Congrats on the new addition to the family!
VOLUME
A – Jerk EMOM 4 x 2 (80-85%)
B – Jerk Every Other Minute 4 x 1 (90 – 100%+)
C1 – Press 1x 5 (50%) 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x AMRAP (80%)
C2 – Bent Over Row 1x 5 (50%) 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x AMRAP (80%)
TECHNIQUE
A1 Box squats
A2 Rope climbs
Teams of 2 Complete: (Partner 1 Completes Full Round Before Partner 2 Begins)
20 Minute AMRAP of:
10 Pull-ups (No Bands! Partner assisted if needed.)
10 Push-Ups
200M Row
Competitor’s Conditioning
15 Minute AMRAP of
3 Bar Muscle-Ups
6 Parallette Handstand Push-Ups (3 Blue Rogue Bumpers + Abmat)
200M Row
Post load and time to comments.
This time last year… Teresa wrote GOALLLL!!!!
In-House Olympic Meet FAQ’s
-Bryce Wood
- What time do I have to arrive? If you weigh in on Friday, then you can arrive around 8:15 – 8:30 depending on how much warm-up time you need. If you choose to weigh-in Saturday morning, we recommend you arrive closer to 8:00.
- Why do I have to weigh-in? Your weight will not be a determining factor as to when you lift, but it will allow us to find winners in each weight class, and determine our overall winner. Only myself and Jonny will know your weight for the meet.
- How many lifts do I get? You get three attempts in the snatch, and three attempts in the clean and jerk. The order of lifters will be based off of your weightlifting attempts. If you miss a lift, that will count as an attempt. If you miss a lift you can NOT go back down in weight.
- How should I plan my lifts? I would recommend opening with a safe weight. Something 5-10 pounds under your PR. If you fail all three attempts, you get a score of 0 for that lift. Getting a successful lift to start is very helpful mentally as well. Depending on how the first lift felt, I would go either just below a PR or shoot for a new PR. If the 2nd lift is successful, go for that 5-10 pound PR depending on how the lifts have felt. Remember, we do have fractional plates, so a 1 pound PR is still a PR!
- How long will the meet last? That is all dependent on how many participants we get. I’m hopeful that we can get at least 50 of you to join for the meet. If that is the case, it should last 1.5-3 hours. We will have a men’s and women’s platform running at the same time to save on total time.
- Will there be a programmed workout for Saturday other than the meet? Yes, it is far from the most creative workout we’ve designed, but there will be a workout for you to complete in the warm-up room. Both of the these options will not go toward your weekly attendance. Again, we highly encourage the meet, and you can still complete the alternate workout after if you so desire.
Please post or email me any other questions or concerns you have.
6am today was pr city as i think the volume crew had at least 7 prs on the jerk. tough standard to match for all the later classes. the bell was ringing every minute on the minute for quite a while…
didn’t get to jerk this am so will fit them in tonight:
20 min team amrap w/AllDay = very little rest b/w rounds:
we got 17.5 + 3 pushups. i did 9 and AllDay was seconds away from starting the 200m row of his 9th round. this one got rough after the first 3-4 rounds but i kept everything unbroken and row paces were all in the 1:27-1:29 area except the 1st and last which were faster
+
5 rounds:
60 shoulder taps (aka wall runs) – chest facing wall
1 min rest
this was another wod in and of itself. haven’t been doing these as religiously as i used to so this was much needed work. hopefully i didn’t wipe my shoulders out for the jerks later with all the pushups and shoulder taps but we shall see
17 rounds + 3 pushups not 17.5 rounds was our amrap score
Fun class this morning!
EMOM- 105, 110, 115, 125
EOM- 130, 135, 145 (PR), 150 (PR again!)
Press and row- 45×5, 50×3, 60×2, 65×1, AMRAP 68# 13 press, 13 row
Could have done more in the AMRAP but wanted to save something for the workout.
WOD with Brooke
9 rounds 10 Push Ups
I went first so I had 5 rounds. Kept it around 2-2:15 each round. Pull ups were mostly quick singles but threw in a few chained when I could. Push ups on my knees. I know I have the strength for toe push ups. Don’t know why I keep doing knees…(just comfortable on my knees! Bahahaha) row was steady around 1:50
Slept really well last night and therefore felt good this morning!
Congrats Alley family!!!
