VOLUME
A – Jerk EMOM 6×2 (@ 75-90%)
B1 – Press 3×8+ (72.5%)
B2 – Bent Over Row 3×8+
TECHNIQUE
Deadlift 3-3-3-3-3+
Complete 1 round Every 5 minutes for 20 minutes of:
10 Chest-to-Bar Pull-ups
10 Push Press (135/95 or 80% of Press)
20 Calorie Row
Post load and times to comments.
This time last year… Sara wrote on our Goal Coaching Seminar.
Nay’s See-ya-later (belated)
-Nay Delagado
What’s up CFC family and Happy New Years from Columbus, GA. If I may, I would like to take you back a couple of years. It was Dec 2010, after more than a year of contemplating advice from friends of mine who where CrossFitters and really just unhappy with my training program that I decided it was time for a change. As part of a New Years resolution I decided to give CrossFit Chicago a try, and on Jan 3, 2011 I showed up at the doors of the CFC. As Kelly!!!!!!!!!!!!!!!! introduced me to the baseline workout I thought to myself this should not be too bad, since I am in the military and fitness is apart of our framework. Well that was all fine until I hit the pull-ups. All I can say is I was HUMBLED. For the first month of Jan 2011, I was introduced to the community and to the wide range of movements, workouts, and lifts in CrossFit. Every night I would come home with a different level of soreness in a different area of the body that I had never felt before. I mean I felt soreness, however nothing like this. And then there was FRAN………. Enough Said!!! She served me so bad that I still have nightmares till this day.
Over the course of the next almost two years I learned movements that were both fun and challenging. Movements such as push-ups, box jumps, burpees, kettlebell swings that seemed to come natural. And then there we other movements such as pull-ups(strict, kipping, butterfly), muscle-ups, double-unders, handstand push-ups that were very challenging and took a considerable amount of time to get a good grasp on. And then there is the always challenging, and sometimes irritating Olympic lifts like the SNATCH that can get me from zero to irritated in 1.1 seconds. With all these movements and lifts there is never a dull workout. In my experience always a new challenge to look forward to.
The events that I had the opportunity to participate in such as Fight Gone Bad, Paleo Challenge, CFD Memorial WOD, and the infamous Throwdown between the 6amers and THE KICK ASS NOON CLASS!!!!! provided a level of competition and camaraderie that defines the true nature of CrossFit Chicago.
I would personally like to thank all of the CFC family from all excellent coaches who have taken the time to assist and mentor me during my time at CFC. To all my fellow athletes who I was privileged enough to workout with, and more importantly get to know on a personal basis. You all truly made my experience out of this world and I will truly miss you guys. If you are ever down in the South, look me up. Until next time I wish you all a blessed and prosperous 2013. You guys are the best.
Sitting here at CrossFit Northern Kentucky shaking my head at the quality. Coach is over talking to the 6 am class while almost every person in the 5 am class is form and standard ignorant.
Travesty.
Emailing CrossFit as soon as I get back to my hotel to offer my services as senior quality control.
Gusto!!!! You are and will be missed. Since we met and WON our team paleo challenge you have alway been a positive support, smiling face and big armed hug for me to look forward to at CFC. Y’all come back and visit now, ya hear! And you better let me know when you’re in town…. Ill even leave the amazing 6amers and go to a noon class just for you! Take care my friend! Gusto or bust!!!!!
@CrossFit Northern Kentucky
4rds
7 Curtis Ps
15 kettlebell squat clean
20 pushups
30 grasshoppers
19:49 Rx
Despite my disgust with the level of quality with the movements performed by the clients here the workout itself was pretty brutal.
Jerks, 6 x 2 reps EMOM @ 255#-275#-295#-305#-315#(f)
Missed the 1st rep at 315# for no good reason. just didn’t commit to getting under the bar and no time to re rack it for another attempt. good jerk work anywho
Press, 3 x 8 @ 147#, actually did 7 reps on my 1st 2 sets as my back was just starting to arch hardcore, AMRAP = 9 reps
Bent Over Row, 3 x 8, AMRAP = 12 reps
Intervals – 10 c2b pullups + 7 parallette hspu (3″ deficit or two 45# bumpers) + 20 cals:
1:40 (rower), 1:42, 1:37, 1:50 – last 3 on airdyne
all hspu unbroken except last round which was 6+1
Jerk 75-90% EMOM 6×2 @ 185,195, 2×205, 215, 205 – Failed at 2nd attempt at 215, went back down to 205. Felt much better than last week thanks to a good reminder from Bryce to make sure I am exploding the bar up instead of just trying to get under it.
