[vimeo http://vimeo.com/35689247%5D
Skill Work:
Rope Climbs
(Spend 10-15 min. working on technique)
WOD
4 Rounds
- 8 C2B Pull-ups
- 15 Clean and Jerks (M-95 W-65)
- 30 Walking Lunges (R=1 L=2)
Charlottesville's most experienced functional fitness and weightlifting center.
14:47@rx
Thanks Chris for the awesome Spanish Wrap progression!
WOD: 15:08 (77#, regular PUs)
WOD: 14:40 (42#,BBPU)
12:30 rx
11:04 rx
8:43 rx
12:29 (12 RR for PU, 47#)
8:32 rx
11.18 – rbpu’s, rest rx
11:33 rx
14:53 Rx
12:44rx
…thanks for encouraging/yelling at me Kyle :)!
8:02 RX
Damn – good job. One of these days I need to do some of these WODs head to head with you guys.
17:10ish Rx
that was a good one. negatives on the pull up bar, and jerk killed my arms.
10:27 Rx
(first time with cleans post injury, need to invest time in some serious time in form review)
14:22?? (RRs, 67# rd 1, 62# rds 2-4)
Having a little trouble remembering my time. I’m pretty sure it was somewhere in the 14:20s…
9:31 RX
14:57 (RRs, 67#)
At the brand spanking new, uber swanky Reebok Crossfit Back Bay in Boston:
team WOD: 10-9-8…3-2-1 of box jumps, kb sdhp, ring push ups, up and down planks
14:58 with two other people
The team aspect of this WOD was weird and poorly executed and resulted in too much rest for me. I also had to use a 35# kb because that’s what the other people on my team were using. Ring push ups on my knees for rounds 10-7 and for real for rounds 6-1. Everyone was super friendly and welcoming. Not as awesome as our box, though, no matter how many hair dryers are stocked in the shiny tiled bathroom.
Sat open gym
BS 3×5: 145# (go up to 148 next time)
SP 3×5: 76# (completed all sets, but it was close…)
DL 1×5: 209# (felt solid, should go up in weight)
10:34 Rx’d
Oly Class on Saturday
1RM Snatch: 67# (PR)
1RM C&J: 101# (PR)
Oly Class on Saturday:
Hang Muscle Clean: up to 50 kg x 3
Clean & Jerk: worked up to several 85 kg x 1, including some failed jerk attempts
Clean High Pulls: up to 100 kg x 3
Single-Leg Split Squats: up to 60 kg x 3 / leg
Also, on Wed and Fri this week did some 88# Turkish Get-ups in each arm.
Ugh 14:45
(2 rounds rx, took last 2 rounds down to 45# due to wrist pain)
on saturday worked up to heavy snatch off high blocks: 150#
max front squat at 267# a2a
WOD; 800M Run, 21-15-9 of 88# kb swing (russian), wallballs, 3 rope climbs each round, run 800M… 16:15 or so
Saturday makeup – 19:something
blue band C2Bs, 45# hang C&J
saturday OHS work
5 X 5 snatch to OHS 57#
4 X 4 snatch to OHS 67#
Saturday makeup – 17:41 (rb C2B, 47# C&J)