We are open on Thanksgiving morning at 10AM for Charlottesville’s first annual turkey purger. Please be prompt. Join us for a free team workout with or without your own team!
Wednesday Schedule: Morning/Lunch Normal. Afternoon 5:30PM ONLY.
Strength
Backsquat 3-3-3
WOD
5 Rounds of
- 10 Ring Dips
- 5 Squat Cleans (155/111)
- 20 Wallballs
13:47 (rd with feet on box, sc 45#, wb 10#)
BS: 155,155,177
15:41, red band ring dips, 111# squat clean, 20# med. ball for rounds 1+2, 14# for the last 3
BS: 35, 57, 62
12:14 (toe rd, sc 15#, wb 6#x10)
BS: 155
WOD: 15:17 (89# SC, 20# rd 1, 14# after)
BS: 182, 204, 226 (1)
13:59 #115
BS: 221, 243, 265
WOD: 12:03 RX
Back Squats: 133, 155, 165
12:57 with red band dips and 77# power cleans
BS: 111#
WOD: 13:39 (red band dips, 55#SC, 10#wb)
BS: 165#
WOD: 14:37 (red band dips on last three sets, 89# SC, 14#WB)
BS: 3×89#
WOD: 14:51 (1/2 rd w/feet, 1/2 bd, SC 45#, WB 12#)
BS: 89#
WOD: 12:59 (box dips, 67# power cleans, 10# wb)
Me and a bunch of British boys at Crossfit Central London…
so I had the choice of heavy day or Cindy. I chose heavy.
1-1-1-1-1 of BS, DL, BP, SP, PC (we got 10 minutes to warm up — during which I got a new PR of 10 [kipping] pull-ups in a row! — and then 10 minutes to complete each lift. So I only did 4 singles due to the time limit)
By the way, since this is London, all the following weights are in kilograms
BS: 80, 90, 94 (pr), 98 (big ol’ pr)
DL: 90, 100, 104, 108 (then back wasn’t staying tight so didn’t try for my old 1-rep… which would only be 110 or so)
BP: 45, 50, 55, 60 (fail), 57 (fail… but probably should have had it)
SP: 37, 40, 42, 44 (fail, and didn’t think to do 43)
PC: 50, 55, 60 (like butter), 62 (multiple mental fails even though I’ve gotten this weight before. 🙁 )
for the conversion challenged (which is, by the way, the reason I got my BS PR I believe) here are the best numbers I put up today… though I think I’m happier about the PUs (done without any chalk at all, too! AND I had to jump to reach the bar. I feel like such a big girl now)
BS: 215.6#
DL: 237.6#
BP: 121#
SP: 92.4#
PC: 132#
BS: 221, 243, 265
WOD: 11:50, 133# squat cleans
BS: 155#
WOD: 12:29, box dips, squat clean @ 57#, 10# wall ball
Funny how the first round seems so light and then…WHAM!
BS: 116# – not great, my legs are still smoked from yesterday
WOD: 12:4something – ring dips w/legs on box, 67#, 10# wall ball
Oh wall balls, why must you mock me?!??
BS: 177, 199, 199
WOD 12:46 Rx
BS 111# x 3
WOD 12:34 (box dips w/2 boxes, power cleans @57#, 12# WB)
first time with 12# WB… happy fun times
What a handsome little CrossFit baby !
bs- 133
WOD- 12:45 rd with feet up on box, 67# power clean, 10# wall ball