The beautiful weather took us outside to the track today for a team metcon....
4 rounds:
~50m. walking lunges (the "meter" movement)
Pull-ups
Tire Flips
Push-ups
Each team member starts at a different movement. Everyone rotates when the team member doing lunges completes the 50m. walk. Recover 1 min. between rounds.
We welcomed several new faces to the group, some of whom took their first sips of the CF kool aid with smiles on their faces (or were they grimaces?). Everyone pushed through with some great motivation, and I hope we'll see all of you back for another workout. In the meantime, keep on keepin on...
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The CF Endurance workout from today, post metcon:
Official CFE Warm-up:
Run 800m easy
3x POSE drills + 100m. strider
3x 100m sprint at 80, 90, 100% respectively
Intervals:
3x 4 min hard w/3 min recoveries. Maintain hardest pace possible during each round w/o deviating more than 100m in distance covered each round.
Sounds like it was a good time. I'm really sorry I missed it.
I've been nursing a wrenched shoulder for the past week or so & accomplishing nothing CF related either so I have a bit of an itch.
Keep up the good work everybody!
Apparently I didn't make up the endurance cert coming up:
http://www.potomaccrossfit.com/events/crossfit-endurance-certification-with-brian-mckenzie/
Who's in?
"Turning 21 (20), the hard way"
3 rounds:
7 Deadlift, 60% 1RM (155lbs)
7 KB swings, 1.5 pood
7 Pull-ups
Row 21 calories, damper setting 7
Time - 9:16
Rest 5 min. (Active rest, reset all the weights from previous workout to the weight room from the combatives room in Mem)
"To grow on"
22 Box Jumps, 24"
22 Back Extensions
22 HSPU (still kill me)
22 Knees to Elbows (found a new & faster way to do them)
Time - 10:10
Thanks Bin!
Hey is anyone going to the kettlebell seminar? PLEASE let me know if you are!
yeah i'll be at the KB workshop. see you then.
today - "grace"
30x clean and jerk 135# (power cleans)
8:35pr
also going to the KB workshop
Yesterday: "What Others Think" (scaled from Mountain Athlete)
Warm-up: 5 rounds of 7x burpees, rope climb (sub'd pull-ups and towel pull-ups)
Training:
Work up to 1RM Bench Press (250#)
5 rds
2x BP @85% (215#)
4x Clean (sub'd HPC + FS @115#, last round 135#)
5 rds
Mini leg blaster (10x squat, 10x lunge, 10x jumping lunge, 5x jumping squat)
5x weighted PU @ 15#
10x elevated push-up
15x weighted sit-up @ 25#
Today: 15 min. tempo run
from cf ffx-
6rds of:
15x OH squats 95#
20x box jump 24"
18:44
downtown ACAC *HATES* it when you do boxjumps.
snatch work:
fives, triplets, and singles, up to 65kg
Going to hit up Armando's bday workout sometime soon.
I too am attending the kettlebell seminar
PR on the push jerk today at 60kg
can definitely do more though
that's hilarious that ACAC doesn't like the ole box jumps, do you think you'll manage to get kicked out? cuz that would be badass
Also, for anyone interested, I am planning on going to the Level 1 cert in VA beach in April, possibly have a place to stay
Cindy - 15 (or 16) rounds, 5 pull-ups, 7 push-ups
...lost count somewhere around the ninth minute. Up until then I was doing a little more than 1 round/minute, but started slowing down from there. Freaking push-ups...
Might head over to Rocky Top early Friday morning with Laura. I'm trying to make it into a regular thing; hopefully it will work out throughout the semester.
Maybe you should go through the list of "10 ways to get kicked out of your gym" from the first CF issue...see how far down the list you can get hehe
3rds:
15x snatch 95# (85# on rds 2&3)
50 doubleunders (sub tuck jumps)
15:20
Yesterday: "Hearty Winter Soup"
Warm-up: 4x Barbell Complex @75#, 45kg, 45kg, 55kg
Training:
Work up to 1RM Squat Clean + Push Press (70kg)
5 rds
2x Clean + PP @85% (60kg)
10x Slasher to Halo @ 1 pood KB
4 rds
6x FS @95#, 105#, 115#, 135#
5x Jingle Jangle
5x Should scarecrow @ 5# plates
3 rds
10x GHD situps
10x Back extension
Today: "Tabata APFT"
Tabata Push-ups
Tabata Army standard Sit-ups
Tabata Run
Fran - 7:29 as RX'd(PR by 1 min.)
Did the WOD with Laura at Rocky Top (dropping the plates help), and I was lucky enough to have both Chadron and Laura yelling at me throughout. Thanks to Chadron for screaming at me not to break the pull-ups sets; sure as hell worked.
7 rounds of:
10 SDHP, 95lbs
10 ring dips
19:59 as rx'd
3 rounds:
500m row
21 burpees
400m run
Time - 22:56 (my legs had never hurt as much in a workout!)
Hey, for those of you that like frequenting Mem Gym for CrossFit workouts: there is now a 24" box for box jumps in the combatives room.
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