VOLUME
A – Jerk EMOM 6 x 2 (70%)
B1 – Press 3 x 5 (55%)
B2 – Bent Over Row 3 x 5 (55%)
TECHNIQUE
Thruster 1-1-1-1-1-1
Complete 1 round every 4 minutes for 20 minute of:
200M Row
10 Chest-to-Bar Pull-ups
10 Handstand Push-ups
Post load and splits to comments.
This time last year… Gina wrote on Starting Strength.
Wrist Mobility Primer
-Anthony Dayrit
Often times at CFC we aspire to have JK’s abs, BrettRaz’s biceps, and most of all JoeP’s hair. However, one of the less-discussed and often glossed-over body parts is our wrists. The list of movements we do that require good mobility through the wrists goes on and on: cleans, front squats, overhead squats, thrusters, snatches, push presses, jerks, etc. I’ve provided a few simple exercises, tips, and videos to help improve mobility through the wrists.
Wrist Rotations: This one is easy and can be done anywhere. Start out by simply taking your wrists and rotating them clockwise in a circle for 10 repetitions, and then doing the same counter-clockwise. You can also stick your arm out in front of you, and place one hand out facing downward—with your other hand, apply pressure to the first hand to stretch the wrist. Repeat with the other side. Easy as cake.
Wrist Stretch from Push-up Position: A favorite of Coach Randy, this stretch not only warms up the wrists but also preps the shoulders. Assume a normal push-up position on the ground, but instead of doing a push-up, rotate your body in small circles with some of your weight on the wrists (be mindful not to put all of your weight on your wrists, but do what you can tolerate). 10 circles one way and then 10 circles the other way should be good. Do these in a slow, controlled fashion—athletes who typically scale regular pushups can also do these on the knees.
Partner Front Rack Hold/Stretch: If you’d like to get a partner in on the fun, grab a PVC or barbell and hold in the front rack position. While one person is holding onto the bar, his or her partner stands in front and applies pressure by pushing down on the bar (the person holding the bar is pushing down on the bar through his or her elbows at the same time). The partner can apply varying levels of pressure—typically I have someone apply light pressure to warm up, and then increase the stretch. I find this stretch is a good one for athletes who have issues holding the bar in a front rack position.
Jon North & Glenn Pendlay showing how it’s done
Wrist Wraps: Perhaps the best $10-$20 I’ve invested is for a pair of wrist wraps. CFC sells Strength Wraps, which allow you to adjust the tightness. I use wraps from Rogue Fitness as I personally like having more support and a bit thicker, and can sacrifice a little mobility in my wrists. It should be noted that wrist wraps shouldn’t always be used as a crutch—I usually don’t put the wraps on until I’m done warming up. That said, since starting to use these I haven’t had my hands suddenly go numb during an overhead squat or heavy jerk workout.
Additional Resources: Below are a few videos from Kelly Starrett at Mobility WOD:
Wrist Flexibility: http://www.mobilitywod.com/2011/01/episode-145-wrist-flexibility.html
Front Rack: http://www.mobilitywod.com/2010/11/episode-99-solving-front-rack.html
Overhead Wrist Mobility: http://www.mobilitywod.com/2011/04/episode-236-overhead-wrist-dysfunction.html
Uh, try, Brett Raz’s wife. Duh.
Wow! Back to back blog pictures?? I feel like JK’s abs.
NO YOGA ON SUNDAY, FOLKS! See you on Tuesday night from 7-8pm. Email melissa@crossfitchicago.com for deets.
These look like sweet lifting straps to help with your grip.
http://www.roguefitness.com/rogue-leather-lifting-straps.php
Has anyone tries these?
@ Meg Raz
Thou shalt not covet thy neighbors wife, it’s like the ninth commandment or something like that. This is especially true when “thy neighbor” has Brett Raz’s biceps.
Jerk EMOM 70% 6×2 @ 165
Press/Row 3×5 @ 105
Metcon: 2:16/3:22
5 Wall Walks instead of HSPU, not comfortable being upside down
Jerk @ 100
Press/Row @ 55
Metcon….