Press/Row 72.5% 115 2×8 AMRAP 9/12
Metcon: 1:59/2:03/2:03/2:04
Orange band for CTB, 135# PP
I definitely think I could have done much better at this workout with a less exhausting week, have pretty much been working nonstop with insomnia and little time to actually eat. Did the best I could with what I had in me, but I will admit that it was a pretty poor showing.
Deadlift 3-3-3-3-3+ (no idea what weights I led up to, but landed at 180#) AMRAP was 5
Metcon @52# PP and red and black band pull-ups (which were very ugly)
2:28/2:51
Today felt brutal.
Sad to see ya go, Nay! I remember when you first joined CFC and it amazed me how hard you worked while always keeping a positive attitude no matter what (at least it seemed like that on the outside, despite your frustration with snatches haha).
Hope to see you again soon.
We’ll miss ya Nay, hope to see you back soon!
Jerk, 6×2 @ #215 – 225 – 235(1) – 235 – 245 – 260 (Jerk Double +#5 PR)
Jerk for a double has gone up #15 over the last few weeks, and got my BW back down to #165.
A – Press, 3×8+ @ #125, AMRAP – 10 reps
B – Bent-Over Row: 2×8 @ #125
Metcon, Rx’d:
1:37 – 1:42 – 1:44 – 1:44
Nothing is more demoralizing than looking to my left and seeing MattJ’s power output double mine on the rower, but nonetheless a good workout. He also smelled worse than me this morning, and I think the rest of the 6am would agree.
Post: 5 min HSPU clinic w/ Bryce & Fish
Finally learned how to kip HSPU. Only took me 3.5 years, but looking forward to adding these into the arsenal. Cartwheels are next.
1/18 6 AM’ers
Front space, found 1 black CF Chicago hoodie, Small
Back space, found writs wraps olive.
They are in lost and found.
Deadlift 3-3-3-3-3+
165-185-205-215-245 (7 reps)
10 Chest-to-Bar Pull-ups (orange band)
10 Push Press (95)
20 Calorie Row
2:30, 2:15, 2:38, 3:08 (pull-ups killed me on the last round)
Deadlift 3-3-3-3-3+, 225, 255, 255, 275, 275×6. Hopped on BrettL’s bar to see if I still had a 315# deadlift in me, then he went and rattled off an amrap at 420ish. I needed that slap of humility this morning. Thank you Brett.
Metcon. 2:20-3:28. If I was in a dark alley and came up against Pullups and Push Press, I would cower and they would destroy me.
@Jeff – Those are mine…Thanks!
@Nay!!!!!!! Going to miss you bro. Great times, from the time we spent a whole class and an extra hour frustrated trying to do the 1 squat snatch followed by 3 OHS to the time you hit me on the mellon with your bar and had to put me back together with durabond. Let me know if you get a chance to throw yourself from a perfectly good airplane, a must if you get the chance.
@ Nay!
NOOOOO!
Good luck to you though, and come back and see us soon!
Good luck Nay.
EMOM Jerk @ 185/205
3×8 Press / Bent Over Row @ 135
Metcon: Normal Pull-Ups (not CTB), 135 on PP
1:43 / 2:03
Deadlift
warmed up with 85 (5) and 105 (5)
135-155-175-185-185 (5)
pre strength cycle my 3RM DL was 185… and after a high volume marathon season doesnt seem that I lost much which Im happy with
Metcon
Only was able to get in 3 rounds becuase once 7:00am hits I have to hit the shower and motor to school…fear of revolution by the students
2:04, 2:05, 2:07
Good Luck Nay!
Deadlifts 105-125-135-145-155X9
Should have worked up a little heavier.
Really enjoyed the metcon today:
10 Chest-to-Bar Pull-ups (orange/red)
10 Push Press (52)
20 Calorie Row
2:14. 2:10. 2:06. 1:59
Probably should have pushed harder in those first rounds! Was not sure how long 20 cals were going to take me, next time I will have a baseline.
WE MISS YOU NAY!!!!
@ Nay, Was a pleasure hitting noon with you when I was back.
Fully agree with Woody I always think of the money I could save when flying if they let me out at the 1000 feet mark and no O’ Hare immigration.
All the best and safe travels, Dougie
Nay, we’ll miss your great attitude and smiling face. I remember when Woody’s head got clubbed.. Durabond, really?!
