Hopefully everyone feels well rested from a soft Thursday-Monday. We will be continuing forward with our new cycle beginning today.
Extra work:
1) Partner Work:
Find an opposite Sex Partner (can be same sex if necessary) - Put 60% of your 1RM on a bar.
EMOM8 - 5 Synchro Overhead Squats. Must be below parallel together and lockout together. Have someone judge you preferably.
2) Mental Benchmark:
100 Burpee Box Jumps (20") for time. Have a good counting system.
FS - Not #Chuckstrong
ReplyDeleteWod
A) 7/6/5/5/5/5/5
B) 10+ each round
Extra work
1. Done with K$ and TKB - #3some @ 155#
2. 12:19
What a great day.
CA$H is back!! #firstpost
DeleteThe first post has always been yours. Forever and always. No one else can measure up.
It felt good to be #FirstPost this morning! I have not stopped sweating all day. The shower never takes.
DeleteLove when you and Kara do extra work #MeanAndLeanForTheBigDay
DeleteCA$H is getting married? Hmmm...my invite must have gotten lost in the mail...
DeleteI did not fully participate in today's workouts....will get my FS in tomorrow!
ReplyDeleteDid some wodapalooza workouts.
Did my burpee box jumps at work....best option was a 23" box......14:05.....tiring!
Class front squats were brutal. Hit all my reps at 275 though. WOD was what it was. A kick in the ass but great opportunity to work on t2b.
ReplyDeleteStarfox talked me into doing some snatch work with him and I happily accepted. Felt really good with those.
Extra work just completed this afternoon at work. 9:37 on the burpee box jumps and hit all OH squats at 160, however, it was done solo:/
Great job everyone! Keep getting after it
Tough day today, but what a great 530a crew.
ReplyDeleteFS sets at 175, 195, then 210 for the rest. That second rep though.
Tabata Squared was very taxing - tried to keep the reps the same each round but could not. T2B ranged from 8-12 and KB push press was 9-11 reps each round.
Thank God for Ka$ha joining in the extra work. OHS were much much tougher than anticipated. Started at 130#, ended at 125#
100 BBJs was So. Fun. 9:40.
Hit the 100 burpees to start off with Jade.
ReplyDelete8:10
Class
FS- hit 275. Only my 70% but still dont want to oush the groin yet. These felt good
Tabata- hit all 8's for everything on every rd until the last set of PP, hit 7
Skipped OHS
Conditioning on my own
ReplyDelete-50-40-30-20-10-10-20-30-40-50 - AD to ROW
- 100 bbj's - 9:40ish… took about a 30 second break after 60 to take in the moment.
-30-25-20-15-10-10-15-20-25-30 of the same thing up above but with John. - thanks man.
Welcome back day.
Welcome back Chrissie!!!!
DeleteI can hear your gains drifting away as I read this cardio filled post. 203lbs meow?
Deletehttps://m.youtube.com/watch?v=NZkKsGtrW88
1. Did synchro OHS with Jeff before class @ 110# -- squat snatches felt pretty good in beginning rounds! Wrists give me issues with several reps of OHS for some reason.
ReplyDelete2. Class - front squats were a hot mess for me today, lots of peeing and failing at 205# but I'll live to see another day. WOD - more taxing than I thought! Ranged from 7-10 T2B and 6-12 PP (haha - tried to stay with Jeffray..... Fail!)
3. 100 BBJs - 8:48
I wish I could've seen you two squatting together---as one. Now that's TRUE LOVE.
DeleteStarted with OHS with Maria - Marital bonding session. Both dealing with wrist issues -- we did squat snatches with 2 no reps total (on those). Did 135 for the first two sets then 155 - Great warm-up, good communication.
ReplyDeleteClass -- FS @ 300 - Felt good, tough but not hard. Ended with two pause squats to see if I #StillGotIT
Tabata:
T2B - 11, 11, 11, 11, 12, 10, 10, 8 = 84
STO - 8, 8, 8, 8, 8, 8, 7, 6 = 54
Burpee Box Jump - I will take the championship today: 8:06, thanks guys.
Splits:
25 @ 2.10 (switched to box facing at this point, much faster)
50 @ 4.01
75 @ 6:06
100 @ 8:06 - Sprinted last 12
Someone has to set the time to beat....
DeleteKicked the day off with some OHS as a threesome with Clark and Omar. Wanted to do these at 110 but was struggling mentally with the snatch so stuck to 105. Those were really taxing on the wrists!
ReplyDeleteThen did class and FS with Ria. All sets at 205, all makes although some were quite the struggle fest.
Workout wasn't pretty either. Started out doing 5s on t2b and 6 on PP, but after the first sets was doing 4-5 on t2b and 3-4 on PP :/
Wrapped up the day with 100 burpees with J.Sans and Jeff. Finished in 10:35. What a way to start the week!
Proud of your FS!!!
DeleteRight back at you... Pee pants and all :)
DeleteNo CrossFit liberty session today-was at a drug awareness presentation by the Delaware DRUG guy (some cop). Apparently heroin is bad for you, marijuana is a "gate-way" drug, new drugs not banned by the gov't yet are constantly being created (like "Cloud 9") and being smoked with E Cigarettes, and by the time you figure out your kid is doing drugs-they've actually been experimenting for 2 years already most likely. Moral of the story? A lot of people do drugs and they are bad for you-really fucks you up.
ReplyDeleteCLASS
F SQT-300x2 (sets) 315x2 330x6
T2B 10/10/10/10/10/6/7/6=69 (grip failure)
P PRESS 10 for all=80 TOTAL=149 (which means I beat Jeff)
OH SQT w/ Chelsea @165 tough
Burpee Box Jump 9:07. Yikes. Like burpees, don't like box jumps.
FS: 205 all makes. All of those felt pretty good, surprisingly!
ReplyDeleteWorkout: put a different spin on the two movements... Lat pull downs and push-ups
(WINGS will be mine one day!!!)
Extra: didn't OHS because I had to jet BUT did those bbj's.... Some how have to work on being faster.... Finished them in 11:18.... I wasn't too tired to move.... I just can't figure out how to move quickly!
Thanks to all for the wonderful cheers!