Jerk
EMOM- 1×2 @ 105, 3×2 @ 110
EOM- 4×1
120-125-130-135
new PR by 5#
Press/Row
1×5 @45
1×3 @50
1×2 @ 60
1×3 @ 65
1xAMRAP @ 68
8/15
no time for metcon today
Great 6am crew this morning. Did the technique work and was able to figure out how to climb the rope! First time in my life that I ever made it over 2 feet off the ground (or less) on the rope; very, very happy with this new found skill. For me, rope climbs go into the same category as handstands (against the wall) as things I can do at (almost) 31 that I could never do as a child.
AMRAP: Partnered with Cheng and we were able to complete 9 rounds plus 138 meters on the rower. I was the limiting factor as I still need assistance on my pullups.
Jerk
EMOM: 65, 70, 75, 80
EOM: 80, 85 (PR – but form looked like shit)
Press/Row: 45×5, 50×3, 55×2, 60×1, AMRAP 65# – um 1 press (I think I was done at this point), 6 row.
Metcon w/ Sommer: 9 rounds + 10 push ups
Jerk EMOM 4×2 @ 2×175, 2×185
Jerk EOM 4×1 @ 215, 225, 235 (10# PR), 255 (f) 245 (20# PR)
Rang the bell twice today with Marc S
Press/Row 80% @125 AMRAP 9/14
Metcon: 10rds 3 pull ups
Partnered with my wife. Was able to string most of my pulls ups together, which is a first for me. I probably could have gone a little harder on the row.
Good week for me, PR city
Bryce told me my pull ups are looking really good. BEST COMPLIMENT EVER! My life is complete.
And congrats Melissa S. on getting your first rope climb!! Lots of PRs today, my ears are still ringing from that bell!
and I climbed the rope between the 1st and 2nd Press/Row sets
Fun morning at the 6am. PRs flying all around and the bell didn’t stop ringing.
Jerk EMOM: Worked up to #225
Jerk EOM: #245-265-280(F)-280(+#5 PR)
Have PR’d on my jerk #5 for the last three or four weeks, so we’ll keep working. Just gotta get that clean up to par now…
Metcon w/ AlexN: 17 rounds + 3 pushups
Fun one today. Bryce told me to row harder halfway in as I didn’t look tired enough–I rowed harder, then I got tired. January has been a rough month for Notre Dame, so Alex and I tried to put up a respectable score this morning.
Despite ridiculous traffic this morning, squeezed in my volume lifts today thanks to Bryce and Erin.
A: EMOM 4×2 Jerk @ 185, 185, 195, 205
B: Every other minute 4×1 Jerk @ 225, 245, 255 (PR), 275 (PR-although I reverted to basically push-pressing it)
C1: Press AMRAP @ 145 – 11 reps
C2: BO Row @ 145 – 15 reps
Also, left my favorite grey Patagonia pull-over fleece there, size large.. so if anybody runs across it, It’ll hopefully still be there Monday
Tons of fun at the 6am class this morning. Congrats to everyone who rang the bell.
A1 – EMOM @175#, 185#
A2 – EOM 205#, 225#, 235# (+10# PR), 245#(+20# PR)
B1 – AMRAP 12 @ 115#
B2 – AMRAP 21 @ 115#
Conditioning with 6am Glen – 14 rds + 4 PUs (+ one “sorry ass” PU – according to Bryce – that didn’t count)
Solid week: new PRs for Clean, Snatch, and Jerk.
Flu is still kicking my ass, hoping to get in this weekend.
@Crossfit Synergistics (Ashland, MA)
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders
27:09
Rude way to start the morning. Wasn’t feeling very energetic this morning. Long meetings during the day followed by late nights at the bar with colleagues. Burpees were really the limiting factor here. I think I spent about 20% of my time on those.
Off to London tomorrow. Not sure if I’ll get to visit any boxes, they aren’t as prevalent as in the US but I am attending the London Throwdown on Sunday near Heathrow.
Volume:
Jerk: EMOM @ 245
Jerk: EOM @ 265, 275, 280, 305 (5# pr) – Rang the Bell
Metcon: Rxd with Brett L.
13 rds + 6 pull ups
New PR on this workout so Rang the Bell
Bummed but I won’t be able to make it in for the meet. Will the other workout occur during normal class times? Will there be a 12pm woc? thanks!
TECHNIQUE
A1 Box squats (125#, worked on form. These felt comfortable and I could probably go up on the weight)
A2 Rope climbs (couldnt figure out my feet at first, but got about 80% up on my 3rd try)
20 Minute AMRAP of:
10 Pull-ups (Partner assisted)
10 Push-Ups
200M Row
10 rounds + 7 push-ups
Partnered with Chad. We moved at a decent pace considering we had to help each other with pull-ups
@ Angie, just come in when you can if you are unable to participate in the meet. The workout will go down whenever you are ready for it.