Good read on 7 foods to avoid, that most people don’t typically think are that bad.
http://www.t-nation.com/free_online_article/most_recent/7_foods_that_make_your_liver_glow_in_the_dark
…and of course. Nay, we’ll miss you man. Hopeful that you’ll find your way back to Chicago again, and know that you’re always part of the CFC family if you ever need anything.
Deadlift 3-3-3-3-3+
225-315-365-400-420(3)
Really happy with this. 1RM from August 2012 was 425#.
Metcon
10CTB
10 Push Press @ 95#. Shoulders off still and I didn’t feel like having CrossFit neck all weekend. Started to feel my calf go bad and did strict press after the 2nd round. I’m falling apart.
20 Cal.
1:54-1:55-1:46-1:47
CTB got a little faster in the later rounds.
@Nay. Super sad to see you go but wish you all the best in your new home town!
@ Bryce. Great article. Thanks
Due to popular demand, we’re getting women’s cut 3/4 sleeve shirts in for you gals to try-on before we put our order in. They’ll be here on Monday and pre-order will extend till Thursday.
Deadlifts
3-3-3-3-3+
115#-135#-155#-175#-180#x7
Metcon:
10 pull-ups w/orange + blk bands
10 push press @55#
20 calorie row
Fastest = 2:07 (1st rd) ; slowest = 2:38 (last rd); 2 rds in between were 2:18 and 2:34
*1st 2 rounds of pull-ups and 3 rounds of push press were unbroken which definitely helped with my time b/c I needed all I could get for the row. I was also very happy with the fact that I was getting 1 calore a pull the 1st round until I realized the damper was set at 9. It made a big difference for the next 3 when it was not…
Super small, but fun 9am class…where is everybody?!?!?
Deadlift 3, 3, 3, 3, 3
105#, 125#, 135#, 155#, 165#
WOD:
10 chest to bar …no band, but not close to chest to bar!
10 push press @52#
20 calorie row
fastest: 2:39
slowest: 2:48
Post: 3*15 sec static GHD hold w/ 10#
5K run
Good luck to you in the Peach state Nay!!!
Mixed it up with an 11:00 with Bryce.
Was off for two weeks, so took a little time to get warmed up, but very good workout to come back to.
Deadlifts:
185-205-235-255-265 x 5.
Could have gone a little heavier and should have gotten more on the amrap, but started losing grip on rep 3.
Metcon:
started CTB, but after round one, was back to pullups.
10 pullups
10 push press @105
20 cal row
splits: 1:49, 2:00, 2:04, 2:02
Pullups were unbroken, but could have done 115 on push press…but was okay I didn’t show everyone what I had for breakfast.
Shoutout to Mike who was in his 3rd class, but was moving a ton of weight in the deadlift.
Nay – Best of luck to you! We miss you at the box!!
Jenelle – Everyone was at the noon.
DL:
123-143-160-173-185+5
Core got soft on the 5th rep, otherwise I would’ve tried another rep.
Metcon:
1) 2:22
2) 2:31
3) 2:31
4) 2:26
Went with 55# PP. Feeling beat up at this point, went lighter so I’m not completely worn out for tomorrow.
Woody introduced Melissa and me to Dane’s grip strength thingy :o) “The Nunchuck” as SCookie called it. Definitely a forearm burner.
Did this solo after the noon class.
A – Jerk 6 x 2 EMOM 245 x 2, 265 x 4 (1 fail)
B1 – Press 2×8 (130) AMRAP x 13
B2 – Bent Over Row 2×8 AMRAP x 16
Pretty much always feel rough on the jerks when I work by myself, looking forward to working in with the class again on these. Press felt ok today.
Conditioning (CTB + 135 Push Press)
1:12 – 1:13 – 1:18 – 1:28
Couldn’t hold on to the 2200+ cal/hr row pace for the last one. Goal was to get all four under MattJ’s fastest, but died on the last round. This is a nice sneaky burn if you try not to hold anything back.
@ Nay: So sad to see you go! Best of luck. We will miss you. Come back and visit.
Had our private 9am class again today!!
Dead lift: Thought i was suppose to do 5 reps so…)
5 @ #105, 5@125, 5@145, 5@155, 6@175
Wod: Pull ups (red/black band) need to go to red band
Push Press #62
20 Cal Row
First three rounds felt good, last round I fell apart
Fastest: 2:24 – Slowest: 2:45
Nay!!!!!!! Best of Luck! We already miss your positive energy in the KICK ASS NOON CLASS!
