Those box squats are scary… I slacked, only made it to 250 today. And damn those double unders. I need to pick up the slack on them, they’re hurting my time.
Box Squat: 3 @ 135 / 3 @ 145 / 3 @ 160. Given I’ve never done these before, my %’s were closer to 60%/70%/80%. Also nice to lift with Chris V – the guy gets it done!
For Time: 100 Double Unders / 100 Air Squats / 50 Power Cleans @ 75 lbs – 16:05. This is probably one of the most fulfilling workouts i’ve done in awhile, I finally was able to complete the prescribed number of double unders w/in the recommended time (6mins).
Cahill, you were missed – I expect you to do 100 burpees today as punishment..
2 rds 500M row- 2:03, 2:04
Box squats- 3@115, 3@135, 2@155 and failed on #3-it got HEAVY and I leaned too far forward, thanks to Coach Dan for rescuing me from the bar!
100 DU/100 air squats/50 power cleans(65lbs)- 10:53
Great class, always love getting to wod with the noon crew 🙂
Side note, I just ordered almond and coconut flour online for much cheaper than in the stores- $6.99 for 1lb of finely ground blanched vs $10 or $11 for the Bob’s red mill stuff which can be too coarse for baking anyway. They also have a huge variety of flours including chestnut which is extremely hard to find but I’ve seen some really interesting recipes that use it. If you can get past the fact that the website is called nuts.com, I recommend trying it…
Metcon 8:55
Felt great on DU today. 4×25 unbroken. Really surprised myself. 100 in 1:23. Yay.
Paleo is going well. Really minimal point loss so far. Going on vacation next week. Gonna do my best but not gonna stay strict. Down 5 lbs so far. Feeling lean and full of energy.
Off to park city!
2 Rounds of: 500M Row= RD1-1:42.4/RD2-1:47.8
Box Squat- WU-3@45/135 WS-3@210/240/270
Fot Time: 100 Double Unders/100 Air Squats/50 Power Cleans@95lbs= 6:28
Jeff, great picture of you and Rob O 🙂
Coach Iz told me to keep these at 60%, 70%, and 80% instead of the Rx. These are actually more like 65%, 75%, and 85%. Felt good.
For time: 6 min Versa Climber / 100 air squats / 50 power cleans
=> 14:12
I had the bar on the power cleans at 45#. I did the versa climber instead of double-unders for the obvious reason. I dare anyone to do 6 min on the versa climber and then attempt 100 air squats. It burns! Thanks to Cory for the reminder to shake it out! 🙂
I loved this WOD. Thanks to Tammy and Iz both for the encouragement and creativity!
Jane and Marina, it was fun to share the bar with you both!
damn looks like a good one today . had to be a late cancle but wilkl try and make it tonight,… Friday the 13th soo scary
Those box squats are scary… I slacked, only made it to 250 today. And damn those double unders. I need to pick up the slack on them, they’re hurting my time.
2 Rounds of 500M Row – 1:53, 1:50
Box Squat: 3 @ 135 / 3 @ 145 / 3 @ 160. Given I’ve never done these before, my %’s were closer to 60%/70%/80%. Also nice to lift with Chris V – the guy gets it done!
For Time: 100 Double Unders / 100 Air Squats / 50 Power Cleans @ 75 lbs – 16:05. This is probably one of the most fulfilling workouts i’ve done in awhile, I finally was able to complete the prescribed number of double unders w/in the recommended time (6mins).
Cahill, you were missed – I expect you to do 100 burpees today as punishment..
I am at my desk now, just did 50 and sweating through my shiirt. People are looking at me funny and I don’t care.
2 rds 500M row- 2:03, 2:04
Box squats- 3@115, 3@135, 2@155 and failed on #3-it got HEAVY and I leaned too far forward, thanks to Coach Dan for rescuing me from the bar!
100 DU/100 air squats/50 power cleans(65lbs)- 10:53
Great class, always love getting to wod with the noon crew 🙂
Side note, I just ordered almond and coconut flour online for much cheaper than in the stores- $6.99 for 1lb of finely ground blanched vs $10 or $11 for the Bob’s red mill stuff which can be too coarse for baking anyway. They also have a huge variety of flours including chestnut which is extremely hard to find but I’ve seen some really interesting recipes that use it. If you can get past the fact that the website is called nuts.com, I recommend trying it…
Ha! Nuts.com
Awesome! I love hearing about new places to buy these things! Thanks!
Great job on the metcon!
lol! thank you
Fun. Great noon class today! Big turnout.
I did my regular strength stuff:
Back Squat 5×3@235
Bench Press 5×3@150
Power Clean 5×3@145
Then I did the metcon, as rx’d
7:46
Decently happy with that, first metcon in a month. Really trying to let my shoulder/arm heal properly. Today’s was pain-free. 🙂
Coach Dan
Good nooner today
500m row 1:45pr / 1:58
Gotta improve endurance.
Box squat
185/215/240Fail I stopped there.
Metcon 8:55
Felt great on DU today. 4×25 unbroken. Really surprised myself. 100 in 1:23. Yay.
Paleo is going well. Really minimal point loss so far. Going on vacation next week. Gonna do my best but not gonna stay strict. Down 5 lbs so far. Feeling lean and full of energy.
Off to park city!
Rory – great job on the doubles!
Got my bloodwork back. One might say this is elite.
Total Cholesterol: 160
HDL: 66
LDL: 89
Triglycerides: 27
VLDL: 5
Chol/HDL ratio: 2.42
Pretty happy with this!
PR?
Definitely! 🙂
I guess there’s something to this whole paleo-shtick after all. Who knew?
Great numbers Coach! 😀
Wish I could come in today… I would soo kill this one. (;
2 Rounds of: 500M Row= RD1-1:42.4/RD2-1:47.8
Box Squat- WU-3@45/135 WS-3@210/240/270
Fot Time: 100 Double Unders/100 Air Squats/50 Power Cleans@95lbs= 6:28
Jeff, great picture of you and Rob O 🙂
2 RDS: 500m row = 2:03; 2:07
Box Squat = 95/105/115
100DU/100 air squats/50 power clean @65lbs = 11:07
2 x 500m Row – 1:43 / 1:48
Box Squat – 3 @ 205 / 235 / 265
Metcon Rx – 6:48 (Double Unders & Air Squats Unbroken)
3rds – 2 Snatch & 2 OHS @ 95 lbs
2rds – 2 Snatch & 2 OHS @ 100 lbs
3rds – 2 Scarecrow & 2 Hang Clean @ 145 lbs
2rds – 2 Scarecrow & 2 Hang Clean @ 155 lbs
2rds – 5 Back Squat with 3 sec hold in the pocket @ 175 lbs
4rds – 5 Back Squat with 3 sec hold in the pocket @ 185 lbs
2 rnds 500m row => 2:09 (PR!) / 2:16
Box Squats: (WU 3×45) 3×85, 3×95, 3×105
Coach Iz told me to keep these at 60%, 70%, and 80% instead of the Rx. These are actually more like 65%, 75%, and 85%. Felt good.
For time: 6 min Versa Climber / 100 air squats / 50 power cleans
=> 14:12
I had the bar on the power cleans at 45#. I did the versa climber instead of double-unders for the obvious reason. I dare anyone to do 6 min on the versa climber and then attempt 100 air squats. It burns! Thanks to Cory for the reminder to shake it out! 🙂
I loved this WOD. Thanks to Tammy and Iz both for the encouragement and creativity!
Jane and Marina, it was fun to share the bar with you both!
(27 weeks + 3 days)
you and the mini owned those box squats 😉
I thank my mini. 😉