Monday 7/21/2014 CrossFit Workout of the day
Warm up
Hip stretches w Bands
3 Round of “STRICT CINDY”
5 Strict PU/10 Ring pull ups
10 Push ups
15 Air Squats
Strength/Skill
Back squats w tempo
42×1
5-5-5-5-5
60%
70%
75%
80% across last 2 sets
% are based off your 5 RM
Training
Bench Mark
“AIR FORCE”
For time
15 Min Time Cap
20 thrusters (95/65)
20 sumo deadlift high pulls (95/65)
20 push jerks (95/65)
20 overhead squats (95/65)
20 front squats (95/65)
-4 burpees on the minute every minute beginning at 0:00-
Scale options
Scale weight
Scale #of reps
Sub BB for KB’s
2014 07 20
Strength:
Last 2 set of 5 @205#
Airforce:
13:52 @ 95#(not 100% i couldnt funtion)
switched to backsquats after 3 OHS
2 favorite parts of the day:
1. The Jeff Dussich crawl to the rig after crushing this WOD right in front of me
2. Melissa thinking it was an AMRAP and staring again… HOW IS THAT POSSIBLE?!?!?
Great job 530AM
direction confusion. mostly embarrassing
Strength: got up to 90# on 4th set of 5 (no time for 5th set)
Airforce: i THINKKK 11:59 at 60# with backsquats sub for OH…
The time was somewhere in between me physically wanting to launch the barbell and Jay yelling at me to get my FS done before the burpee signal went off (thanks Jay, it worked :))
killledd it 5:30 class! anybody else want there bed?
Strength: 125#
Air Force: 13:56 @ 65#
Killer Monday workout. See you next Monday (kidding)
Strength: Last 5 at 175#
Airforce: 9:43 @ 95# attempted 1 OHS completed 0 OHS – subbed OHS for back squats
Airforce reverts Jeff back to his early childhood years, last time was a slither to the wall this time a desperate crawl to the rig, its as tho he needs to get away from the bar.
Would not have wanted to start my week any other way.. Great work 530!!
i saw the epic Jeff crawl. it was.. well, epic
I stand corrected, if Mel and Jeff finished in the 9-10 min range i must have finished in 10-11 minute range
Mel scares me sometimes. How she was ready to go again proves again I must “randomly” start testing for PED’s.
awesome job AMers!
uh oh….
12:50 @ 85lbs. Did 2 OHS, then back squats for the rest. could barely walk home after this wod.
GUYS! I was NOT ready to go again. I really wasn’t. I’m just dumb and didn’t look carefully at the “directions.”
I don’t know what my time was exactly since I thought it was an AMRAP. But I did RX… i think it was somewhere between 9:30 and 10 minutes..
For strength I got to 110 for the last set? We only did 4 rounds though. AWESOME job everyone. great way to start Monday!!
Got to 105# for squats
DNF the WOD ….had 9 front squats to go at 55#.
Strength: 185# for last set. Progress.
Airforce: 9:35 @ 85# RX movements (old Jeff did 9:58 @ 95# RX so I’m calling it a win)
To be clear, last time I was crawling away because I had the primal urge to seek shelter. Like animals going to higher ground when they sense bad weather.
Today I simply collapsed and was afraid John was going to drop the bar on my face, so I used the rig for protection.
Great work 5:30, and really great work by the fresh meat. This is one heck of a baptism.
Strength: #205
Met Con: 14:54 @ #95, subbed BS for OHS
I hate chippers they expose me.
Whatever smoothie Mel drinks, that’s the one that I want after my workouts from now on.
Great job 6:30, and great coaching as always James!
Lift up to 165 by final set. 2 secs at the bottom is a game changer
Airforce: 12:47 rx’d. Got through the thrusters unbroken in minute one, SDL and PP by 5 minute mark, then the wheels came off. OHS took me four minutes to complete, and FSQ not much better. They all look so easy on the white board, think I’d know by now!
Dan
All girls noon class on WestSide was a blast today! #ladieswholiftforlunch
Final two sets at 105# for backsquats
Air Force finish at 8.37 (scaled OHS to Backsquats… Silly hypermobility.)
Legs and Lungs on Fire.
Subbed squats w/ 3-position cleans in order to follow “The Q Program” tomorrow night
AIRFORCE: 9:39 RX – killer workout
Awesome job #ladieswholiftforlunch. I had to scale Air Force back to 10 reps (except for SDHP’s) 8:04 @45. Killer workout. Loved it.
85# for thrusters, sdhp and push jerk. Way too light. Got through that in under 3min. OHS is where it broke down. Started at 85 but had to drop to 75. Back started to tighten up. After 10 FS, back gave up. DNF.