VOLUME
A – Muscle-Ups 5 x 2-5 EMOM
B1 – Bench Press 5 x 3 (82.5%) (Final Set is AMRAP)
B2 – Pull-up 5 x 3 (Final Set is AMRAP)
TECHNIQUE
15RM OHS
As many reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-ups
10 Push Press (95/65 or 60% of Press)
30 Double-Unders
Post loads and time to comments.
This time last year… Woody had a great post about The CFC Blog.
Goodbye, but definitely not farewell
-John O’Toole
First, I apologize for taking so long to say good bye. Between relocating from Chicago to South Carolina and then starting a new business, I have been very busy. I can’t believe almost a month has passed since I left Chicago. So, it is with mixed emotions that I write this post. On one hand, I am happy for an exciting new chapter in my career, on the other hand, I will miss the people whom I have come to know at CrossFit Chicago. Earlier this week, I saw read two posts on the CrossFit Chicago site that hit home for me. One was sad and the other brought a smile to my face. First, My best to Jonny in his future endeavors. Then, it brought a smile to my face to hear that Kevin J was named January member of the month. Kevin, we have only had limited WODs together but I enjoyed the camaraderie and our conversations, so congrats.
I want to make this post short and sweet because I will be back in Chicago frequently and look forward to dropping in for a WOD with you all from time to time.
Some of you may know that I have traded my life behind a desk in the financial services industry in exchange for new life as part owner of a new box with my sister and brother-in-law in Hilton Head, SC. It is with mixed emotions that I leave Chicago and especially CrossFit Chicago and make the move to Hilton Head. Besides CrossFit, hockey was a big part of my athletic life and instead of a five-minute drive to Johnny’s Ice House, I now drive an 90 minutes to Charleston to play hockey down here.
Anyway, I want to thank the coaches particularly, Kelly, Bryce, Val, Randy, Sara, Jonny, Kate and Rudy for all you have done for me, and if nothing more, I hope I made you laugh at some of my ridiculous moves. I was humbled by my experience at CrossFit Chicago, just like many others, I walked through the doors at first thinking I was in good shape. But after the first WOD, I realized how unathletic and really out of shape I was. On a day-to-day basis, I will miss the community but look forward to forging our own community. Please, please remember that if you are ever in or around Hilton Head Island, please know that you welcome to drop in to our box in Hilton Head: Reebok CrossFit Coastal Carolina. Coaches are welcome as well. All my best.
OT
OT – it was a pleasure to meet you and work out alongside you. I wish you the best in HH and I’ll definitely look you up when I’m in the area.
Anyone have experience with the New Balance Minimus 20v3s???
http://www.newbalance.com/on/demandware.store/Sites-newbalance_us-Site/default/Search-Show?q=mx20v3
Rudy I have had my eyes on those blue and yellow ones for about a month now but I can’t find them anywhere around here. i’ve tried the water tower, the new balance store at Clark/Fullerton, sports authority, running away multisport and no one other than Eastbay has them – so in other words no experience but i would like to have some asap
A1. Bench Press, 5 x 3 reps @ 225#, last set 5 reps but not a true all out amrap – i may have only done 4 sets i lost count as i was in a round robin with 3 other guys
A2. Weighted Muscle Ups, 5 x 3 reps, 4 @ 10#, 1 @ 20# – should’ve done all sets at 20# for a better challenge
Metcon:
10 min amrap:
5 chest to bar pullup
10 kb push press @ 1 pood/arm
30 double unders
ROUNDS – 10 + 3 PP
went with kb push presses to change it up. I don’t know what it was this am but this was one of those rare “in the zone” situations where i was in a ridiculous groove and did not stop moving the entire time. i literally felt like i could’ve done 15-20 rounds if we were doing a 15 or 20 min amrap. my splits were getting faster and when we finished i didn’t even really feel fatigued or overly beat up. If only i could bottle this feeling up for the Open wods i would be sitting high up on the leaderboard
@Rudy and Alex
I had the older version of those and loved them. They are super lightweight and comfy. They worked for running, weightlifting, and other CF stuff (box jumps, etc). They however do not hold up for rope climbs….
Now that I see this newer version I may have to get a pair.