Skipped the jerks this morning.
A1 – Press 145×8
A2 – Bent Over Row 145×11
Felt a little slower than normal on these today.
Conditioning w/ Erin after the 7am class
16 rounds + 4 push-ups
Definitely a long workout, but with the breaks it was good to push the rows a little harder. Short breaks, as expected, with Erin on this.
Technique:
Front Squat from Tuesday
135-185-225-275(F on the 2nd)-260(PR)
Maybe 225 to 275 was too big a jump. 260 felt ok. Have not done a FS 3RM or 1RM in a long time. Former 1RM was 245 (Nov. 2011)
Metcon: Rxd with TimS
13 rds + 6 pull ups (PR! Love that bell)
Technique: Bad rope climber, slightly better box squats.
Metcon with Jonny Vu: 11+some pullups. Good work from Jonny with an injured shoulder. Gave him plenty of rest time in the later rounds as I broke up pullups and pushups.
Was in trouble when I looked at the clock expecting to be nearing the 20 min mark and the clock showed 5:54.
Congrats Alley Family!
Woke up a tad early and had a ton of energy so I decided to drop in on the 6am crew. Worked with Casey this morning. Casey and I were paleo challenge partners last year so it was nice to be paired up for a workout again.
11 rounds + 3 pull-ups. With Casey’s help, I had to do all strict pull-ups due to 2 bum shoulders. Push-ups were unbroken and rows were unbroken. I didn’t ring the PR bell for an unbroken row since I’ve done that before. Maybe if there’s a WOD with an airdyne or ski erg component, I’ll be able to hear the sweet ring of PR bell.
Box Squats – worked on technique at 95#. Skipped the rope climb due to shoulders
Post – 30min of should rehab work.
Lack of sleep this week is catching up with me. My brain needs some REM sleep.
Technique:
Box squats WTF, think I’m getting worse at squating. Just not registering. Is it too late to go to law school?
Rope Climb: Had fun with the rope. Wish I had longer socks on! I would have went higher, but please with me first attempt at the rope climb.
Metcon:
Teamed with Aaron at 6am. I thought this was a fun WOD and a good morning crew. My pullups slowed us down a bit, but we were overall solid.
12 full rounds, plus 96 meters on the row from Aaron.
Had a lot of fun with todays Metcon.
11am w/ Coach Bryce
Rope burn and torn callouses! My shin and hands are on fire!! Regardless, fun partner metcon today with ChrisT 16 rounds+8 pullups. Really proud of what we put out today, 3rd best time so far today behind alexN/allday and bryce/erin!
Congrats on the new addition to the family!
Box Squats: sets of 5 @ 65#, 75#
Rope Climbs: 6??? (Love these!)
WOD with Terry and Lyle
12 + 5 pushups
Tore pretty badly on the first 3 pull-ups, so switched to ring rows after that!
Box squats up to 275 for 5
If anyone finds my upper-inner
hamstring/ass-groin region, please put it
in a cube I’ll get it next week.
Rope climbs-4 in 2 pulls each
WOD with Woody
15 rounds+32 meters. We smoked
Borko and D Rock. I finished out round 16
Everything unbroken for both of us. I think that
makes Woody and I 3-0 career.
Post:Max Seated Box Jump
New PR-54″. Hells yeah!
We hope to see a lot of you tomorrow morning for the Oly Meet. It’s a complimentary workout and you get the support of the entire gym behind you.
Here are some videos of us at Windy City’s Oly Meet in 2010:
Guys: https://www.youtube.com/watch?v=GnJyT7SX2rk
Gals: https://www.youtube.com/watch?v=nKFm9goSpUg
Here’s to the little man in that picture being the starting quarterback for your Chicago Bears in 2036. Congrats Alleys!
Congrats Alley family!
Volume
Jerks: worked up to 125#, missed 130# (would have been a PR) but I think I could get it next time. Lost the bar forward
Press @ 65#: 3, then 2. weak sauce.
Metcon with Tunisha – sorry if I got the spelling wrong :(
10 rds + 10m row. Way to go girl, this was a tough one!
Congrats Eric.
@ Tony
EA is like 5’8″ and his wife is shorter than him… so next Rory McIlroy is far more likely.
Nooner-
PR’d the jerk @ 170# forgot to ring the bell, Ring, Ring! Finally over body wt, haven’t jerked in a while.
WOD- worked with St. Arnauld & Tiffany we each did 5 full rounds and Tiffany and I got to 15-ish meters on the row. I need to learn how to count again.
