Class will be some good solid work today! Have fun and get after it.
Extra work:
EMOM21:
Mins 1-6: 3 Strict Press @ 65, 65, 70, 70, 75, 75%
Mins 7-14: 2 Push Press @ 65, 65, 70, 70, 75, 75, 80, 80%
Mins 15-21: 1 Split (or push) Jerk @ 65, 70, 75, 80, 85, 90, 95%
Rest 2mins and go for a PR if you have it in you!
Always remember what the best are doing: http://www.youtube.com/watch?v=y50JVgMEgxo&t=24m10s
I am currently in NYC for a conference, so I will miss out on this fun looking work!
ReplyDeleteBack at it Thursday.
Ca$h - I trust you'll keep #bcod at its highest quality standards whilst I'm gone.
A few fun facts about NYC if you fancy:
1. A one year hot dog stand permit in Central Park costs $289,000
2. The city of New York will gladly pay the cost of a one way plane ticket for a homeless person, provided they have a place to stay at their destination.
3. It requires roughly 75,000 trees to print the Sunday edition of the New York Times.
I cant say we held the highest standard. Without you its just a regular Class O the Day
DeleteDid the pause FS (only 7 sets, that got real awful), then Nasty Girls 9:24 - PR - then the 50 strict HSPU in sets of 10-10-10-10-6-6 with hollow rocks between each set.
DeleteChapter 16: The Microscope
ReplyDelete"The microscope is all about execution, and to execute with excellence you must take zoom-focused actions. Zoom-Focus means that you are not just working hard, but working hard on the right things. it means you must identify the key "little ordinary things" that are fundamental to your success, and then you must focus on them, practice them, and strive to execute them to perfection."
Proud of all of you.
1. Tuesday July 15, 2014 = 10:29
ReplyDeleteWednesday July 29, 2015 = 11:24
Felt good with how I approached the workout and how I did. But then I checked my past results.
:(
2. 3:52/3:40/3:36
No extra work because I push pressed on Monday and yesterdays workout was Jeff style shoulder bullied programming.
I just want you guys to know that I believe in personal accountability. I havent put in the work to get better this year and it shows in my workouts and fitness level. I will try my best to get better. But, I am not trying to get so good that I have to come out of retirement either... All I am trying to say is that I want to continue to post on the blog, call Jeff out when he bullys us, and show up at 5:30am and we will see what happens with my fitness level. I am proud of everyone!
Deletehttps://www.youtube.com/watch?v=BSNQ3F0DWPE
DeleteWould you believe me if I told you there was a day, when Cash was single, lean and hungry. He got after skulls, did EMOM back squats at 350+ for 20 minutes and dominated all things barbell and rowing. He was the best of John Sansbury in a 6ft3 220lb frame...These days retired Cash is in bed by 6:15p, frequents wine bars in cardigans at the request of his social liaison (dictator). He is bound down to no less than 30 weddings a year, and enjoys being in his recliner by no later than 11am for Game Day - with goals of not getting up the entire Saturday (or Sunday for that matter). Retired Cash, soon to be married Cash, is happy beyond measures of PRs and 6 pack abs...instead aiming for "Best Dad-Bod 2016" and the "Great White Buffalo" (soon to come). I am proud of this Cash, he is a sustainable Cash, one that fulfills my life and those around him at the #BCOD. I will never stop bullying this Cash.
Delete^^Just working on the inevitable 30 for 30 "Straight Cash Homie" (working title)
DeleteAmen
DeleteJust proud to be mentioned in the same breath as Ca$h.
DeleteThis is everything.
DeleteI agreed with the author of this article and thought I would share.
ReplyDeletehttps://breakingmuscle.com/functional-fitness/survival-of-the-survivors-the-crossfit-hunger-games#
Another #hot #take on the games
Deletehttp://theoutlawway.com/2015/07/28/150729-2/
Agree that Peg Board was a good test - just a bad look for your final event trying to highlight your "fittest" person while she stood there.