Slow morning, nothing felt good
MU w/black band EMOM 5×1
BP 5×3 @ 225, felt ridiculously heavy
PU 5×3
Metcon Rx’d: 6rds 5 push press, wasted a ton of time on DU
Volume w/ the boys:
A – Muscle-Ups 5 x 2 EMOM (orange band)
B1 – Bench Press 4 x 3 @ 65#, AMRAP 5
B2 – Pull-up 4 x 3, red band AMRAP 5
Metcon: 4 rounds + 10 PP @ 55#
First three rounds I got 25 DUs in 30 seconds, then fell off the wagon and struggled to get 20. CTB unbroken first three rounds lost my grip on the last round. PP was a struggle this morning.
Oh and HAPPY BIRTHDAY TONY!!!!
Happy birthday, Anthony!
6am workouts still getting the best of me….
Muscle Ups EMOM – 3,2,1,1,1
First time stringing 3 together was good, resorting to singles in round 3 was bad.
Bench Press 5×3+ 150# AMRAP = 5
Pull ups 25# 5×3+ AMRAP = 4
Didn’t push these too much.
Metcon Rx’ed: 6 Rounds + 10 PP
Good race with MarcS this morning. I think he got me by a few DUs in the end. I had to go 5-5 on the last 2 rounds of PP. Not bad overall.
Bracket Breakdowns…
https://docs.google.com/spreadsheet/ccc?key=0AiLn0yGR4bzzdHZOT0VLNm05VUlBTTcwQ19MbkczOHc&usp=sharing
Three major storylines:
Chris LaPorta beating odds on favorite Jamison
Woody failing in rigging his own bracket seeding and getting eliminated in the first round.
Arch-nemeses Tony Millard and JoeP in a hot 2nd round matchup
Only three dead in the water from what I can tell (Josh Banks, Krystal B and Molik Shah)
Exciting stuff!
Still need monies from 15 of you.
TECHNIQUE
15RM OHS
95#
I was able to get 8 at 105# but my wrist gave out. I think I could get this next time
As many reps as possible in 10 minutes of:
5 Pull-ups (red band, last 2 were unbanded singles)
10 Push Press (65#, need to go heavier next time)
30 Double-Unders (20,30,30,30,20)
5 rounds + 2 pullups
Our max time for DU’s was 30 seconds and I was pretty happy with my results. A month ago I could do 5 or 6 in a minute. Now, I hit 30 3 times in 30 seconds. My new PR is 25 in a row.
YOGA TONIGHT!
Tuesday 7-8pm, CFC 2nd floor loft
Email melissa@crossfitchicago.com for more info.
13.2 is coming…move better.
Technique
15RM OHS – 95#
10 minute AMRAP
5 Chest to Bar Pull-ups
10 Push-Press 95#
30 Seconds of DU attemps
5 Rounds + 6 PP
Very stiff this morning, don’t think I was active enough after 13.1. And I really need to work on double unders, I still haven’t been able to get any.
Happy Birthday Anthony!
Wasn’t really feeling it this morning, trudged through the movements.
A – MU practice 6×1 with some failed attempts to string 2 together
B1 – 5×3 @ 205# no AMRAP
B2 – 5×3 PUs no AMRAP
Conditioning – 6 rds 13 DUs
Good seesaw battle with No Talent A$$ Clown. He was flying through the CTBs, I would try to catch him during the PP, we’d finish DUs around the same time and then start it all over again. Edged him out in that last round but not by much – good race to end a lethargic morning.
Pre: Week 4 of the pull-up program: strict pull-ups 2×3 with black band, 1×4 2 red bands, 2×3 2 red bands. Didin’t have time pre-workout for my flexed arm hangs, which is unfortunate because they were pretty terrible post-workout.
Technique: 15 rep max OHS: 45# (was on number 13 at 50# and lost concentration and balance and dropped the bar. I know that I had the last two in me, so that was aggravating).
AMRAP: 5rds. + 10 PP
First 2 rounds unbroken with just the red band (yay), then 3-2, 2-1-1-1; last 2 rounds went to just the black band, but was still broken up.
PP @ 55# (last tested 1rm), was able to complete 3 of the sets unbroken, 2 were 6-4 and 1 was 8-2.
30 seconds of DU work (lost count on the rounds, but these are still on my major suck list, so I don’t think I had any rounds with more than 10).
Post: flexed arm hangs (bad); 5 minutes of DU work. Felt pretty sluggish today, don’t think my body is adjusting to the time change quick enough.
