Tue 5 Feb 2013
Wednesday
Posted by AllisonNYC under Skills and Drills
[61] Comments
WOD:
Deadlift
3-3-3-3-3
__________
Cash Out:
AMRAP in 6 Minutes
20 Hand Release Push-Ups
10 Knees to Elbows
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Archived Entry
- Post Date :
- Tuesday, Feb 5th, 2013 at 10:28 pm
- Category :
- Skills and Drills
- Tags :
- Deadlift
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What is CrossFit?
Cool Stuff
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Felt very off this am but day turned around quickly with Brendan and the cleans.
BS 5s: 103-123-133-133-133
Clean and jerk: 103-108-113-118
Clean 1 RM: 123 (PR from 118)
Snatch DL: 83 (5×4) then 88 (2×4)
AMRAP: 4 + 27
(All k2e unbroken)
REMINDERS
SIGN IN REMINDER
Just a friendly reminder to please sign in when you get to the gym.
NUTRITION CHALLENGE POTLUCK
LAST DAY TO RSVP !! February 8 @ 7:45 PM
Healthy food can be tasty! Come join us for an informal potluck on Friday Bring your favorite dishes to share! Looking to hit at least 10 people on the RSVP list or else we’ll just reschedule.
If you’re coming, please RSVP here and if you are bringing a dish be sure to list it:
http://www.signupgenius.com/go/20F054DAEAE2FA75-20131
**Password:paleo**
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VALENTINE’S DAY THROW DOWN AND BRUNCH!
Not sure what team you’re on? **Throw Down Roster can be accessed- http://bit.ly/113eFIq
If you’re not on a team, please email EJ
RSVP if you’d like to attend Brunch, click this link – http://new.evite.com/l/MNWN6JRWI5
Be sure to RSVP by TODAY so we can get an accurate head count BRUNCH
RACES
-REEBOK SPARTAN RACE @ CITI FIELD, APRIL 13
http://blog.spartanrace.com/press-release-citi-field-to-host-reebok-spartan-race/
– MAYHEM IN THE MEADOWLANDS, APRIL 21
A few members are signing up. I know Cat and Jen G have signed up.
The entry fee gets you into the competition, a limited edition Mayhem in the Meadowlands t-shirt, a full tour of the stadium, including the Giants’ and Jets’ locker rooms, full access to the Family Day events, access to Vendor Village, and snacks and beverages all day long.
http://mayheminthemeadowlands.com/register/
190
245(3), 265(3), 275(3), 280(2) , 225(21)
60 pushups and 40 K2E
Thanks to Amylynne, Paige (Queen of Long Island), and Val for the push.
345-355-365-375-385(PR)
385 is up from my previous PR of 365 on October.
MetCon: 3 + 1 k2e
Decided to BS. Was an adult today due to nagging lat issues. Feel a lot better though.
BS: 185(3), 195(3), 205(3), 215(3; PR), 215 (F)
Form started to fall apart on 4. Need to keep the chest up! But progress…2013 will be the year of mobility and back strength!
Metcon: 4 + 15 PUs
Oly work
Snatch balance
53(5) – 73(3) – 83(2) – 93(1) – 103(1)
Clean & jerk
Working reps singles
123 – 133 – 138(pr) – 143(pr)
Wod
Strength wod
Snatch Deadlift
95(4) – 105(4) – 115(4) – 125(4) – 135(4) – 115(4)
My chest wasn’t up at 135 so dropped to 115 for last set
Metcon
3 rounds
A little volume on a Wednesday
Snatch balance: 5 sets at 45 lbs. 1 snatch balance and 2 overhead squats times 2 for 4 sets, 2 sets at 65 lbs.
Clean & Jerks singles: 95-115-135-155(hey who put that chin in my way)-155 (that is a previous 1 rep max)-165 (a big fat fail).
Snatch Deadlits: 5 sets of 4 at 135 lbs. The positions felt great.
Metcon: 4 rounds and 28 reps. Damn those hand release push ups fall off a cliff. I really worked hard on not turing this into a stupid crossfit kipping push up thing.
DL’s: 205-210-215-215-185 (tried going heavier on the 4th set, but form was going to shit, so I dialed it back. I have enough back issues, so I didn’t want to push it any further).
Metcon: 4 + 29
Deadlift
185-190-200-210-220. It’s amazing how much easier that is when my knees are in the right place and my head is not up my own ass.
Metcon: 2 rounds + 15.