DL
123-143-160-173-173 (4)
Conditioning:
scaled: 5 CTB
55# Press
2:15- 2:32
Cheers to Bryce for managing a HUGE noon class-
Nay, I remember it must have been your first week and we were doing back squat. You were doing sets at #275. I was wondering who the hell this new guy was and thinking… damn I needed to get stronger.
Best of luck in GA!
Hopped in the noon class for a change of pace!
Deadlift–sets of 3s:
125-155-175-195-200 AMRAP (5)
Grip feeling stronger
Metcon with Sommer:
1 round E5M of 10 CTB, 10 PP (ha, PP…at 65), 20kcal row.
Fastest: 2:05
Slowest: 2:34
Too busy at work to eat any food all day, minimal sleep and 5th day in a row made for a very very very sore old man!
I should have taken a rest day.
Jerks
2 reps EMOM for 4 minutes @ 185
185 felt like 225, ugh!
Press
1×8 @ 125
Felt a cramp in my left shoulder
Called it there
No BOR
Started the WOD and left shoulder started to cramp up again, so I stopped and called it there.
I am a mess. Gonna rest all weekend and hopefully feel rested by Monday.
Noon with Bryce and 53 others
(Great job Bryce)
Jerk OTM 205 up to 235
Press 3×8@145
No rows
WOD rx’d 1:32, 1:40, 1:37, 1:50
Whatever…
Seacrest out
A1) Jerk 6×2 EMOM–225×1, 235×3, 240×2 (1 fail)
B1) Press 2×8+ @ 125#—amrap 9
B2) BOR 2×8+ @ 125#—amrap 16
Conditioining—
1:28, 1:34, 1:46, 1:47
D1) 4×12 DB push press @ 55#
D2) 4×12/arm DB row
E1) 10 min plank
Best I’ve felt this week by far, but still had some endurance issues after round 1 on the metcon. Thought it was 5 rounds and I’ve never been happier to hear Kurt’s voice than when he told us after round 3 that there was only 1 more round. Felt much better today, but long way to go still. Most humbling week of CF I”ve had since I started.
Bryce, those times are pretty sick. Did it solo, huh? That’s convenient. In seriousness, nice work.
Nay, take care buddy. You’ve always been upbeat and a pleasure to work out with, which foils me nicely. See you down the road my man.
11am
Deadlift
185-205-225-245-265(3)
Metcon: 75# push press
1:58,2:11,2:47,2:01
Blackhawks open tomorrow at 2pm in LA
GO HAWKS!
Jerk 6×2 @ 125-125-125-135-135-135.
Press / Row 3x+ @ 80-85-90. AMRAP 9/12.
Still need to work on better footing on the jerks. Didn’t do to well last week on the press so built it up each set.
Met: 2:03, 2:34, 2:53, 2:58 @ 105. Stringing CTB needs some work. Went a little higher than my 80% just so I could go above the women’s rx and feel good about myself.
Nay: Best wishes to you down South. I remember when you and I were finding our 1 rep max and you hit 400! Here’s an exclamation point shout out to you!!!!!!!!!!!!!!!!!!!!!!!!
Worked with xiomara on this one. Good work lady! Deadlift 85, 105, 115, 135, 145# all 3′s. Not bad considering I’ve never dl 145#. Not my strongest movement. Thanks for the push xio!!!
Metcon black and red band
55#pp
20 cal slow row….
Fastest 2:41 slowest 3:23. Slow slow slow….
@Nay, you will be missed. Good Luck to you and Malia
Feeling a little run down. I think I need a rest day.
A1. Jerks: 6×2 EMOM 135-145-150-155-155-160
B1. Press 3×8+ AMRAP = 7 (mental weakness)
B2. Bent over row 3×8+ AMRAP = 10
Metcon: 115# PP
1:53 – 1:59 – 2:01 – 1:57
Everything unbroken, but rows were really slow. Considering that I rely on my endurance rather than strength in WODs, wonder if it actually makes sense to turn the rower to 10 on Calorie measurements….
Partnered with with Angie P for deadlifts (nice job and safe travels back to PA)! Got up to 145#. Need to work on keeping my back tight.
Partnered with Anna ? for the metcon. Used the orange band and scaled push presses to 50#.
Shortest: 2:43
Longest: 3:25
Thanks Joe P for telling me “hands hands” during the row! Didn’t quite get to incorporate it during the metcon so I really really need to practice rowing. Argh.
Great coaching by Kurt today during the deadlift technique.
Deadlift: 245# Amrap 7 reps
WOD: 1:40-2:06 with black banded PU and 85# push press.
