So we didn't do a group workout today because of bid weekend craziness and the Super Bowl. We'll pick back up next weekend. Looks like everyone has been working hard; keep at it this week.
Consider Ben's email - how can we make Cville CF better? - and post thoughts/suggestions to comments.
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12 comments:
I just finished 30 muscle-ups for time!! MUSCLE-UPS! First workout as RX'd with MU's! FUCK YEAH!
OK, kinda excited. But the time was 26:00.
Some suggestions:
(1) Do some Sundays at Mem, and use Rocky Top on Saturdays. Especially when we've got football games.
(2) Workout some sort of carpool schedule/system to Rocky Top.
(3) Send out group workout meeting times at least 3 or 4 days prior, so we can at least find a ride or work around it.
(4) Use Mem unless we want to work with O-lifts. Then Rocky Top is default.
elizabeth:
21-15-9
squat clean 135#
ring dips
14:02 as rx'd
5 rounds for time:
25 DB swing, 70lbs
25 GHD sit-ups
25 GHD back extensions
25 KTE
Time - 49:00
Suggestion - Don't do it.
Muscle Snatch
95lb (3)
95lb (3)
Power Snatch
95lb (3)
115lb (3)
Snatch
95lb (3)
115lb (3)
135lb (3)
135lb (3)
145lb (1, miss, 1)
145lb (3)
155lb (1)
155lb (1)
armando, that looks downright awful. i had nightmares about that WOD.
2.5.09 (from crossfitfairfax.com):
3rds
25 ring dips
10 deadlift 255#
12:40
2.6.09 (fairfax wod from 2.4.09):
5rds
row 250m
30 bw squats
15 push jerk 95#
19:45
SP 5x1: 95-95-105-110(PR)-110
PP 5x3: 115-125-135(PR)-135-145(f)
PJ 5x5: 115-125-125-125-135(PR; some pressing at the top)
"The Knowing Look"
Warm-up: 3 rds of 2x (ea. arm) 1 pood KB turkish get-up, 20 push ups
Training:
Work up to 1RM Deadlift (328# - PB)
5 rds
2x DL @ 85% 1 RM (120kg)
8x DB Press (35# DB's)
3 rds
6x Squat Clean + Push Press @ 50kg
10x Jingle Jangles
15x GHD Situps
3 rds
10m DB crawl (35# DB's)
10x 1.5 pood KB swings
10x Knees to elbows
did a modified "cindy" today for some newbies:
4 rounds of
3x (5 pullups, 10 pushups, 15 squats)
run 600 m
then i went and got MUs for the first time ever. good day!
Hey Charles, congrats on the MUs!
Did the main WOD...
Max rounds in 20 min:
250m row
21 SDHP, 95lbs
15 pull-ups
Total - 3 rounds + 160m row
tell me dave, what is this "jingle jangle"?
@charles:
great to meet you today; congrats on the muscle-ups!!!
@ben:
jingle jangle = 5m. shuttle run (back and forth - i do them across the treadmill room at rocky top)... killer!
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