HAPPY BIRTHDAY ANTHONY!
Happy Birthday Anthony!
@JoeP How did your gambling, boozing, addictive personality only fill out 1 bracket????????
As a matter of fact, how did anyone fill out only 1?
You forgot the storyline of me being unable to continue in the tournament and open as a whole without some Miyagi magic or a new hand.
@ Bully
That was going to be a second surprise announcement… but that’s cool.
I only filled out one bracket because I am running the damned thing and didn’t want any alleged improprieties. If this was done online, much like the actual NCAA bracket will be, you can bet your sweet, sweet ass and busted up hand that I will have multiple brackets in there.
However, back to the breaking news… for those that have the lovable Bully going all the way to the finals… yikes.
BREAKING NEWS (Sorry for Bob ruining it)
While improving client relations and trying to acquire a new business, Bob “The Bully” Slechr injured his hand and has required the services of a “hand specialist” (not the fun kind). He will most likely be unable to participate and continue his Marginal Bracket tournament run, and may even be forced to wear the tutu due to his inability to grip a bar or barbell or something or other (we do not know the scope of the injury).
Bob attempted to make a plea upon the Marginals and absolve himself from the aforementioned tutu wearing, but alas since the incident merely involved an arrest and no bad guys getting shot, his request was met with unanimous denial and some rather sarcastic answers.
When reached for comment The Bully stated: “This is a rough crowd. I’m out here, protecting and serving, and you marginal pricks can’t even gimme a break. I’m bringing a ticket book to all the classes while I’m off work and just writing bullshit parking tickets to all of you! Pricks
Love,
Bob”
This was met with much rejoicing.
@JoeP
“Quoting” of the secret MEAT chat on the blog is a NO-NO, this is for MEAT only and you have given up our secrets of the MEAT and only MEAT can see other MEAT. If MEAT is posted willy nilly the the non MEAT might get jealous of the MEAT, like MEAT Hi 5′s only MEAT can touch other MEAT do you see what I am saying, MEAT, MEAT ?
@OT: Was always a pleasure having you in class! I think I coached you on your very first day at CFC! I wish you all the best in your new path and look forward to updates when you come visit us or if I get the chance to visit you.
I posted my stuff for yesterday on Monday’s blog day. Here it is:
>>
@Angie
3×10 Push press?!! Ha! I said sets of 3! and 1-2 high box jumps between sets. Oh funny girl….Nice to have you in my class again! I miss having you as part of the regular Monday 8pm crew.
First time I also got to have Jamison in my class. Was happy to see him at the 8pm.
Great night to coach overall. Got to meet some new people. Saw the light in people’s eyes when something made sense and the bar flew up easier. Makes me happy.
Volume at 7pm with JK:
EMOM Cleans: 125-130-135-140-145-150
Back Squats with ANDREA: Day 2 Week 2 of my squat cycle
6×6 @ 156#
Metcon (with CAROLYN!): Designed by Rudy since I need to work on skill stuff
15 min AMRAP:
1 ring muscle up
1 bar muscle up
1 strict HSPU
100 double unders
5 rounds + 11 double unders
Volume Work
Muscle Ups – Just worked to failure every minute (more like every other minute) 5-4-3-2-2. Need to work on kipping on the dip.. getting over the rings isn’t a problem but locking out is
Bench 5×3+ @ 135. Felt heavy today. Last set was 5
Pull Ups 5×3 – didn’t AMRAP the last set
Metcon @ 75#
5 Rounds + 1PP
Too long between movements. All PP unbroken. Tripped up twice during DU and last set of pull ups was 2-1-1-1
Bob, come on man. You can do it!!
http://www.youtube.com/watch?v=jPZFxlB-Qvs
http://www.youtube.com/watch?v=YIzrYcgfOH4
http://www.youtube.com/watch?v=U157X0jy5iw
OT the best of Luck. Felt a kinship with you right away.Hope to see you again.
Is technique really supposed to find a 15 rep max OHS? :o) That’s okay if we are, just want to double check.
15 OHS @ 42#
Kind of hard on the wrists. Get your wrad wraps out!
Metcon
Orange band (added black at round 4)
42# PP
6 rounds + 5 pull ups
@ Terry, Ref: Wradwraps, was my PDF ok ?
MU’s: 4,4,3,2,2.
BP: 155# AMRAP 7.