Looking forward to the meet tomorrow.
PS check lost and found, getting full again.
Split jerk- worked up to # 235 (pr)
Press- Amrap at #130 = 8 reps.
Metcon: partnered with Derek. Lost to the bully and woody. 14 rds + 100m
Good work by all.
Congrats Alley’s…..get some sleep when you can.
Day off from work today so got in for the 11w/ Bryce
EMOM jerks @165
EMOM 4×1 165, 185 205(tied PR) and 210 (fail). Just too far forward. Next time.
Press/BOR
Amrap at 115
Press- 9
BOR 16
WOD with drop in Paul from salt lick. He worked hard for someone that had only been crossfit ting for 4months and 50 yrs old.
We got 13 rds + 125m
I hit all,pull-ups unbroken.
5 days in a row thang just isn’t working for this old man. By the time Friday rolls around I am spent and I have no energy.
Jerks
EMOM 2 reps
185-185-195-205
EOM 1 rep
215-225-235(F)-235(F)
I had no energy at all
Press
135 for 6 reps
Ugh!
Skipped BOR
7 rounds of
25 ft back rack walk with 225#
25 ft back rack walk with 225#
25 ft farmers carry with 165#
25 ft farmers carry with 165#
Rest 1 minute
I feel like jello.
Gotta find a way to work in rest day during week and get in on weekend.
A1) Jerk 4×2 EMOM 205 for 1 & 2, 215, 225
B1) Jerk 4×1 EOMOM 245, 255, 265, (270)x2. 5# PR @ 265#. 270# was right there both times, but couldn’t finish.
C1) Press 140# x 8
C2) Bent Over Row 140# x15
Competitors WOD–6 full + 5 HSPU. First time doing bar muscle ups and parrallelete HSPU in a WOD. Bar muscle ups unbroken and no problem. Parrallelte HSPU got hard.
D1) Sitting DB press @ 40# 4×12
D2) Ring Rows 4×12
E1) Grip roller @ 10# 3×2
E2) reverse hypers 3×12 @ 110#
Finally over the flu. Felt strong and energized today for first time in a long time. Endurance still not totally back, but I’ve been pounding calories the last couple weeks and going to stick with it as it seems to help with my energy level and recovery. Who would have thought?
Good luck to all competing in the oly meet tomorrow.
Congratulations Alleys! :)
Great job to the 6am-ers…the bell is still ringing in my ears.
Congrats Eric A and family!
Jerk PR 125
Wish I would have tried for 130, but happy to see a 5# PR after being stuck at 120# for well over a year.
Partner WOD Rxd w/Mo: 11+10 pushups
Then coached a fun 6 pm with shitloads of PRs! Nice job Alex, Gina, Tim, Scotty, Dave and Adam!
Congrats Alleys! Bumped into Eric on the way in/out today. Glad to see him at the box so quickly.
Jerk- 4×2 #165 then
1x #185
1x #210 (#5PR)
1x #215 (another #5)
failed #225, but it was mental. I can have that #225, it didn’t feel that heavy.
You know I rang that damn bell twice!
WOD with Jovan-
13 rounds 50m. A good pace. Fun WOD
Good luck all tomorrow. I’m too weak to compete in the #187 category and too fat to compete in the #170! Also have a pretty busy morning, no way for me to make it in at that time.
I have the feeling that Brett Raz did not PR at #125 today.
Worked with Helen on the technique portion of the workout. Worked up to $105 on box squats. Just tried to figure out my footing on the rope climbs. Got about half way up. ..it had been a long time.
Amrap with t4! Nice work lady all the way to the end!
11 rounds even
Technique
Worked up to #135 with box squats
Rope climb was pretty funny
AMRAP
Worked with Jason and we ROCKED it!
14 rounds
Pull-ups were my limiting factor but I got at least 3 on my own before his help.
Row felt great today….
Pushed it. !!
6pm = PR CITY!!!!!!!
1RM Jerk @ 160#…..I know that I can get 165#!…I kept letting my elbows drop on my dip and couldnt get enough upward momentum on the bar. Next time I will be making 165# my bitch.
Metcon with Dr. Tim
14 rounds even
unbroken pullups….not so unbroken push ups towards the end
First good day in awhile at CFC
Weighed in at an almost naked 137.8…..I realized post strip tease that I may have gone a little overboard since I needed to weigh 139 or less. You live and learn :)
Jerk ~
EMOM: 85, 90, 95, 105
EOM: 125, 135, 140, 145 (pr)
Press/Row ~
50, 60, 70, 75, 80 (4/11)
Suck at presses!