2:40/3:37
held myself to only kipping the HSPU’s…which got tough and slow at the end. Didnt help that I thought the 4th round was our last one
Still feeling the effects of bad holiday behavior.
Thrusters – 185#
Metcon – 2:09/3:55
A 155-155-155-175-175-175 all felt pretty easy
B1 + B2 3×5 @105
Conditioning – 1:38/2:22
Need to focus on HSPU and learn how to kip when I get tired. right now i just kip myself off the wall. CTBs were singles by Round 5.
Don’t forget about our New Year’s Packages and to RSVP for the Holiday Party:
https://www.facebook.com/events/398078470278124/
Jerks w/ MarkS: 6×2 EMOM
155-175-185-185-205-205
Trying to ease off my shoulder so went lighter today. Highlight of the strength portion was MarcS’ blue shoes / black socks combo.
Metcon: 1:14 – 1:16 – 1:17 – 1:17 – 1:18
Easy on the row, steady on the rest.
Off to Miami bright and early tomorrow morning, Go Irish!
Post: visit to Sports Authority to upgrade to color-coordinated wardrobe and purchase Alabama gear to wear when AllDay gets back to Chicago.
Jerk EMOM 6×2 @ 70
Press/Row 3×5 @ 45
Metcon: 2:08/last round slowest (? time)
Red band for CTB, #25 plate+ abmat HSPU which were a lot harder than I anticipated
@ Marc S: OOOOOOOOOOOO BIG DISS!!!! Colors will go nicely with your Buckey gear.
@ Marc… things to remember when shopping
*Neon is always good
*Black socks and blue shoes don’t match
*you wont be as handsome as Tim
PS Email me at abbey.r.cullen @ gmail.com
Realized that 3 Crossfit classes within the span of 36 hours after holiday indulgences is a very painful thing. Felt disappointed in my performance this morning, I know I have more in me, but couldn’t push thruogh the exhaustion.
Technique: Thruster 1rm: (first time testing this) 75# (failed 80#, but know that I have more than that in me, just couldn’t do it today).
Metcon: fastest 1:59 (started with 2 red bands and then went to red and black for the last 4 rounds)
slowest: 3:00 (could not kick up to the wall to save my life the second round, but thankfully Bryce grabbed me a 10# plate (to add to the 25 and 15# I had) so that I was able to get up to the wall via tripod.
@MarcS – if you need more fashion help, you can always ask the winner of our “Most Fashionable” and “Most Accessorized” awards, which will be announced at our Holiday Party on January 26th, 7pm
You guys like how I did that?
I am wearing my Roll Tide today for AD
Volume:
A – 6×2 EMOM Split Jerk – 115
B1 – 3×5 Strict Press – 75
B2 – 3×5 Bent Over Row – 75
Metcon – 1 abmat for HSUP
2:23/3:54
Finally got my first ever kipping HSPU during the warm ups.. Been trying for that for a while now. Managed to transfer them over to the metcon as well which let me drop down the scaling quite a bit.
Still really struggled to get the final one though – probably cost me a good 30 seconds.. Still pumped about it though. Thanks to Bryce for the tips.
Jerks – 100#
Press and Row – 55#
WOD – red band, one ab mat and a metal 10#plate
2:16, 2:33, 2:46, 2:56, 3:02
Rows were really strong (stayed under 1:50 for first 3 rounds), Pull ups were really weak. Did first round unbanded and then switched to one red band. Just ended up getting frustrated that I am so slow at them which made me even slower. Thanks to abbey for the pushes even though I think I snapped at you one time…I don’t remember – was in an angry pained daze….
Everyone make sure and admire the neatly sorted wallball wall upstairs!
Labled and color coded–we should be able to keep it sorted out for finding balls easily.
Hoping this lasts for at least a day…
Thruster 1RM = 80# (never did this, so it’s a 25# PR), tried 85#, but I think I psyched myself out halfway through.