PU: Did 4th rd with 45#. Forgot to do AMRAP, but did this after the wod: 4 w/ 45#.
Met: 4rds + 14 DU’s @ 85#. Really displeased that I couldn’t get the 5 rds. More displeased that even though I could bench a bit more than No Talent he still did the met rx and held up well. I’d gladly trade in my man-tits for stronger shoulders.
@ John
Great meeting you, hope you stop back in. If I’m in the Carolina’s for golf, I’ll pop in for a WOD.
@ Anthony
Happy Birthday!
VOLUME
A – Muscle-Ups 5 x 2-5 EMOM
First time stringing MU, First set was really easy the rest were not…
5-3-2-1-2
B1 – Bench Press 5 x 3
135, AMRAP 12 reps
B2 – Weighted PU
20# 30# 30# 30# 20# AMRAP 3 PU
As many reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-ups
10 Push Press (75)
30 Double-Unders
7rds, 4 DU
75 was pretty light I went unbroken each round.. Should have done 95…
Im exhausted.
@John My favorite memory with you was in our handstand clinic. You got the kickup and were unstoppable! Congrats on all your accomplishments and I can’t wait to see you around the box again. Best of luck on your career change – that’s exciting!
Thanks to my 9am crew for being guinea pigs for my new heel walk burpee tag game. That was a lot of fun to watch and I’m kicking myself for not getting a clear photo for the blog – you were all cruisin too fast!
Happy Birthday Anthony!
Pre- OHS PR of x5 with #10DB thats right you are reading it correctly #10DB and for those of you that know me thats like #1000 to me.
Cardio day- 8K’s slight Incline (34:40), 3 x 30 planks into side taps.
15 rep max OHS: 45# failed at 47# on 12th rep
5 pullups: black band (unbroken)
10 push press at 42#
30 double-unders
-5 rounds, 3 push presses
Randy pointed out that I was all arms while doing du’s. I always wondered why my arms got so tired after doing high rep du’s, guess I need to start using my wrists more. The 15 rep max OHS’s were tough on my wrists and back for some reason.
@9am class
i am sorry for distracting everyone during the workout.
Welcome back janelle.
15RM OHS = 40# (got 11 at #45, and just lost focus/center of gravity so was mad because I thought I had it!). This was still up 7# over the last time.
5 pullups: red+orange
10 PP: 42# (unbroken)
30 seconds of DUs (got: 14, 11, 10, 8, 11 per round)
-5 rounds, 5 pullups
@ Josh Banks
Please email me your private, non-work email.
@Terry, do you guys have a way to look at/order Wrad Wraps besides in person at the box?? After my unfortunate wrist issue yesterday I really want to get a pair ASAP and I’m usually working out at 6 a.m.
Wanna get some wraps b/c I have a strange feeling that OHS’s are going to make an appearance in an open workout… and there’s my prediction.. Bam!
Happy Birthday Anthony!
Hadn’t been to a noon class in a while. Great crowd as always and great coaching from Kelly as always. Gonna start coming more regularly again.
OHS 15RM-75#
Wasn’t the legs that limited me but my shoulders. Feeling a lot better but more mobilitywod is needed.
Metcon: 5 rds plus 2 PP
Double unders getting better. So close to stringing them together!
The first rule of MEAT blog…
The first rule of the MEAT email thread is there is no MEAT email thread.
@ JoeP – Done.
I’m 1612th for the just barely old fart division, I just need to climb up 1592 spots and I’m off to California. Here is to hoping that there will be no more snatching.
15 OHS @135
6rnds 7DUs, nice place entire WOD unbroken except for 1 round of DUs were I had a couple trips. I shortend my rope A LOT on Kelly’s!!!!!!!! advice and it is a lot smoother and easier on the shoulders. I have to think about keeping my hands in correct position right now but I am sure muscle memory will kick in soon.
@Tina T,
Do you work/live in the city? We could meet you, but not sure at 6am! Let me know and we will work something out with you. You can email me at Terry0736@aol.com.
15RM OHS@ 75#
Snatched the weight overhead vs. from the rack. Started getting shaky around rep 12. Don’t forget to go with a more narrow grip on these.
Metcon: 6 rounds + 5 pull ups
65# push press.
Weight was fine, but my calluses hurt when I gripped the bar. I hate that!!! DU’s were unbroken in the last 3 rounds.
