Tue 30 Oct 2012
Tuesday PM classes!!!!!
Posted by B-boy under Skills and Drills
[34] Comments
The Sotts Press is an incredible lift for shoulder stability, mobility and midline strength,plus all the benefits of the squat. Be on the lookout for the Sotts Press in your upcoming programming.
We are going to get you insanely strong!! Lots of Big heavy lifts and F#C%*ng Nasty conditioning WOD’s coming at you CrossFit Freaks!
Back Squat
1-1-1-1-1-1-1
Big Singles working up to your Biggest of all time.
WOD
“Bloody Mary”
15-12-9
C2B Pullup
KBS 24/32
Burpee
34 Responses to “ Tuesday PM classes!!!!! ”
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Is that a women’s bar?
Ha
The gym is all in once piece, no leaks, no broken glass..nada. Hope all of you are in one piece as well
Power clean work – 175(3)x10 on minute
Press – 125(5)x5
“Bloody Mary” – 5:23, tasty little triplet. My pull-ups fell apart; string those together and you’re golden!
elove! – Please hit the other end of the spectrum and prepare for a powerlifting competition after the marathon. Freakish mass will go well with your beard.
Hey all -
We’re thankful that everything in the gym is in tact and everyone is safe! Please bear in mind that everyone having the day off could mean an influx of people in classes today. Always a good sign that you all are coming out of hibernation mode
So be kind, share equipment and be patient 
We’re just happy to see you!
ava – nothin says elove like freakish mass
keeping it leg-light
10×3 on the minute
165# bench press
mainsite wod:
25-20-15-10-5 GHD
1-2-3-4-5 MU
9 min
305 max for the back squat. Had to bail at 315, which is my PR. This is a little disappointing for me.
Bloody Mary: NFT
125-130-135-140-140-145-150 PR
Previous 1RM was 133
195# BS (PR) – need to work on keeping my chest up
Bloody Mary: NFT-BBJ
(Not For Time – But Beat Jared). That does not happen often, in fact, I don’t think it’s ever happened…
vikram – lets do a rematch one on one.
1st time doing 1 rep max = 145#
Used 24kg KB for conditioning WOD
NFT
158# BS PR by 3#
7:51 metcon rx’d
Rested the Hip on the squats – 7:42 conditioning WOD.
Thank you Allison!!!
Worked up to 375, started at 315, same scheme as Eric until set 5, can’t remember. Thanks Eroc and Dan for the push.
Metcon 26:17
, regular pull-ups
185-190-195-205-215-220-235(F)
Head wasn’t in it for the last rep, maybe I got cocky.
Super slow WOD. Skinny told me off, rightly so.
Was hoping to see the elusive Elove tonight – sad.
225-235-245-250-255-260 (PR)
7:50 on metcon
1st time for 1 rep Max – 145Lbs (PR)
I need to work on getting the knees out and getting a little lower on the heavier weights.
MetCon – NFT used 16Kg for swings. 1st set i got 5 pull-ups then did 10 jumping. Last 2 sets I switched to ring rows.
255 lbs (PR) – first time trying a 1 rep max. Thanks Ron for the encouragement!
7:45 on the metcon. Used 24kg for swings.
Feeling beat up after 2 nights on my couch. Tabata situps and pushups, some yoga (practicing my crow) and lots of foam rolling. See you all tomorrow!
BS – 265-275-285(PR)-290(PR)-295(PR)
Squats felt strong today, 300 for sure next time.
Metcon: 6:39 rx’d
Backsquats: 160-165-170-175-180-185-195(PR)
Metcon: rx’d. No time. First time using big boy kettle bell. Felt good.
1K row, 30 GHD’s, 30 back extensions.
This race can’t come soon enough.
BS – 225-245-265-275-285(F,PR attempt),265,255. As Gretzky says, “You miss 100% of the shots you don’t take.” So, I’m happy with failing on 285. I also wanted to practice dumping the weight.
Bloody Mary – 5:30ish. I was mad at first that the clock didn’t start so I couldn’t get an accurate time. I wanted to beat elove! Then, I remembered Nick saying “it’s just exercise” and tried to stop taking things so seriously.
I miss my 6 AM crew!
125-130-135-140-140-145-150 PR
PR and first time doing a one rep max.
Thank you Katie and Steph! You guys pushed me and were awesome!
Thanks for spotting me Allison.
Bloody Mary NFT 24 kg kb and jumping p/u
135 145 150 155 160 165 170 (PR)
Previous 1RM was 153
9:17 bloody Mary, jumping pull ups, 24kg kb swings to just above eye level
I want a 200# squat by end of 2013!
BS: Worked up to 305, failed at 315
MetCon: 8:35 rxd.
145
Failed at 150- my current PR
8:03
Jumping pull ups
16kg
355 p.r on back squat
Bloody mary nft
A few glasses of wine with dinner, came home, decided, why not WOD? That should have been sign #1 that I should have just stayed yome.
135 (1), 140 (1), 145 (F) (so un-PR, kind of wobbly), 135 (3), 135 (3), 135 (3), 135 (3)
met-con
ring pull up
leftie 12kg
7: something
burpees + alcohol = bad feelings
Back Squat
warm up-135(5)-165(3)
185-190-195-200-205-210-215(PR)
Previous 1RM- 200
metcon
8:57
250 on the back squat. Matched my last 1RM. Failed on 255.
Used 24k KB: 5:34
135 – Kept it very light because I’m new and haven’t done a lot of squats. I guess that’s my PR!
125-130-135-140-145-150-155
no clock on the metcon
275×3,315,335,345,355,365x