Monday 5/19/2014 CrossFit Workout of the day
Warm up
3 sets
200 meter run
Turkish get ups (3 per leg)
5 Squat Stretches
5 scorpion Stretches
10 Hang Cleans w empty BB
Strength/Skill
Front Squats
5-4-3-2-1-1-1
Build to a new 1 RM
Training
12 Min Ladder
1-2-3-4-5-6-7…….
Hang “Squat” Clean (135/95) (155/110)
Box Jumps (24/20)
200 Meter sprint in between rounds
Scale options:
Scale weight on HC
Sub HC w FS’s
Scale height on box
Step up on box
Scale distance on run
2014 05 18
Nothing says, “welcome back!” like some box jumps after a gluttonous weekend.
Front Squats:
255# that’s a PR!!!! Up from 225#
Metcon:
6 rounds rx
Getting up the stairs was a real bitch!!!
Missed you this morning Coach Q, hope everything is ok!
A big Thank You to Handstand Jay for opening up the shop and coaching. Great job!!!
255 on the FS – Also a PR !
7 Rounds on the Metcon – clock expired on the run; rx;
Might be a tough afternoon for the legs.
Thans Jay, James hope all is ok.
PR FS #105. 5 rounds plus 4 on Metcon. Whew!
metcon – 7 rounds at 55#… scaled way down b/c of weird back issue?
jay awesome job today coaching, lots of good tips! JAMES WHERE ARE YOU! give us a signal, we hope you’re ok!
195 # on FS, up from 155 in last few weeks. thanks eric for pushing me on those.
6 rounds on Metcon at 115#
150# on the front squat for a new 1rm. HUGE thanks to Jaime and Coach Jay for that push at the end! 6 full rounds and 7 hang cleans on the metcon @ 55#. Loving that my legs felt like jello after this.
massive FS PR @ 255# – big shout out to John, Damon and Justin for the ‘big boy’ motivation.
metcon: 6 rounds + 5 cleans RX
Handstand Jay ran the show like a wily veteran this morning
Front Squat PR @ 145#. Big PR’s all around!! Way to go 5:30am and pushing us through Jay!! Great job coaching!
Metcon – 7 full rounds at 85#.
FS @ 175# – new PR
6 rounds at 95#
Shout out to coach Blair for the keys to EVF (and waking up early for us)
First time night class!! Fun stuff.
PR of 155 for my front squat.
WOD- 7 rounds + 6 @85
night class also! did a lot of pedestrian-dodging at 6pm
FS PR at 205lb
WOD – 6 rounds rx
F. Squat PR at 235# — I think I could’ve done more, but ran out of time.
Metcon – 6 rounds plus 5 cleans RX
Brad and I did a full 6 Rounds at 115#. Didn’t have enough time to get through strength but realized I can definitely go higher than a 195# 1 Rm. I’ll give a go at open gym this weekend.
155 pr on the fs got to the round of 6 @ 95
135# pr FS
Finished Round 5 of metcon at 65#
Running and I do not get along. We are not on speaking terms. Add two flights of stairs to the mix and we are not on breathing terms.