315 (3), 335 (3), 355 (3), 375 (1) 355 (2), 355 (3)
PRs all around town
metcon: 3 + 8 pu
Shoulder’s shot from yesterday, K2E unbroken
Up the ladder all for 3: 315, 365, 405, 455, 475 we will need a bigger bar or 100lb plates soon.
No metcon for me just stretches.
Still rehabbing back:
3 @ 305# had plenty left in tank
Metcon: 3+25. Hollow form on pus went at end.
205-225-235-245(PR) but felt an interesting pop in my back on last rep. I think im ok but shut it down from there.
METCON- 3 + 10 knees2elbow
245(3) 265(3) 285(3) 295(3) 300(3)
I’m off about 75 – 100 lbs based on the numbers pre-surgery, but trying not to go crazy. 300 felt fine for not having DL’d in 8 months.
Metcon – 2 rnds + 5 pushups
Need to work on my shoulder in order to do either of these exercises.
hey, are there any metropolis teams set up for spartan race or mayhem in meadowlands? i’m going to sign up, and can start a team for the spartan race if there isn’t one already.
Deadlift
225(3)-230(3)-235(3)-245(3)-250(3)PR
met-3+24
I am thinking of doing the Mayhem in the Meadowlands event. If anyone is interested in making a team, I hope to do it Rx, maybe with another guy and a girl or 2 guys…?
DL
165 (3)- 170 (3)- 175(3)PR- 170(3)- 170(3)
Metcon- 3 rounds + 20 pushups
Welcome back to 6AM KPO…I’m disappointed we didn’t get to watch u chug a quart of milk and dribble it all over yourself. 6:30 has all the fun!
Jon B & I are looking for a 3rd for our Mayhem team
can we set up an email chain or google doc to determine who wants to participate in the meadowlands mayhem? sounds like we could bring a few teams in different levels.
Great working out with Paige this morning. I think I tend to push myself more when I am sharing a bar.
165-170-175-175-180
For the AMRAP decided to do 10-5 sets so I would be moving quicker through them instead of resting. 4 rds total and K2E were just knees up! Big 6am class
Great job this morning Val. You made it look easy
Guys/Gals,
Meadowland Mayhem Interest list
http://bit.ly/11pLvcn
Sweet shot of Mel on the OHS!
Ambrose putting up some big numbers
Low box squats, treble chains – 10×3@185
Sn grip daeds – 265(3)x5,285(1)305(1),325(1)
Reverse hyper, GHD accessory work
Paige normally I chug milk in my apartment with my shirt off. You are welcome to that WOD anytime.
4 mile loop in CP, NFT. Trying to get some running back into the mix. My body was not meant to do activities in the cold. That was an atrocious idea.
Is that sunshine I spy at 4:25pm?? Days are getting longer: could winter be fading into Spring? Bring on the sunshine
Yup, winter fading into spring, just in time for this weekend’s noreaster!
the short version:
Snatch balances – was at 50 working my way up when we switched
clean and jerks – worked up to 93(PR)
snatch deads 5×4 at 73lbs
Sat out of the metcon b/c of my ab situation.
145-150-155-160-165
back on the grind – didn’t blog Monday, so to catch up
Monday
Snatch 10×1 #102.5
Press 5(33-50-65) 3(65) 5(75)
Wt Pull up 5×3 #22.5
GHD Sit up/Wt Hip Ext #25
21-15-9
*shoulder discomfort which happened on Saturday at the comp. Same nagging pain
Wednesday
Clean & Push Jerk 10×3 #110
Back Squat 5(105-125-145) 3(175) 3(190)
Bulgarian Lunges 4×10 (1 pd/each arm)
Metcon – modified “Hammer” #95
5 rounds
5 power clean
10 front squat
5 jerks
10 pull ups
1 min break btw sets
Rnd 1 – 1:12
Rnd 2 – 1:18
Rnd 3 – 1:41 – downhill from here
Rnd 4 – 2:35 – getting tired
Rnd 5 – 2:41 – awful awful
130-135-145-150(pr)-150
Metcon: 2 rounds plus 20 push ups
DL: 133-143-153-158-163 (whoops, I said 168 for the whiteboard! mah bad)
I don’t think I’ve ever done more than 105 during a metcon, so I didn’t know what to shoot for. I think Allison was getting pretty annoyed!! haha, thanks for being patient with me. =) I’m very happy with the 163 PR! Now, I know what those weights all feel like for the various workouts.