Metcon-pull-ups w/ orange/red; HSPUs scaled by a lot!
Fastest = 1:57, Slowest = 3:00
I feel like I’m getting better at rowing!
Also off to Miami!!! GO IRISH!! Win or lose, I’ll be wearing blue and gold everyday upon return to counteract Marc S’s hideous outfits ;)
Thanks Leslie!!
@Printers Row Crossfit (Chicago, IL)
Wanted to visit another Chicago box since I came to the realization I’ve been to more Houston boxes than Chicago.
Pleased with the space and the programming but they have no free parking like CFC and I ended up getting a parking ticket because I ran over the time on the street. What BS…Thank you Rudy for making parking available.
Anyway…
A. Hang Power Clean 8×3 @ 80% – every 1:30 @205#
B. Back Squat 5×5 @ 75% – every 2:00 @245#
C. Jerk Balance 1-1-1 As heavy as possible – every 3:00 @135#
D. Kettlebell Endurance AMRAP 6 Kettlebell Swings * Perform 20 KB Jump Squats each time you put the kettlebell down @1.5pood
112 KB Swings…my grip was gone by the end. Had to stop twice to get chalk and rest my forearms.
Sets were broken into 60-25-27. Literally thought the KB was going to fly out of my hands at any point
thrusters
1-1-1-1-1-1 started @ 65#; ended @ 95#; 100#(f)
metcon:
1 round every 4 min
200 m row (kept all except last 2 rounds under 1:45 split so this is where I made up time typically)
10 pull-ups with orange + blk bands (hand to single out the last 3 to 5 reps of the last 2 rounds)
3 wall walks (this is definitely incentive to get handstands)
fastest = 2:03; I believe my slowest was 2:54, but can’t remember right now
OTM Jerk 185 up to 225
1RM Jerk@275
WOD 1:22 to 2:59 Ha
Post Max height box jump 50″
2 days of long OT at work and bed
after 4:30 a.m. 2 of the last 3 days does
horrible things to my endurance which is already
quite horrible.
Thrusters
95-105-115-125-135-145
Metcon: 2:20/3:25
Jerks @ 185
Press and row @ 115
METCON: RX – fastest 1:37, slowest 3:10
Any chance I can get my workout in tonight from ~7:30-8:30? If no one’s going to be there anyway after the last class then no big deal.
1RM Front Squat: 257# (2# PR) – 265f
Hadn’t gone heavy in a while and these felt really good. Got soft descending on 265# and dropped like a rock.
Metcon:
5 rounds every 4min
200m row
10 deadhang pull-ups (black band), did 9 deads/1 CTB in rd 3, 7 deads/3 CTB in rd 4, and 5 deads/5 CTB in rd 5.
10 ring push-ups off a 12″ box
Fastest: 133 (1st rd)
Slowest: 221 (4th rd)
Good to work with Big Daddy Dane on this one.
A1. Jerks EMOM 6×3 #45 DB
B1. Strict Press #x10 #45 DB
Metcon:
every 4 min
200m row
10 CTB
10 Ring push ups from a 12″ box
Times: 1:30/1:51
Post:
tried to do chin ups and i was just too shot
Worked on DU instead for about 5 mins
Jerks
2 reps EMOM for 6 min
185-185-195-195-205-too tired
Press
3×5 @ 95
BOR
3×5 @ 95
WOD
Every 4 minutes for 20 min
200m row
10 CTB
10 HSPU
I was ok until round 3. Then the past 2 weeks of criminal activities set in!
1:29 Best
2:47 Worst
CTB started to hurt in round 3
HSPU’s were ok until round 4
Round 5 was a blur
My head hurts from those HSPU’s
Detox is a bitch!
Thrustas: 55-75-95-105-115-120FAIL!
first WOD back after lots of eating, drinking and then an emergency tooth removal NYE and lots and lots of pain meds :/ Not that I’m making excuses or anything..
