Wed 27 Feb 2013
Thursday
Posted by elove1 under Skills and Drills
[50] Comments
Strength:
Back Squat; 10×3 on the minute
Conditioning:
3 rounds, not for time of:
15 Back extensions
60 second L-sit hold
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Squat Therapy: 4 Drill to Improve your Squat via Breaking Muscle
Mental Toughness from Crossfit Invictus
Nicho is Ready for the Open
Just in case everyone doesn’t check yesterdays blog from the end of the day…
Alicia did Jackie with ALL kipping pull-ups!!!!!!
Not only did she do them all in sets of 3 or so, they were SOLID. Tight kip, chin AND head over the bar. AND She did it QUICKLY! She finished in almost the same time as Jasen… (Which is good!)
I’m VERY proud. That’s what hard work and determination gets you.
PS.. is that guy naked???? I think I need to go back in time to when strong dudes lifted heavy in panties!!!
I just watched the Nicho video. Probably the best thing HQ has ever put out…
(Except for all the videos of me… OBVI)
Can’t lie.. the third girl was scary as F*!k, but it was awesome none the less!
TOO funny!
…waking up to Nicho. As the only kinda Mexican at Metropolis, I very much identify.
On my way in…hope those ladies will also be at 6 AM.
BS – 250 lbs for the EMOM
Congrats Alicia on those pull ups!!!
Congrats, Alicia. I know how hard you’ve worked.
BS – 175# for the EMOM
Disappointed, thought I could do more. But I had some great coaching from Ally and Eroc. Great talk afterwards about the importance of volume and explosiveness. I WILL NOT STOP TRYING.
Got to hang with the Big Dogs this AM. Take care of that shoulder, Tommy.
Yay Alicia!! So excited for you. We shared the pull up frustration together for some time..it’s so awesome to finally not dread pull ups (as much!) in a workout, right?!!! So amazing, your awesome!
285 10×3
Back ext
Lsits
And some icecream makers
@vikram -stay thirsty my friend
Allison, be careful what you wish for. I have a zebra patterned thong and I’m not afraid to use it (long story).
Squats: Thought I was going to do 145. Last 4 sets were at 160 and felt strong. I’m gaining on you, Skinny!
EMOM: 195#
Lsit and BE
headstands, trash talk, great conversation, back squats at 255#, back extensions and L-sits.
255 for 15 sets of 3 ont he minute. Eroc..so they are called icecream makers? Why not milkshake makers?…so many better jokes to be made.
225 for the EMOM. Felt heavy at first and then seemed a little light towards the end.
Thanks for the tips on working towards pullups Allison. I have to keep reminding myself its going to take time to work back to where I was.
First girl doing deads in the Nicho video has me ready for more than the open, damn girl – chick is tight!
word peeps, hope all is well!
deuces
“ALF” WOD
1 mile run
21 step-ups per leg
.50 mile run
15 step-ups per leg
.25 mile run
9 step ups per leg
*step ups holding 25# dumbells in each hand
time: 23 something I think
cashout:
tabata sit-ups: 12 was the low
2 min plank hold
@Alicia- awesome job! so impressive!
Back Squat-175#
Yay Alicia!
Back squats @198. Did 12 sets to make up for the first two @ 193
I’d describe that weight as Not Hard. Just whatever. lol
Then some power snatch & power clean work. Nothing crazy.
Press triples 93-98-103-108 (missed the last at 108)
May I just say that 7am was a blast this morning!? What a weird jumble of people, but MAN I love em! It takes a lot to make me happy that early in the morning, but you guys succeeded by leaps and bounds.
(Except Jared!)
lol jk jk!! BUT next time I teach the morning classes I’m bringing the whip Eric let me borrow.
thanks everyone, and thanks to our amazing coaches for their support, patience and for always pushing us. I’m really psyched to finally have these
Back Squat: 150# (def had more in the tank, next time).
5×5 weighted pull ups
1 round of back extensions & leg raises, had to bounce.
choco thundah!
