WOD 4/1/14
8 Minutes of Shoulder/Hip/Back Mobility
A- WU- 500M Row @90% RPE
B- Squat- 15-18 Minutes To A Heavy Single; 1 -3 Minutes Rest Between Efforts
C- Press- 15-18 Minutes To A Heavy Single; 1 -3 Minutes Rest Between Efforts
D- DeadLift- 15-18 Minutes To A Heavy Single; 1 -3 Minutes Rest Between Efforts
Notes: With regard to all of the above: Ensure you warm up thoroughly/You should know approximately what your one rep maxes are and have a realistic goal for each lift; i.e., +5% from current 1RM/Start off with bigger jumps initially and smaller jumps as you get toward your working weights/Progressions should look something like this: approximately 5@50/60/70 + 2-3@75/80/85 + 1@90 or 95 + 1/1/1@+100%/ Ideally you take no more than 3 attempts at new 1RM/Manage your time wisely as we only have an hour to accommodate 3 Maximal Lifts, managing rest and recovery will be paramount to your success/I suggest shorter rest at the lighter percentages (warm up sets) and longer rest in between heavier sets (work sets).
HAHAHA April Fools
We are doing 7 Min AMRAP of Burpees!!!
Cruel.
I think we already did an amrap of burpees with 14.5 – we just threw some thrusters in there too. 🙂
Thats a great photo of your son and I. Moises is going to be a beast!
http://youtu.be/Gm3t8q3rYSw
LMAO!^^
Conjugate Class
1RM box squat: 45/95/115/135/155/167/175 (pr?)
weighted hip bridges: 3×5 (95/115/115)
dimmel DL: 3×20 @ 40% (120#)
GHD back extension: 3×8 (bw/14/14, ugly, probably should have stayed at bw) supersetted with 100 total banded GM
Stay tuned for soreness updates, feels like I am discovering my hamstrings for the first time.
CF Total:
235 + 105 + 295 = 635. Below my maxes, but ok for taking off most of 2014
Happy belated birthday to Gio aka Mr.G
four PR’s today:
500m row: 1:48
Oly squat: 225
Press: 105
Deadlift: 275
good day. i blame Tammy.
Thanks b 🙂
xoxox
Congratulations B.Wood 🙂
CFIT total 715- limited range of motion with my knee but no excuses, I pr’ed my press and matched my DL so I am happy.
Squat- 225
press- 155
DL- 335
Hey Cahill. I never get to see you
When are you gonna make one of my Saturday WODs 😉
Started the day off by finishing off yesterdays WOD
Incline Bench – Sets of 5 @ 65/75/85/85/85lbs
Knees to elbows 3/3/3/3/3/3
This afternoon :
Warm Up – 2 min row – 421 Meters
Hang Clean 3 @ 25k/25k/37k/43k/43k/43k
Split Jerk 3 @ 25k/25k/37k/43k/43k/43k
Hang Clean Pulls 5 @ 50k/50k/50k
Front Squat 5 @ 43k/43k/43k/43k/43k
4/1/14
A- WU- 10 Minutes of Barbell Work.
B- Snatch- WU- 5@20/3@40/50 + WS- 3@52=65/56=70/60=75/69=87/+2@68=85/+1@72=90/76=95/80=100% (match+no misses)
C- Clean & Jerk- WU- 3@60 + WS- 3@65/70/75/87/+2@85/+1@90/95/100KG=103% (+3KG PR+no misses 🙂
D- GH Curl- 5/5/5/5/5/5/5/5
Happy Belated Birthday Giovanni 🙂
Bench press @55% plus chains (162+52=214) 9*3 reps
Bench press mid grip 1*5 reps@255
DB floor press 3*8@75
Weighted pull ups 3*6@50/60/60
Pendlay row 3*10@115
Bench supported DB row 4*12@45/45/45/55
Band low pulls 3*15@black medium rogue band
Barbell side bends 100 each side
Incline reverse fly thumbs down 4*20@5/10/10/10
Squat- 200# PR (10#)
Press- 92# PR (only 2# but with this I’ll take it!)
DeadLift- 220# PR (10#)
Total- 512#
It’s time!! VOTE! VOTE! VOTE!!
http://www.lifeasrx.com/product/badness-3-3.html
Lots of Impressive performances today. PR City babyyyy!!! lol Nice job everyone.
A- WU- 500M Row: 1:46
B- Squat- 1 @ 135/185/225/265/285PR/305F
C- Press- 1 @ 85/115/125/135PR/145F
D- DeadLift- 1 @ 135/225/275/315/345/365/385PR
CF Total: 805
WOW I love my Team! Congrats to everyone who made it to the box today. Looks like everyone made gains either on one lift or all, some people were able to also PR Thierry entire CrossFit total.
Love it when a plan comes together Iz. Keep up the great work and always continue to encourage a fellow Athlete.
Cheers.
B- Squat- 45/75/105/125/135/145/155/165PR (10#PR)
C- Press- 15/35/45/55/65
D- DeadLift- 45/75/95/125/145/165/175/185/195PR/200PR (!5#PR)
Lots of fun working with Nadine and Janessa today!
Congrats to Pat with those amazing numbers.
CF Totals:
HBBSQ 1rep – 45/135/165/185/205/225/245(pr)/255(pr)
Press 1rep – 45/75/95/115/125/135(f)
Deadlift 1rep – 135/225/275/315/345(pr)/365(f)
255+125+345=725
better late then never.
Squat: 275PR
Press: 115 PR
DL: 365 PR
CF Total: 755