@John
Sorry to see ya go. Hopefully we will see you around soon and good luck with your new endeavors.
A1. 3×2 black banded muscle ups until I began felling it in my shoulder.
B1. 5X3 Bench @ #205 this is lighter and no AMRAP
C1. 5X3 Pull ups no AMRAP
Metcon: 10 min AMRAP
7 + 3PU
I stuck pretty well to my pace of 1 round every 80 secs. I think I could have done much better if my DU weren’t so F’d up today.
@ Deadpool-Exactly
Congrats OT! What an exciting career change!
OHS 15RM @ 75
amrap, rx, 4+1 DU
Feeling super sluggish today after a long weekend. Thanks to Kelly for keeping the gigantic noon class organized!!
4 Bar Muscle Ups EMOM
Bench Press 5×3 @ 260#
Pullups 5×3 @25#
No AMRAPs
WOD Rx:
7 rounds.
Pullups and PushPress Unbroken. Screwed up DUs. Took Greg and Kelly’s advice and shortened my rope. We’ll see what happens in the coming weeks.
@ Rudy…
I’ve had a pair of Minimus NB’s for about 3 months now and the only bad thing I can say about them is that a few times i’ve jumped off of muscle up rings and my foot has “slapped” the ground (heel first, ball of feet slap) and it does NOT feel great. Since the sole is virtually non existent, there’s not much cushion there. But as far as deadlifts, squats, most other olympic lifts where you want stability, they’re pretty great. Finally, durability wise they’ve held up pretty good from 4 days/week for the last 3 months.
@Scotty – you shouldn’t do that
Hi CFC,
Just a headsup: I left a black Patagonia jacket that is half fleece half down a few weeks back. It was seen in Lost and Found last week but as of this week it is no longer there.
If you mistakenly took it, no worries at all, I just was hoping to get it back.
So if you see it around, accidently took it, adversely possessed it, whatever, maybe just throw it back in the lost and found. No questions asked. Promise.
Thanks,
RD
Ohs 15 rm
Only did 35# I hate these but probably cause I’m really bad at them. Could have gone a bit heavier but ran out of time.
Amrap 5+2pullups
2 red bands
50#
30du
Went lighter on the bands and a tad heavier on weight. With the exception of a couple trip ups on du… everything unbroken. Could have gone heavier with weight on pp.
Good to be back!!
OHS 15 RM at 42#
Metcon: 10 min AMRAP
5 pullups
10 Push Press @ 42#
30 double unders (left arm would not work on round 5 which really slowed me down!!!!)
5 rounds
Post:
3*10 GHD Situps
3*10 Ab Wheel
OHS 15RM @ 42#
This is by far my worst movement. 1RM was 50#, so 15 @ 42# is an improvement. Maybe I’m finally learning how to keep stable while holding weight overhead.
Metcon:
5 pull ups
10 Push Press (65#)
DU (scaled to 20)
5 + 4 DU. Probably could have gotten 6+ if I didn’t have to stop twice to tie my shoes. I have some pretty good whip marks on my arms and legs though.
A1) Muscle ups 5×5 EMOM—First 4 rounds unbroken, 5th round broke into 3 and 2.
B1) Bench 5×3+ @ 230#—AMRAP 9 reps
B2) Pull ups–5×3 @ 1 pood—no AMRAP
Metcon rxd—-8 full + 4 push press
D1) 3x max rope pull ups—between 9-12 reps each round
D2) 3x max ring dips with 2 sec pause at bottom—between 10-12 reps each round
E1) 10 min planks
Volume
Bench/Pull ups 4×3 at 90, ran out of time for the last set
MetCon Rx’ed
4 rounds, 9 PP
Would have had 5 if I hadn’t torn (again) and obsessed about that the rest of the WOD. Gotta learn to take care of these calluses.
No accessory for me today, shoulders are still fried.
Bench
1 x 5 @ 135
1 x 3 @ 160
1 x 2 @ 195
1 x 1 @ 210
AMRAP 1 x 14 @ 220
Pullups, 1 x 5, 3, 2, 1, AMRAP 6
Workout RX
6 rounds (stopped working out after 9:30 because I forgot I was heat 2)
Dammit, the above is from me, not the handsome BRaz
Thanks for the birthday wishes everyone! Hopefully I’ll get a good present in the form of 13.2. Mostly I won’t and it’ll be wall balls and cartwheels.