Metcon: 2:40/3:20.. had to use a band on the second round for pullups.. was a total spaz on the first round of hspu’s then Bryce gave me a good tip to keep my ass on the wall while kipping. That and chilling the F out helped a lot :)
**DON’T FORGET TO FILL OUT AN AWARD BALLOT AVAILABLE AT THE FRONT DESK***
Jerk EMOM: 115-115-115-115-125-125
Press & Row: 75
Met: 1:56, 2:39, 2:20, 2:29, 2:29.
Had to abandon the CTB’s on rd 2. The past few 3 days left nothing in my arms. Kipped all rounds of HSPU’s, just need to work on more speed.
Didn’t really take note of Marc S’s ensemble. If anything, he should take notes from Alex, undoubtedly the best dressed Crossfitter at the box.
Jerk @ 95#
Press & Row @ 55#
MetCon : 2:02/2:12/2:15/2:48/3:24
Couldn’t handle chest-to-bar so did regular kipping pullups. Failed the last HSPU on the 5th round 3x before I finally got it :(
4pm’er with Coach Kelly and Melissa
Strength:
A1 Jerk 6×2(emom) @ 135-135/145-145/150-150
B1: Press 3×5 @ 70
B2: BoR 3×5 @70
Metcon: 1:28 to 2:55.
-CTB dropped off into rd 3
-hspu dropped off into rd 4. Resting my head on the ground just puts to much tension in my neck area.
Post: Reached up to do a chin up and my calf muscle cramped/balled up. 15 minute delay…thx Rudy for stretching me out initially.
D1: Chin Ups 3 x8(red band on 2 sets)
D2: DB Push Press 3 x 9 @ 30
@6am Glen – Thank you, friend
Technique
Thruster 65-75-85-95-115
really helpful tips from Kelly on slowing down my front squat. just need to work on my core strength so i don’t bend so much in the middle when thrusting up.
MetCon: 1:44/1:53/2:07/1:54/2:04
literally fell off the rower seat on the 3rd round, wasted some good seconds. guess i pushed a little too hard.
Post: 3×10 banded pushups (as demonstrated by Alex on a previous blog post). 2 sets w/ gray band, last with green.
*forgot to mention that my metcon scaling/subs
pullups: black & gray band
HSPU: regular knee pushups
I was on the receiving end of some industrial grade pipe all day at the office, so I was ready to take out some aggression this evening on a wheelhouse WOD.
A1) Jerk EMOM 6×2 @ 185 for round 1, 205 rounds 2-6
B1) Press 3×5 @ 115#
B2) BOR 3×5 @ 115#
C1) Metcon–Fastest 1:12, slowest 1:16.
1:14, 1:13, 1:12, 1:14, 1:16
D1) Then Carrie & Adam joined me to make up Tuesday’s WOD
5 rounds:
500m row
30 20# MB situps
200 single unders
Clock got reset but I think I finished somewhere around 23:00 to 23:15
E1) 3×12 chin ups
E2) 3×12 55# DBs push press
Thrusters worked with Kristal B. Nice work lady! I on the other hand..worked up to 65# and stayed there cause I felt a tad unstable on the press part. Little off today. Felt on another day would have done better.
Partnered with Alison F on this one. You were awesome lady!
Red and black band
15# plate and abmat
Need to scale less on hspu…maybe next time 10#plate..
Fastest 1:54
Slowest 2:34
Volume
A) Jerks @ 115# and 125#
B) Press and Row @ 75#
Metcon – scaled to 8 CTB and 1 abmat for HSPU
Fastest – 1:52
Slowest – 2:00
Technique: Thrusters. Worked up to 125#. It was light but this movement is a weakness. I always seem to break thrusters up into two individual movements instead of using the momentum of the squat to press the weight overhead efficiently. Good cues from Gina and look forward to taking the training wheels and go heavier the next go around.