Metcon: 2 rounds plus 2 pushups. That was harder than I thought it would be. Need to practice my pushups everyday!
Day off, just resting and stretching. Lower back still a bit tight from Friday’s poorly executed deadlifts anyway.
DL: 213-218-223-228 (PR)-233(F)
Only got 1 rep in on the last set but at least I found my new 3RM and 1RM
3+6
DL: 143 -153-163-168-168
First time finding my 3RM. Felt pretty good! Solid 5:30 class, lots of strong ladies and gents there!!
I think I got in maybe 2 rounds. My K2E still stink, got to work on my upper body strength!
Deadlifts: 345(3)-365(3)-385(3)-390(3)-395(3PR)-405(1 rep PR) One of my new year goals completed. DL 400+.
Metcon: 2 Rounds + 27 reps
DL:335-350-355-360-365
Metcon-3 Rounds plus 12 pushups
135-145-155-165-180 (PR).
Metcon
2 rounds+20 pushups+3 k2e
Flashbacks from sat on pushups. Really making sure to keep form.
185-195-205-215(PR)-220(PR)
*old PRx3 was 205
Awesome 6:30 class full of PRs and yelling. My two faves.
Metcon: exactly the same as golden push-up Goldlick
Sick today, blah focus, blah results.
DL: 315 – 325 (faiLOL) – 275 – 285 – 290 – 295
Metcon: 2 + 20.
225-245-255-265(pr)-285(f, x2, so 2 rep PR)
Next time, starting heavier earlier. My grip went first.
Metcon, 2+20
Sick pick Mel ! That’s an OHS
365, 385, 405, 425 435 lopsided p.r.
Thanks Dave
Metcon
4+ 20
nice pic!!
168-178-183(PR)-188(PR)-183
2 +4
first 10 push ups on toes, rest on knees
knees up
my shoulders are destroyed.
first off, well done Mel.. solid pic
335, 355, 375, 395 (PR), 405 (PR).. my old 1 rep is now my new 3 rep
sharing a bar with eroc makes you lift more weight.. proven fact
3 +11 strict strict metcon
Warmup: 135(10)185(5)225(3)
Wod: 235-240-245-250-255 PR
Couldn’t find a recent 3RM to compare to so just took the average of 5RM(230) and 1RM (285) and went for it
Metcon: 2+1 subbed back ext for k2e…abs still so sore from Saturday
WU: 83# 10x – 113# 6x – 143# 4x
WOD: 153-163-168-173-183 (PR)
183# was 1RM from 12/30
–
Subbed (due to shoulder pain)
AMRAP (6 min): 10 GHDs, 10 back extensions
3 rounds
SWOD:
103-123-128-133-138 (All PR since the most I’ve done is 103#)
WOD: 2 Rounds
PushUp’s are weak, but focused on Form…Did most of ‘Up’s’ from the knees.
Knees to Elbows are improved though!
Great pic, Mel! Looking good!
100-110-115-120-125(PR!!)
woot! may have been able to go up more, but i think my form would have totally fallen apart
2 rounds + 10 pushups
pushups, first ten from toes, rest from knees.
shoulders hurt a bit hanging from the bar, so did the K2E modification from the ground….
118-123-128-133-138
Heaviest I’ve done before was 118
Metcon: 2 rounds +17 pushups, all but first 10 or so on knees
205-205-205-225-225
Felt good on last set – going up next time
2+18…shoulders were smoked
215-220-205-205-205
Felt shitty. Rough day.
2 rounds +18 on the metcon.
Thanks everyone
OHS agree with me way better than DLs… With that said…
DLs: 133-138-143-133-133
Really don’t like this lift. Makes me nervous but gradually will keep going up in weight
Metcon: 2+7…. Over hand release push-ups after Saturday
245-265-275-280-285(2)
Warm-up 135(11)-165(8)-185(4)-215(3)
245-255-265-275-285 (2)
MetCon 2+25
225-245-275-295-315 all (3)
Metcon: 2 + 10
405,435,455,485,500x
fatigued. shut it down after 1st rep.
5×5 unweighted glute ham raises. havent done them in awhile. looked terrible/felt great.
sdl… not conventional.
felt great to be back yesterday!
DL 153, 163, 173, 183, 193
3 rounds 20HRpushups, 10 KTE(though those need work)
DL 118-128-133-138-138, attempted 143 on 4th set but failed and dropped weight back down
metcon 2 + 4 – pushups on knees and did k2e on the floor
215-235-245-250-255#
2x metcon