Congratulations Alicia!
BS – Started with 128# for first 5 sets and had to move to 118# to push my knees out.
Such a fun group at 7 today!
Snatch 10×3 #87.5
Bench 3 (77.5-90) 6(102.5)
Wt Pullups 5×4 #22.5
Dips 5×6
Metcon fun
Regionals WOD #4
50 Back Squat 95
40 Pullup
30 S2O 95
50 Front Squat 65
40 Pullup
30 S2O 65
50 OH Squat 45
40 Pullup
30 S2O 45
23:18
NOTES
*Regionals had a 22 minute cap
*didn’t load the bar right, I put the 10s on the outside, so took time to unload/reload
*rest day tomorrow
Snatch work with the Panda
From the blocks
115 (3) x3
123 (3) x3
135 (3) x2
145 (3) x2
Squat snatch from the floor, working up to a heavy single
145, 155, 165 (p.r.) whooohoo!
BS EMOM @110. Felt good!
201
3 pull-ups, dips
25 27.5 30 32.5 35 37.5 40
125. EJ with some awesome squat tutelage thanks.
In NH for work so hotel workout for me:
Tabata hand stands
6 minutes of fun
(3 rds switch every 30 sec. hollow rocks, side plank, plank, side plank (other side))
Lacrosse ball love
back squats at 80#, great coaching and fun class
back squats at 95#
Must work on knees out, shoulders back and pushing up on the bar on way up
Thanks for the tips Eric!
Whelp, looks like I know what my mustache style will be come November!
BS @ 215#. That was about as heavy as I could go today, not feeling 100%, but the squats definitely felt good! I’ll also be feeling those back extensions tomorrow.
Back Squat 10×3 EMOM at 245 lbs for 7 sets, then dropped to 225 lbs for the last 3 sets. Started off too heavy and knew it but wanted to try.
Back squat 175
The right weight for me today, but would try more next time.
Back extensions
T2B
BS 83#
Thanks for the help Eroc!
Back extensions
K2E
215. Same as December. This weather is giving my bionic knee extra aches and pains, didn’t want to push it too hard.
103lbs
Was aiming for 133 but the jump from 103 to that in the warm up scared me. Ended up at 128 and that felt (in Allison’s words) whatever. Glad to have said goodbye to my cold and feel strong again.
8:30 was fun but now just excited for 6am tomorrow!!
wow, 8:30 was a party…undoubtedly to celebrate alicia’s PR! work it, lady!
115#
planked off with val.
BS @ 325lbs 10X3
I could not finish the back extensions and L sits. I am seriously out of shape. That is what I get for being gone for so long. I am glad to be back.
70# for back squats-still need to think every time about keeping knees out on the way up.
190 (compared to 175 last time we did 10×3), but I still had some in the tank. Def want to try for 200+ next time around.
250#
last time was like 225 so feeling much stronger
TC set the bar at 6am
all sets pretty explosive and under 12 seconds
3rds NFT
5 pullups (2 pood weighted) unbroken
20 unbroken GHDSU
oops left my jump rope!!
315. Last 2 sets were painful. Lungs not healthy yet.
3rds unbroken
5 2pd pu
20 ghd sit-ups
Roll out, mob, 2beers & 3 zma to aid recovery.
Back squats @ 83#
72#. Felt good, but probably could have went a little bit heavier for next time.
8:30 was quite the party!!
170#
123#
2 rds: 12 t2b and 12 back extensions
a few 3-5 second l-sit holds.
good times at 830
160#
Didn’t keep count on reps per round, but K2E are getting better
Cash out: a drink with a few 830 folks rx’d
Britney Thursdays starring Dave L are becoming my favorite!
Started at 115#, finished at 135#. Felt very comfortable, will add next time.
205# BS 10×3 – regretting not trying for 225 but didn’t have a 1RM or 3RM to use as a basis so was unsure
2 rounds of BEs, 3 sets of 15 KTEs
Congrats Alicia! And I was also liking the Britney, especially the dub step version.
225