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Tuesday October 18, 2011

Nice squat Ed!

 

It was pretty crazy to see like 30 people in the 6pm class last night working their butts off (Matt good job of keeping it all under control).  We had some other busy classes yesterday too, which is great, but it does raise one question for me... how can we have so many people training, and yet only like 14 posts to comments?  Do you all have training journals? iPhone apps?  Where are you recording your results? Remember, if you care about your results, you must also care about your performance numbers.  So take ownership of what you do and don't do well, write it down, and then tomorrow, just vow to do it a little better.  

 

WOD

ROMIK

- SMR work on shoulders 5-10 min

- wall of death 2 min/side

 

Supplemental

- 30 sec handstand hold

- 3 x 15/side: shoulder external rotation w/ band 

 

Strength

- Strict OH press: 5-5-5-5-AMRAP; rest as needed

 

MetCon

5 RFT:

- 8 hang power snatch (95/65)

- 200m row

*rest 3 min bt rounds

 

Post results and thoughts to comments.

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Reader Comments (24)

So don't make an apology...just vow to do a better job in your journaling. Sounds a lot like a 49er head coach and his post game handshakes.... Lol.

October 17, 2011 | Unregistered CommenterTC

Strict press: 50-65-65-65 (fail at 4)-65(fail at 4)

Metcon: 63# 1:58/1:55/1:57/1:59/1:57 or something to that affect. I avg a 1:58 pace.

October 18, 2011 | Unregistered Commenterangie

press: 55-65-70-70-70(4)
metcon: 1:26/1:40/1:24/1:27/dnf

October 18, 2011 | Unregistered Commentergiselle

Did yesterdays back squats instead of the press.

BS: 205 / 215 / 225 / 10@225

Metcon: 1:07 / 1:11 / 1:09 / 1:15 / 1:15

October 18, 2011 | Unregistered CommenterDato

Strength: 75-80-85-90-(95x7)
Metcon: 1:28/1:30/1:33/1:39/1:40 rx

October 18, 2011 | Unregistered CommenterScott Z

OHP: 95/115/125/135/145x4

MC: 1:05/1:03/1:00/1:12/1:08 Rx

October 18, 2011 | Unregistered Commenter27

Sorry TC, it's on me... just got a little revved up.

October 18, 2011 | Unregistered Commenter27

Press: 135/145/155/165/175(6)
Metcon: :58/1:04/1:03/1:04/1:06

October 18, 2011 | Unregistered CommenterJoey P

would it help if I made 30 smart ass lame comments every day? ( picture my wife shaking her head sadly)

October 18, 2011 | Unregistered CommenterSully

Strict Press: 33/55/60/65/65 x 7 reps
Metcon: 1:23/1:18/1:17/1:25/1:26 rx

October 18, 2011 | Unregistered CommenterJK

Strict Press: 75 / 95 / 95 /105 x 6 reps (remember being stronger at this..)
Mecton 2:13 / 1:30 / 2:00 / 1:40 / 1:30 rx

Strict Press: 95/115/115/95/135 x 6 Reps
Metcon: 0:59/1:01/1:01/1:03/1:07

October 18, 2011 | Unregistered CommenterSang

Okay, so I don't do Crossfit therefore I lurk instead of posting. But in response to your plea for more posts: it's been very interesting for the past four weeks, learning what I can still do with a ruptured left distal biceps tendon. Going slow, "listening" to pain. Body rows and dips today. Waiting a while to try pull ups.Those should be very interesting.

And I, for one, enjoy Sully's smart ass comments.

October 18, 2011 | Unregistered Commenternancy

Metcon: :59/:58/1:02/1:09/1:18

October 18, 2011 | Unregistered CommenterJeff

Strict Press: 65-75-75-80(fail)-75 x 5
Metcon: 1:41/1:39/1:41/1:43/paused during last round for some coaching so no time recorded...

Transitions on the metcon felt like they took the most time!!

I'm having one of those weeks where lots of other commitments are keeping me from being in the gym as much as usual. I always find that when this happens, I have to exercise equal parts adaptation and patience. On the bright side, it makes the time I do have in the gym even more appreciated!

October 18, 2011 | Unregistered CommenterLu

OHP: worked up to 115
Metcon: 1:04/1:02/1:02/1:00/:56RX

October 18, 2011 | Unregistered CommenterJames

OHP worked up to 65# for 5 reps
MetCon 1:28, 1:37, 1:30, 1:30, 1:32 RX

October 18, 2011 | Unregistered CommenterJess

Press: 155, 155, 165, 165, 185 (2)
Metcon: 1:05, :59, :57, :58, :59

October 18, 2011 | Unregistered CommenterGaines

Back squat 280 for 5x3
One round of todays wod in :48
Then 100 turkish get ups

October 18, 2011 | Unregistered Commentermatt

Press: 135/140/145/155/ 155 (7)
Metcon: 1:15/1:12/?/:58/1:02RX

October 18, 2011 | Unregistered CommenterEddie W.

Strength: 95/115/125/135(4)/125(4)
MetCon: 1:10/1:13/1:15/1:40/DNF

Wasn't my day today.

October 18, 2011 | Unregistered CommenterKlempsun

Can I please get more wods for big fat guys? Sully keep it up it makes me feel more PG...not sure about Gaines or anybody else but I'm getting stronger and I'm ready to get after this. Any challenges to Gaines and my Competition? Less than 200 lbs don't bother. Body weight bidness is boring. Work capacity is where most mustache aficionado's break out their score cards. Competitions soon? Mustache rides as prizes????!!!!! Let's go Two-Seven!!!

October 18, 2011 | Unregistered CommenterTC

Ok. Today's wod
115/125/125/136/145(7)

:52/:56:/:55/:58/:56

October 18, 2011 | Unregistered CommenterTC

Strict press: 135# for 4
1:30 1:24 1:32 1:36 1:24

October 19, 2011 | Unregistered CommenterJoe G

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