Metcon w/ Katie: 11 rounds + 4 pullups.
Jerks: 170 +5 PR!!! The PR Bell is a great idea!
Press/Row: 100# 7/15 on AMRAP.
It’s been a great week, beat all my PR’s by 5#! Finally getting to a level where strength is increasing without conditioning going downhill.
Met: 14 rds + 4 pull-ups by Marc S. All pull-ups and pushups unbroken, although the rhythm was not. Thanks to Marc S for starting and finishing this one, you can be my wingman anytime!
the 6pm crew may have matched the am class with all the Jerk prs with the volume folks. Glad i was able to join the mix:
Jerk 1rm – 350#(+15#pr). got fired up to ring the bell. there is still more in me as this actually felt like 315# did so we’re getting 360#+ next time. when my clean catches up to my jerk i will be a dangerous mf’er
+
made up a 20 min amrap since i wasn’t going to do the competitor’s wod in the back room solo
20 min amrap:
10 toes to bar
10 ring dips
75 double unders
ROUNDS – 9 + 10 dips.
Had a rope malfunction in round 1 that really slowed me down and then it started splitting in the middle of the wod. i made it w/o it breaking on me but i had 10+ rounds w/o that early snafu eating up all that time. this was an Open type of a wod. could’ve made my transitions from du’s to the ttb’s quicker but overall a good sweat was had.g’luck to the oly meeters tmro, wish i could join in on the fun. if i feel up to it i’ll get some heavy clean work in before the meet
woops forgot i did squats before the jerks:
1 1/4 front squats:
230# x 3, 245# x 3, 265# x 2, 275# x 1
will be seeing a lot of these and pause front squats in the weeks to come
First off, thank you so much to my fellow CFCers for all the love! We are honored to be on the blog and very excited for the next chapter in our lives.
@ Joe P and Tony. Joe P is probably right. The Alley’s are somewhat vertically challenged. We can only hope for a outfielder, golfer, field goal kicker, or jockey.
Technique work: Box Squats and rope climbs. Rope climbs are solid and was able to get the to top in two pulls. Box squat is a pretty bizarre movement.
WOD: Partnered up with Jeremy–13rds and 6 push ups. Jeremy smoked it tonight. All PU’s unbroken but the push ups became my kryptonite after round 5. Had to break them up into 3′s, 2s and singles in the end. Just didn’t have anything left in the tank. We had a great push from Adam and Carlo who pulled away in the end. Great class tonight Kelly.
Rope climbs were a struggle. Can get my arms set but then can’t get that tension around the feet.
Teamed up with Oscar and Dan for the metcon. 13 rounds plus 10 push ups.
Was it a coincidence or a challenge?
A link back to my write up about my rope climb goal and rope climbs in technique work.
Well, I still got it. Once up the long rope and once up the shorter rope. Felt so good to be able to still do it. Progress!
Did box squats with Katie. We worked up to 125!
Did the workout with my main lady AndreaB!! 11 rounds even! Amazing job, lady! Thanks for putting up with me laughing during pull ups and the gross rope burn on my shin.
@EricA and JoeP — neither of my parents is above 5’9”, yet I’m pushing 6′, so I’ve got two words for y’all: Russell Wilson. Though I have to admit, Robbie Gould’s got a pretty cushy job himself and has a puncher’s chance of having a brain that isn’t made of scrambled eggs by age 50.
Jerk x 2 EMOM: 135-135-135-145.
Jerk EOMOM: 145-150-155-165.
Press: AMRAP at 120 — only got 6
BOR: AMRAP at 120 — got 11.
Got a little tightness way up at the top of my calf — not sure if it was box jumps yesterday, because it’s not where box jumps usually get me, but anyway, didn’t think it was wise to push it, so no PRs today.
WOD with Ollie: 15 rounds + 8 pull-ups.
A – Jerk EMOM 4×2 up to 245
B – Jerk EOM 4×1 255-265-275-285(10#PR)
C1 – Press 1×5 AMRAP 7@155 (weak!)
C2 – BOR AMRAP 12
Then teamed up with Carlo on the partner wod. 14rds+2pushups.
Post wod: 4×12 Reverse Hypers @160#
Great 6pm! Lots of PR’s….ring a ding ding!! The mic was almost as loud as the bell tonight! Thanks ladies!
Jerk
EMOM: 85, 90, 95, 105
EOM: 110, 115, 120, 125 (pr)
Press/Row
45, 50, 55, 60, 65
Metcon w Karen- I may be the worst partner ever
11 rounds 2 PU (i think)