BRING IN YOUR PALEO KIT $$$!
Beginner:
PCl x2x10 (medium); OHS x5x5 (light) (yes, that’s 10 sets of 2 reps for the cleans)
Intermediate:
Power Clean (heavy single); OHS (heavy single)
Alternate WOD (No Coaching):
6×500 Meter Sprints on Rower w/4 Minutes of Rest Between Rounds
Record each split.
Last day of strict Oly Lifting Wednesdays. GET SOME.
Anybody still interested in kickball? We have barely enough ppl for the team, and Gretchen+Elizabeth are missing the first week. We had a couple of random people added to the team, but even with them we only have 11 total. Games are on Sundays starting between noon and 2, and the season goes until 9/12.
When does the season start… I was debating playing this session but sounds like fun. Although I may be in Maryland a few weekends.
Also, what is the team name?
i dont think there is a name yet
so i vote for…
Boo Blasters
Team name was going to be something related to snatches and jerking IIRC (I’m not the creative force), but for now it’s Crossfit Charlottesville. Season starts Sunday.
I won’;t be here Sunday myself, I don’t think.
PCl: 89# OHS: 99#
PC: 43#
OHS: 37#
PC: 121# (PR by 5# — Jon, thanks for getting me through that! Or maybe it was the super cool gloves you let me wear)
OHS: 104# (PR by #15, actually not *too* difficult. The limiting factor here is going to be getting the bar into that overhead position…)
I *heart* rowing –
Times: 1:45, 1:50, 1:56, 2:00, 1:57, 1:54
PC: 121#
OHS: Stretching, including some great PNF stretching. Thanks Forney.
PC: 221#
OHS: 155# (Semi-trainwrecking at bottom of squat)
I really need to get some Oly lifting shoes…
PCs lots and lots at 67#s.
PC – 99# don’t really get how I did 25 at 10# less yesterday but whatevs.
OHS – 89#
175, 160
PC: 193, OH: 143
Rowing…
2:18, 2:19, 2:21, 2:23, 2:22, 2:19
PC: 133
OHS: 121
PC: 104#
OHS: 77#
Dang! Wish I would have known about the rowing option. But I’ve got to work on getting over my O-lifting intimidation. I will not smash my face, I will not smash my face, I will not smash my face.
PC:111#
OHS:111#
rowing (I misremembered the workout and only did 3 minutes rest between each 500):
2:02, 2:03, 2:04, 2:04, 2:02, 2:03
1RM PC: Started at 40KG working up to 80KG
HPC: 10(?)x3
HPC: 10(?)x3 60KG
PC: 155 (PR 12#)
OHS: 82
PC should really read muscle clean though…gotta work on rebending my knees
Clean: 265
this is the same weight I did from the hang position a few weeks back. when i went heavier i was either unable to get the weight high enough or fell forward on the catch. perhaps some more clean high pulls are in order.
no OHS due to shoulder impingement.
1 rep PC: 155#
1 rep OHS: 143