Mobilize
Shoulders and Hips
Strength
Work up to a 1 Rep Max Deadlift
3-3-3-3-3 Overhead Squat
Optional Side WOD
Row or airdyne as many calories as you can in one minute
Charlottesville's most experienced functional fitness and weightlifting center.
someone was inspired by Joyce today 🙂
….I’m an inspiring person…..
New 1RM done at this weekend’s push/pull (I went 6/6 and got 2nd on bench and 3rd for overall Total annnnd 2nd in the “mixed strength medley” that was a strongman/CF style wod)
275# (FINALLY. Really wasn’t sure I’d make it! And it was with perfect form, too, otherwise my Oly coach would’ve smacked me)
Awesome job!
thanks! Now if only I could be like my lifting partner, who pulled a seemingly easy 315# dead (yet somehow I clean and squat more than she does…)
Sweetness!
@The Carolina Inn in Chappell Hill
Run 1 Mile then
8 Min AMRAP:
5 DB OHS left arm
5 DB OHS right arm
6 rounds @ 25# (could have gone higher, but I felt like a badass because 25# was the heaviest thing in the place…)
This is modified from http://crossfitcharlottesville.com/2010/06/14/tuesday-workout-back-squat/ where there was a 10 burpee penalty for dropping the weight… but since it was light I never put it down (also, they only have hardwood floors and no mats)
4×12 on GHD
OHS: 3×57#, 62#, 67#
WOD: 18 cal
No DL b/c heavy pulling still hurts. So I had to do bench press instead. Booooooo.
BP 185×10, 205×7, 215×5, 225×3
OHS 66,75,85,95,105. Shoulder and hip mobility work starting to pay off.
Row:27 cal
did DL yesterday, built up to 2 x 3 reps @ 309#, today did weighted pullups and finished with approx. 75#
OHS 95-145# but lost the bar on the 3rd rep @145#;
42 cal on the rower today, 46 on the airdyne yesterday
DL: 253 PR, Fail @ 265
OHS: 89, 111, 121, 131 (1RM PR, but x3), 131
Row: 22 calories, fell out of rower at about 53 secs. Thanks for cheering me on Baron! I suspect that the airdyne is better for this exercise as I didn’t feel terrible/nauseous after finishing on the rower.
As someone who has done both, I can attest that the airdyne is far worse.
by “better” I meant “worse”, but yes Jason, I would agree with you.
Nice job, Devon!!! And yes, I still refuse to use an airdyne because I fear the pain that comes with it (truth). Rowing is the best EVER.
Part of doing crossfit is acquiring strange new definitions for words like fun, better, and awesome. 🙂
DL: 400 PR+19
OHS: 135, 155, 185, 200(1), 200 (3) PR
Airdyne on Sunday: 41 calories
Row on Monday: 31
Nice doood! The four hondo!
DL: 315
OHS: 67#.
Aerodyne: 36 calories. God that was awful. “Aerodyne Sucks” is an anagram for “Unyoked Scares.”
Who erased my goat? Baa, baa. I have a new one, named Aero Dyne.
dl 355
ohs to 145×3
row 31 cals. lost a few pulls with a fall off rower as well. choppy seas today
I fell off the rower during a Filthy 50 once… Dave H and Lex had to help me back on… The waters of CrossFit Charlottesville are a cruel mistress
When I say filthy 50 I mean 12 Days of CrossFit 😛
DL: 235 PR +10
OHS: Worked up to 109 X 3 (PR)
Row: 22 Cals
Airdyne Yesterday- 24 cals I think
feeling better about life today after a bad wod yesterday
325
33 calories
DL: 315, jumped up to much and failed @ 359, then failed @ 337.
BS: 135, 177, 201, 211
Aerodyne: 38 cal
261# DL, PR
3s of 95, 105, 115 OHS
DL: did a few sets of 5 with 88# kb
OHS: 3×5 45#
hip was fine coming in, hobbled going out, I fear deadlifts may be the next movement off the Xfit menu for me 🙁
DL: 209 (PR)
OHS: 55, 60, 65, 70, 75
Row: 18 cals. Short little legs suck.
Jenni and I are headed to San Antonio and Austin for the rest of the week for the Paleo FX Theory to Practice Symposium (http://www.paleofx.com/), so I used today as a bit of a testing max effort day.
Weighted Chin-up: 90# x 3 (PR)
Deadlift: 385# (PR)
Shoulder Press: 135# x 4 (PR)
Turkish Get-up: 95# per arm (PR)
Russian KB Swings: 88# x 20, 70# x 20, 53# x 20
AirDyne max cals in 1 minute: 44
Phew! See you guys next week.
DL: 195 (PR)
OHS: 65(2), 70(2), 75
row: 22
DL: 205# (fail at 215#) 5# PR
OHS: 95# x 3, 105# x 1
row: 19 cal
air dyne on sunday: 25 cal
deadlift – 258 (+5 pr)
shoulders feeling ehhh, so back squat instead – worked up to set of 3 @165#
airdyne – 27 cals
DL: 335#
OHS: 135, 145, 155, 165, 175#
DL: 201 PR by 1#, but still a PR!
OHS: 45, 55, 67, 72, 77
22 cals on rower
DL: 258 (+5 PR) First PR post injury. WOOOOO!
OHS: 89, 94, 99, 104, 111
Airdyne: 30 cal
DL: 308# (+3 PR)
OHS: 110, 132, 142, 154, 165 (2), missed the last rep @ 165, according to Dave because “You think too much”…next time i’ll get it!
Also, 31 cal on the rower
DL: 198#
OHS: Praticed with bamboo and PVC to work on shoulder mobility
DL: 385
OHS: up to 95 (learning this–first time since on-ramp class)
Row: 29cal
DL: 181#
OHS: 45×2, 55×2, 67#
Rox: 22 cal
DL: 199 (PR +7, sooo close to 200)
OHS: 57 x 3, 67, 72 (PR +7)
Row: 16 cal (Realized about 1/3 of the way through that the units weren’t set to calories, panicked, tried to change units while rowing [unsuccessfully], then realized at the end that I could just change units after. Whoops. So that row could’ve gone a bit better…)