WOD: Fastest 1:42, Slowest 2:49. Rows felt good, CTB were sets of 5 in rds 1-2. Then 2′s, and singles rds 3-5. HSPU– abmat (plus 10lb). Should have lost the plate but my shoulder was fatigued and wanted to stay consistent throughout.
Volume Work:
Jerks: 135# Decided to stick here, work on getting under the bar and save my shoulder strength for the HSPUs.
Press and Bent over Row: 75# This also felt a little too easy.
Metcon Rx’ed
1:49, 1:38, 1:55, 1:55, 1:53
Had a little mix up in the first round and struggled to find a HSPU spot. Probably slowed me down 15-20 seconds. Felt great after that. HSPUs all unbroken. CTBs have been better (unbroken 2x, then 6-2-1-1 3x). I felt like I could’ve done a few more rounds and kept it under 2 mins a round.
Jerk EMOM 6×2 @185
Press 3×5 @125#
Bent Over Row 3×5 @125#
Metcon: Fastest 1:44, Slowest 2:53
My shoulders were a little cashed from the parallette HSPU work yesterday, but kips felt better than usual.
Then Brett Razz and his biceps convinced me and Carrie to make up Tuesday’s WOD.
5 rounds:
500m row
30 20# MB situps
200 single unders
My time was 2:49 behind Brett.
Post:
Chin Ups: 8, 10, 8-2
DB Push Press @55# 3×12
4pm with Kelly. Nice small crew.
A1) Jerk EMOM 6×2 @ 70%= 145
B1) Press 3×5 @ 85
B2) BOR 3×5 @ 85
Metcon- 1:19-1:31-2:04-1:55-1:56
Pretty exited about this one in spite of fried legs from filthy fifty and the dead lifts Thursday. Rounds 4 and 5 faster than round 3 due to finally figuring out the right kip for the HSPU . Even doing the CTB one or two at a time, I was able to make up time. First 2 rds unbroken. Two of my fav exercises are HSPU and pull-up/CTB!
Week one down in my self imposed paleo challenge and have lost the 3.5 that I put on over the holidays…….
Deadlifts 8×2@405
Really need some technique tweeking on this. Trying different stances and different pulling styles. Interesting.
Made it to the 6pm class. Fun working with Tory.
Thruster 245. Had little more in me but both obliques cramped up on this one. Very interesting trying to stretch that bad boy out.
Metcon splits: 1:18, 1:45, 1:50, 2:14, 3:05
That last one isn’t a typo. For some reason in my mind there was 4 rounds. Aghhhh hate when that happens. Pressed the gas a little too hard on round 4. Grip was blown and even missed depth on 1 HSPU on the last set. It was sooooooooo close. Fun to be in class though.
Learned a lot tonight— “move smarter not harder” watching Rudy row was like watching a magic show. Lot of people stole his technique after seeing its effectiveness.
“You know none of those counted right” I need to suck it up and scale my hspu more. Need weekly work.
“What kind of pull-ups are those?” Chest hits bar. That simple.
I got beat up today. Great wod and great working with JoeP
Fastest 1:53
Dumbest 2:50
Also, thanks to Adam and Princess for cues on my Jerk technique.
This guy is beat up…
A – Jerk EMOM 6 x 2 @ #145 – weight on wrist still an issue.
B1 – Press 3 x 5 @ #115
B2 – Bent Over Row 3 x 5 @115
WOD times, 1:09, 1:11, 1:24, 1:33, 1:30…
Times fell way off. made a poor choice of pullup location. Way to low of a bar for CTBs. First 2 sets of pullups unbroken then lost my rhythm with them in the last 3. Very messy…
Rows were all consistent and HSPUs unbroken.
Pre: Admiring Joe Ps attire and his beard. It was lovely.
Thrusters 1RM@85#. stayed put there and didn’t attempt heavier. Front squats were definitely the limiting factor.
Wod Times
2:10-1:58-2:45-2:10-1:54
Red/Black band for pull-ups (need to get rid of one)
HSPU 45# with 5/10# (alt back and forth between rounds)+ 1ab mat. Really need to work on kipping more.