Preciate the sharing. I had not seen these articles. I can see both sides.
DeleteDidn't get to training yesterday with meetings and work (dumb). I should have cowboy up and went to 630 but I was weak. Hit the noon class today. Muscle ups felt better after working on transition and kip work prior. I definitely need to continue to do that. Muscle ups were really the speed bump for me in the workout. Hit 3 to start then did singles or doubles until 7. Hang cleans felt good. No extra work for me. Hit some shoulder care and mobility afterword with Chris and had to get going. Looking forward to 930 class tomorrow!
ReplyDeleteStep aside #cardioclark…
ReplyDeleteStarted with yesterday's extra…. solo…. first 2 rounds of ring dips unbroken, another 2 rounds at 4/3 (started feeling some discomfort so backed off and did parallette pushups with same 3 up 3 down concept) - all glute ham raises complete too!
10 rounds of 15 cal/sled push was a bone crusher that tested my resolve, will, want, desire.. which is a good thing.
Class: Stamos and I locked horns and he.. wait for it… I said.. wait for it… GOT - ME! I went unbroken but muscle ups felt a little unstable. Almost did a Will on the 3rd MU of the 2nd round (go through and hard bail on an arm but was able to stable it up and continue through.. most wouldn't of ;)..
3 x 800's - I had zero gas left in the tank probably like 3:30/3:45/4:00… bad. #cardiochris
Wouldn't have
DeleteWhat a Wednesday! Day 2 of "taking it easy" on my shoulders meant no muscle ups for me today. Which was really disappointing as I would have really liked to have been able to give this workout a try! Instead of muscle ups I did 7 parallette push-up/dips. I finished in 8:36.
ReplyDeleteThen came the running. Eek. The dumpsters brought their A-game today and helped motivate me to pick up my pace for that stretch of the run. Each 800 took me about 4:15ish give or take... All I know is that speed demon Randy lapped me at least once sooo that's fun. Definitely not pretty but I survived! Trying not to feel salty about the fact that the 530p class that I USUALLY go to got rained out and rowed instead, because I know that running is exactly the thing I need to work on :/
Instead of the presses I did the hatch backsquats:
5@170
5@185
5@200
5@210
The last set was only 80% but felt a ton heavier than that after running and airsquats. Great hump day overall. Proud of everyone!
Hahaha dumpster A-game.
DeleteExtra - Before class:
ReplyDeleteStrict Press 3!!! (KENZ) - (130, 145, 150) x2 each
Push Press 2!!! (KENZ) - (195, 215, 225, 235) x 2 each
Split Jerk - 1 @ 225, 225, 245, 255, 260, 270, 275, 280 (F) - class started
Class -- "Nasty Girls" - 5.40 PR by 32 seconds - starting to feel really good in some metcons
Running - 2.56, 2:59, 3:01
Nice work!!
DeleteClass
ReplyDeleteHad a good view of the stamos sansbury showdown.
8:07 a good pr I think. Went unbroken first two sets of mu and cleans. Forearms felt smoked 3rd round 4/3 on mu and 5/3/2 on cleans.
Running stayed drafting on chris all 3 rounds. Last round of a Indian run was a butt kicker but forced a faster time 3:35-40 range each round
Proud of you #CardioChris, I should probably step my game up so I can retain my #CardioClark nickname.
ReplyDeleteClass was good today, did 7 muscle up attempts each round. I hit the time cap but I was 11/15 muscle ups which I felt really good about, might be a overall PR for me to be honest (even pre shoulder injury).
Running I felt good and was able to keep each round the same or better times. Hit a 3:17/3:17/3:14 for the three.
Did the extra work and unfortunately fell into the same trap Kenz did, and did singles for everything, although it was good to work the STO's and that strength so I felt like it was still good.
1% better every day leads to 730% over two years....scary thought. #Accomplished.
Delete