Nay, you’re an animal! Best of luck to you, man!!!
5 pm with Gina and Sara. Gina got to throw down some authority! Nice job getting control of the ADD crowd!,
EMOM Jerks @ 170 felt great, could have pushed it
Press/row @115# was a little heavy and was not at my %.
8-8-8 press
8-8-10 row
Metcon- worked with JVu
1:41-1:53-2:03- 2-09
All CTBs unbroken!!!
PP @ 115#- basically I wussed out, should have rx’d it
Row- damper on 10 was a death march from hell.
Fried
Weighted ring dips, EMOM x 6 mins – 10 x 2 mins, 8 x 2 mins, 6 x 2 mins
+
Alernating EMOM for 20 mins:
Evens – 50 double undera
Odds – 12 kb swings @ 100#
Gettin used to handling the 100#er. Started to suck about halfway thru but no problem being unbroken throughout. Missed 1 double under
A) Jerks @ 135# (Heavy for me, but felt great)
B1) Press @ 85# – 8,8,8
B2) Row 8, 8, 12
Metcon: Fastest 2:10, Slowest 2:17
CTB as RX’d
PP @ 85#
FINALLY figured out how to row efficiently with my legs! With the resistance on 5, I was pulling just about 1 to 1.5 Cal/Stroke during rounds 2 and 3. Felt great.
You are missed Nay! I’ve been wondering where you are, now I know. Good luck to you.
Jerk 6 x 2 #165. Nursing the back (and shoulder), didn’t want to go heavier.
Press 1×8 #105, 1 x AMRAP =9 Didn’t have time for that middle set, long WOD today.
BOR- AMRAP 10 or 12 or something.
WOD- CTB, #115pp
Best time was 2:07, worst was 2:49. Serious drop off. Had a hard time with energy. Perhaps my lunch of 1.5 Kind bars, 3 chocolate truffles, and a small piece of vanilla birthday cake wasn’t the best nutrition today?
That was not by choice, my morning bled well into my afternoon and if I wanted to make the 4pm there was no stopping for lunch.
Amen to FAB- NHL starts tomorrow! Super psyched to watch some hockey (other than my own beer league old man hockey).
EMOM Jerks x2 @185#. I worked on speed under the bar.
Press 8-7-6 @140
BOR 3×8
Metcon: 1:37, 1:35, 1:33, 1:32
I obviously didn’t push as hard as I could have, but I also became more efficient with everything with every round.
Nay, you were always a positive influence on everyone. Keep spreading the love brother!
EMOM
2×135,2×155,2×165
Press, BOR @ 95
3×8, 3×10
Met Con:
CTB
115 PP
Rower I rowed.
Fastest 2:12
Slowest 2:44
Struggled a bit with the PP. 3rd round felt best once I started powering through them with my legs instead of my arms.
Jerks EMOM: 2 x 135, 4 x 140.
Press at 110: 2 x 8, then only 6 on the AMRAP.
BOR at 110: 2 x 8, then 11 on the AMRAP.
Worried my form is going to suck even more if I move up in weight on the jerks. Still don’t feel super confident about the split, but I’m working on it. On press, I screwed up my breathing on the AMRAP and wound up failing rep #7. This was a few pounds above prescribed, but doable.
WOD at 115#: 1:29, 1:29, 1:42, 1:42. Would’ve loved to try this Rx but given the volume work above and my tendency to rush through PPs and not quite lock out at the top, I thought best to settle in at 115. First two rows felt extremely good, was getting a cal per pull the whole way through, which is unusual for me. Third round had a little trouble getting into the rower and on the back end I was sure I’d get cal 20 on my last pull and I was wrong, just an overall cluster of a round. Fourth was a battle, very glad there was no round 5.
Thank you for all the love and support guys!!!! ill see you again
Partnered with AndreaB. Great work lady, nice push at the end.
TECHNIQUE
Deadlift 3-3-3-3-3+
105-135-155-165-175#(3)
1 rnd E5M for 20min
10 pull ups (orange & black bands)
10 PP (55#)
20 Calorie Row
2:29-2:57-2:59-2:37
Late Post:
Was able to do this with no back pain.
Regular pullups, 135 and 20 cal row
1:31 – 1:38 – 1:46 – 1:54
Jerk- 125,125,125,130,130,130
Press and row 60# AMRAP 10
WOD
2:11,2:41, 2:39, 2:42
Difference from 1 to rnd 4 was the pace of pull ups