10:05
improved from 13:06 in November
3.55 mile easy run in 32:57
From 4/24/12:
Push Press: 5-5-5-5-5
45 – 50 (PR) – 50 – 55 (PR) – 55
10 hip extentions, 4 GHDs (first time)
Thrasher: 14:59 @ 95#.
Is it possible to be too concerned with form? I felt like my first few rounds of PC were really slow.
10 hip extensions*
“J.J.”
DNF @ 35min
52 HSPU
36 Squat Cleans
Elizabeth (95#): 21-15-9 (squat) cleans and ring dips…limped in at 18.50 after Brian & Jared had showered, changed and had afternoon Tea*
*Protruding one’s pinkie when sipping Tea is rather posh
http://informationnation.blogspot.com/2012/01/pinkies-up.html
NYRR 4 Mile ‘Run as One’ Central Park:
31:43, should have weaved through the crowd quicker at the start. Can def get under 30 next time.
For the record, Jared and I did not shower at the box. Just want that to be clear.
snatch practice up to 67#
clean and jerk practice up to 100#
(PR)
Made up Nail Bomb: 33:43
12kg KB
Jumping pull ups
Red box pistols
3 for 1 pushups for HSPUs
Was hard to stay motivated and push myself when doing this alone.
3 x 10 hip extensions
Thrasher 8:39Rx’d
front squats
185(5)x5, 205(1), 225(1), 225(f)
cleanin the gym with the crew; 56min PR
Squat Cleans
185(3) 205(3) 215(2) 225(1) 235(1) 245(F)
Then Sunday funday cleaning with coaches.
Nice strict HSPU’s on those parallettes Kelly.
Thrasher 11:54 @65#. Thanks for the help E.
4.1 mile run in the park (gorgeous) in 41:02. Longest and fastest I’ve gone since breaking my foot in November. Yay.
Those doing the 60 day challenge, I’m keeping a log of your goals and they’ll be on display on a board at the gym to keep you accountable. So choose 2-3 realistic goals you can focus your energy on
I wrote a blog about having good days and bad.. Today was a bad day for me. No excuse on my part but I just had a bad mind set thru my oly lift practice and couldn’t shake it. The mental focus is so key. Leaving the bad energy behind and looking forward to tomorrow
Clean and push jerk max 115
Snatch max 95
Form was off at higher weight so not counting it. Def 20lbs off the c&j max which was pretty frustrating
15:14 Rx. @MJansen – I am impressed. Nice work.
Practiced OH squats.. First time doing them with weight..
32×10, 37×10, 42×10, 47×10, 52×10