Strength
Backsquat 5-5-5-5-5
WOD
Set the clock to 6 minute countdown. Score is total number of wall balls.
- Row 500 Meters
- 30 Ring Dips
- Max Rep Wall Balls (20 / 14)
Mobility
4 Minutes of Shoulder Sink Stretch [vid]
Charlottesville's most experienced functional fitness and weightlifting center.
For the BS is there a percentage of our 1 rep max we should be aiming for? Also, should the weight be the same for all sets or should we go up each set?
have to make this more complicated. how many minutes between sets?
Being that this is the begninning of the cycle, going with a comfortable, moderate weight is just fine. You have six weeks to make it heavy.
But, if you would like to approximate it with previous 1RMs:
http://www.elitefts.com/documents/prilepins_chart.htm
3×5 = three sets of five reps at a sustained weight (ex. 250, 250, 250)
5-5-5 = three sets of five reps attempting to increase the weight with each set (ex. 245-250-260)
start at 60 to 70% of your 1 rep max if it’s established. try to work at the same weight, but if it’s too easy move up.
BS: 111, 121×3, 133
WOD: 52 WBs (Toe Ring Dips)
BS: 155# still have a tiny knee dip I need to look out for 🙁
WOD: 52 35# db swings after the row and 30 (gimpy) push ups
RANDOM NOTE: has anyone been to the pub trivia night at Rapture? Is it any good? Any interest in doing trivia on Thursday?
Joe and I have gone a few times. The trivia is fun, but the atmosphere at Rapture is not great. They do the same trivia on Saturdays at Baja Bean on the Corner. That one’s usually more fun, but both are good.
Why do we almost never do the “Girls” anymore?
We did three last month which is about normal for our programming.
http://crossfitcharlottesville.com/2011/01/24/tuesday-workout-elizabeth/
http://crossfitcharlottesville.com/2011/01/12/thursday-workout-cindy-3/
http://crossfitcharlottesville.com/2011/01/05/thursday-workout-jackie/
Found out tonight Russell is not even going to be here for this one. I think we should have a Russell only girls WOD in the near future. We can all cheer him on.
BS: 177, 187×3, 199
WOD: 55 wall balls
155×5, could have been a bit deeper.
did 12 wallballs @ 10lbs, (used red band), something funky happened to my knee 15 secs before end of wod and had to throw in the towel. *le sigh*
BS @99#
WOD: 19 legit wallballs rx (red band ring dips)
265, last set at 275 (should try at least three sets at this weight during week 3)
57 wallballs
BS: 133×2, 143, 155×2
WOD: 18 wallballs. Working on making the ring dips as close to rx as possible = not a lot of time for wallballs. 10 rx dips, 15 one loop of the red band, 5 full red band.
Dave wanted to make sure everyone was aware of my poor wallball technique. Thus a sad face next to my name on the whiteboard. Very inspiring.
This was meant in the nicest possible way. The new wall ball form is looking stellar. 🙂
111# backsquat
36 wallballs–15@12# and 21@8#, red band dips.
BS: 133/133/155/155/177
WOD: RDs w/ blue band, 40 rep WBs (20#)
BS: 135-145-155-165-175
WOD: 31 wallballs @14# (subbed only 10 [realllllly ugly] ring dips instead of 30… but that’s still 4 more unassisted ring dips in a WOD than I’ve ever done before)
BS: 89#
WOD: 10 wallballs (14#), red band dips
ok, I admit, probably 75% of those wallballs came nowhere near the tape.
61 RX
179#
48 rx
12 (RB RR/14# WB)
Oops. Forgot –
BS 67, 89, 111, 121 x 2
BS: 67#, 89# x 4
WOD: 33 wallballs (10#, redband dips)
204 bs
62rx
BS- 155×2, 165×2, 177.
WOD: 33 Rx (though the last 10 ring dips didn’t look pretty)
BS: 104#
WOD: 19 (3 @ 14#, rest @12#); single loop red band dips
@Home
BS: 95, 135, 165, 165, 165#
WOD: 39 (red band dips, last 8 toes on box, 15# ball)
BS: 165-175-185×3
Wod: 22 rx
BS: 221, 243×2, 253, 265
WOD: 64 rx
BS: 111 x 5
WOD: 45 (red band ring dips, 14# wb)
BS 177
47 rx
BS 177
47rx
BS: 170#
WOD: 24 Rx…3:00 on ring dips, the new nemesis
BS: 111, 121 x 4 (focusing on form – tight core, no hyper-extended/arched back)
WOD: 45 wall balls @ 14#, only 20 ring dips
up to 215 on BS, 64 RX. Pretty broken though, should have had more with 3:30 left.
Awesome score Logan!
BS: 65 x 1, 75 x 4
WOD: 20 @ 10# (ugly form & height), box dips
BS: 104#
WOD: 20 @ 10# (too light but the 12 was in use and 14 goes nowhere near the tape), 30 (some nfrom) ring dips
BS: 89#
WOD: Probably 5 actual strict wall balls. Maybe 15 if we’re not worrying about it reaching the tape or touching the wall or anything that makes it an actual wall ball 😛
(Ring dips with heels on box, 6#) Aaaaand it’s back to box dips for a while…
BS: 177×2, 199×3
WOD: 40 Rx
BS: 111#
WOD: 34 (Blue Band RDs, 14# WB)
BS: 111, 121, 121, 121, 133
WOD: 37 (questionable red band ring dips, 14# half on and half near-ish the tape wall balls)
BS: 133#
WOD: 47 (jump-assist dips)
67×5
WOD: 12 @10#
20 Rx’d