Post: Showing off my dance “moves” wearing my big puffy coat!
Pre-WOD JoeP had it goin’ on tonight.
Always nice to have good and attractive company before a workout.
7 x 3 press and reverse row: @ 105
Then workout:
Complete 1 round every 4 minutes for 20 minute of:
200M Row
10 Chest-to-Bar Pull-ups (hahahaha… ahahahahaha, yeah right)
10 Handstand Push-ups (with a 25lb plate and abmat)
Fastest was 1:45, slowest was 3:01
Borko and I had the satisfaction that we were the tallest guys in our class… and the most handsome.
Jerk: 115# for 4 rounds, 125 for 2 rounds. My split is not real sharp, so I was trying to focus on that, thus kept the weight light.
Press and Row at 85#. Definitely could’ve gone heavier here, but seeing as this is deload, kept it reasonable.
WOD: Row was fine, CTBs were fine… but this is the second time that the very last HSPU in a WOD has killed me. With one abmat, times were 1:39, 2:01, 2:32, 2:58, and… 6:13. First two rounds of HSPU the kip was groovy and unbroken. Then, got to seven on the last set and then tried to hurry to finish and my technique went to absolute pure total complete $h!t. I probably locked out HSPU #10 four times at the top but my feet weren’t on the wall. Had I gotten #10 on one of my first two tries, I’d have beaten my fourth round time. Really enjoyed this WOD, but still a ways to go on the HSPU.
Jerk x2 emom: 135#, 155# x 4, 165#
Should’ve been closer to 180# but wasn’t feeling it today. Watched a bunch of Mark Rippetoe Starting Strength vids on this today so worked on new cues, foot positions, hand positions, active pressing, recovering, etc.
Press/Bent over row 3×10 @ 80#
This felt stupid at 55%, was that the correct %? Especially the rows since they always are way too easy compared to the press. Always feel like I need a second bar.
Metcon: 1:27, 1:37, 1:38, 1:59, 2:08
As always, JK drops off a physical cliff after 3 rds. Not that I had high hopes for this one, CTB pull-ups are a huge deficiency in my play book. Hell even the last rd of HSPU was broken up 5-2-1-2. Triceps just don’t recharge once they’re spent.
Post: ran into BrettRaz in the bathroom changing, his abs are bigger than my biceps, so that settles that.
Worked on one of the competition workouts for next weekend:
Chipper
15 HSPU
20 Back Squats @95
25 TTB
30 Burpees
25 Pull Ups
20 Front Squats @95
10 Bar Muscle Ups (on the weeble wobble bar)
11:30
Finished everything but the bar muscle ups around 7:30 so plenty of time to complete the bar muscle ups, but I couldn’t string any together on the little bar.
Thrusters: 1RM 105# 115#F
Haven’t done this since we were in the middle school. Serious slo’ mo’ action on the way up. I should be able to do 115# since my 1RM jerk is around that (or so I think).
Metcon
1) 2:04
2) 2:00
3) 2:09
4) 2:06
5) 2:37
My grip fell apart around round 3. I was struggling to get my chin over the bar. I’m glad Steph called me out on it. I spent more time on pull ups on round 5. Need more grip strength!!
HSPU’s used 1 abmat/10#bumper/5#plate. I should’ve ditched the metal plate. I just realized I normally don’t even use one, so not sure why I threw it in there last night.
First WOD post holidays. Thrusters were pretty good, 42-62-72-82-87(F). Dumped the 87 at the front rack position because didn’t seem to have enough to push it up.
Metcon seemed like a pretty easy one to come back to, but my movements looked pretty ridiculous. I initially planned to finally put some of my kipping HSPU into a WOD, but I was just ridiculous on the wall even with regular HSPU, so I kept with regular HSPU but was really off on depth/range of motion (1 abmat and 1 10# bumper). Pullups (orange band) really sad too. Rounds 2:49 – 3:10. Slooooooowwww!