Strength:
-Deadlift
3×5
(Use 65%, 75%, and 85%)
*Remember to complete as many reps as possible on your last set
WOD
For time:
- 1000M Row
- then…
- 21-15-9
- Wallball (M-20 W-14)
- Power Snatch (M-95 W-65)
- then…
- Run 800
Charlottesville's most experienced functional fitness and weightlifting center.
DL: 65, 87, 109
WOD: 19:19 (12, 15)
I forgot how exhausting Crossfit is. Perfect!
welcome back from switz!
After 2 weeks off this is going to suck.
DL: 133, 155, 175 only got 3 🙁
WOD: 20:39 RX (67# snatch)
Bye Tony… Thank you for all of the encouragement and next time I will try harder to beat you 😉
DL: 213, 250, 280 (x7)
WOD: 17:34 (20#, 89#)
A giant THANK YOU to everyone at the gym, its been fantastic meeting everyone and seeing people progress (got to watch Jess’s 2ND muscle up today)!
don’t gooooo! we will miss you, mr. positivity! best wishes and come back soon
you better come back to watch ME do a muscle-up (in the Spring… hopefully…)
And THANK YOU for always cheering us on despite your own fatigue! Best of luck!
You’ll be missed!!!!! Safe travels, and tell Wisconsin I said “hi”
Same for me except I’d prefer my well-wishes go to the Windy City! If you let me know where in the area you’ll be (and you’re planning on continuing with CF) I can probably give you some help on finding a box, especially in the suburbs.
No! Tony, say it ain’t so! I’m so sad I couldn’t be there today for your farewell WOD. Come visit often!
good luck!!! thanks for all the positive energy and cheering ALL the time – much appreciated!!
nursing a tight hamstring
DL: 121, 133 sets of 3
WOD: 24:36 @mostly 59# snatches
DL: 135, 155, 175 x 8
WOD: 18.35 (14# wb, 55# ps)
Miss you already, Tony!!
177, 199, 222 x 8 and bloody shins; WOD 13:58 RX (3:08 for the 1k row)
Tony, you will be missed. Great getting to know you and train with you.
Came back and did Monday’s workout this Saturday morning, gunning for Landon’s 12:20. I dropped a lot of time, but but didn’t quite get there – 12:50 rx. Beforehand, I did the shoulder press – 89, 111, 133 x 4 – 133 was my max – definitely not anymore.
19:13
Bye, Tony! Thanks for all of your words of encouragement. You’ll be missed at those noon workouts. Best of luck in Chi-town.
235, 275, 315 Still trying to fix my “stripper deadlift” all percentages were computed with 20% of 1 RM deadlift
WOD 12:20 Rx
No Deadlifts today, worked on rope climbs.
WOD 14:55
-No squatting on the WB and hang Power snatch @ 65#
Bye Tony, good luck in Chicago!!
DL: 221, 243, 273 (5)
Wod: 8:59 (500m row, no run at the end)
DL: 133, 153, 175 (5)
WOD: 20:49 (12# WB, 57#)
DL: 135, 157, 179 x 11
WOD: 17:43 @ 14#, 67#
DL: 106, 123, 139 (x11)
WOD: 17:03 (6# WB, 37# snatch)
deadlift: 155lbs x5, 221lbs x1
WOD: 21:15, subbed 1000 meter row for 800 meter run; 14# wb, 57# snatch
first day back after hip flexor injury, trying to ease into it
subbed 3×10 back extensions for deadlifts
WOD: 16:30 or so (750m row, 15-12-9 reps 6# wb, 37# snatch, 400m run/shuffle)
DL: 79, 89, 99 (x8)
WOD: 17:14 (8# WB, 37# snatch)
225, 269, 299 x 8
12:54 (sub push ups for snatches)
DL: 133, 155, 177 (8) – too light
WOD: 19:39 rx
Good luck Tony, we’ll miss having you around!!
DL: 160,182,199 (-5 from last time, wah)
WOD: 19:09 (12# wb, 64# for first 10 snatches, then down to 59#)
DL: 155, 177, 204(7)
(not resetting each rep anymore, working on explosive up and slow/controlled eccentric)
WOD: 16:19 Rx
DL: 79, 89, 99 (x9)
WOD: 19:27 (8# WB, 37# snatch)
DL: 170, 190, 230 x 5 (too heavy)
WOD: 18:30, sub 90# power clean for snatch
DL: 205, 247, 269
WOD: 14:36 @ 67#
155, 177, 199×10
21:12Rx – I wasted a lot of time struggling with the collars totally popping through the plates and sliding all over, certainly did not make this wod any easier!
135, 157, 189(5). WOD: 19:04 @ 12#, 57# snatch. I had a bunch of absurd foot problems on the rower owing to my vibrams that lost me probably at least 30 sec to a minute.
107, 125, 140 (8)
WOD: 20:15 @ 10#, sub 55# power clean for snatch
Squat 3×5: 185,205,225×4 Ugly and felt it
DL:275,305,320 Didn’t use percentages…obviously. Went with conventional DL to make sure I didn’t forget how to lift that way.
DL: 185, 205, 225 x 6
WOD: 18:45 Rx
DL: 91, 125, 133 x 6
WOD: 15:31 (10# WB, 33# snatch)
DL: 119, 145, 169 x 11
WOD: 21:40 RX!! Too damn stubborn for my own good, defintiely should have scaled and done it with better form. Thanks, Scott, for cheering me on WELL after everyone else had finished!
Dave H, you would have been happy with my DLs. Thanks for the tip on “pushing the ground away” when I was doing my CFT. It helped!
DL: 267, 299, 315 x5
WOD: 15:51 RX, still kinda wrecked from saturdays GTO
DL: 267, 315, 337 x 8
WOD: 14:31 RX
(Kyle – it’s ok, just let it be, I beat you, no need for excuses!!!)
DL: 116, 133, 150 (x8)
WOD: 19:06 (8# WB, 47#)
DL: 199, 229, 259
WOD: 17:09 rx