A – MU – 4,4,3,3
B – Bench Press 5×3 @ #205
Metcon, Rx’d: 8 rounds + 5 DUs
Just want to say: NO BANDED KIPPING PULL-UPS!! in a workout!
Yeah, I’m stoked. Thanks to Alison and Katie for the push to try it!
OHS 15 RM at 42#
Then 7 at 52#, big improvement because the last time we did this I switched between the PVC and 22# bar.
Metcon: 10 min AMRAP
5 pullups
10 Push Press @ 52#
30, then 20-20-20 double unders because everyone was passing me by and I was thinking, I didn’t not scale correctly.
4 rounds + 7 push press
Recovery Program Day 11.2
A1. Bench Press 3×5 @ 165, 2×5 @ 175
A2. Pullups 5×5
10min AMRAP:
5 CTB Pullups
10 Push Press, 95#
30 DU
6 Rounds + 6 PP rx
Bench felt really good. Could have definitely gone heavier. First class metcon without any substitutions. Definitely a whole lot different than working out by myself. Really miss that atmosphere even though my ego had to be checked with Kacey, Geoff, and Gina going next to me. Double Unders were inconsistent, PP broken into sets of 5 for last two rounds.
Volume
A) Muscle Ups 5×3
B1) Bench Press 5×3 @ 145#
B2) Pull Ups 5×3 w/ 20# dumbbell
Conditioning: 5 rounds and 5 CTB RX’d
Volume
Muscle ups, just did singles
Bench: 5×3 @ 120#
Did more muscle ups instead of pullups, trying to string them.
Conditioning Rx
6 Rds + 20 DUs
Exhausted and I felt it in this metcon.
Post:
5×3 Back Squats @ 155
Solo before the 9am
A1 – Bench Press 5×3 (AMRAP 220×5)
A2 – Pull-up 5×3 (AMRAP 35 x 6)
Conditioning
8 Rounds
Rushed through this a little this morning. Broke a little longer than needed on CTB and Push Press a handful of times.
@ Val – woops! No clue where I got that idea. Thanks for having me at your wonderful 8pm class even though I can’t follow instructions. I never would have tried a 30″ box jump if you hadn’t thrown it in there so nonchalantly.
ohs: 60# (huge improvement as this used to be a pretty hard weight for 1 rep)
metcon: super-duper scaled . . . except for chest-to-bars!!
6 rounds, 8pps
5 ctb
10pp (55# cuz my wrist is dicey)
60 single-unders b/c I am just getting worse at double-unders.
Krystal B saved my life by letting me foul up one of her wrist wraps for the metcon.
Happy Birthday Anthony!
Technique: worked up to 45# 15RM OHS
Metcon: 5 Pull-ups (black)
10 Push Press (45#)- wish I went a bit heavier
10 Double-Unders – still very difficult to string a few together
5 rounds + 9PP
awesome job T4!!!! that’s huge!!!
volume work today
MU 2-1-1-1-1, really need to work on kipping these
BP 5×3 @ 90#
pull ups at bw x3
metcon rx: 6 rounds + 10pp
felt my weaker conditioning state on this one! nothing felt particularly bad, just moved a little slow :)
Testing day 2
Volume work
5×4 strict seated MU EMOM. Failed one in the 4th round and missed 2 full press outs
500m row -1:54.6
Modified WOD:
5CTB, 10 DB press 20#, 150m row. Ctb were very rusty! 6+5CTB
1RM seated strict press 83#. 1lb PR that I have been able to get for 6+mos. yay!
1RM weighted pull up 30# +7.5lbs from last test.
1st time ringing the bell since it was installed and I liked it:)
Hit the 6pm tonight,…Thanks Coach Kelly!!!!!!!!
Muscle up EMOM – 5,5,4,5
Bench 5×3 @ #185
Pull ups 5×3 @ 2 pood
WOD – substituted 5 bar muscle ups for 5 CTBs – 6rds
Hit yoga at 7pm, thanks Melissa D. felt good…
MU 3-3-2-2-2
PP 5×3 @ 105#
Pull ups 5×3
Metcon
8 rounds + 4 CTB….CTB are getting better but still too slow and tripped up on DU more than usual
Overhead squats 15RM-50#
WOD
First unbanked pull-up workout!!!! Hight five T! Must have been something in the water
PP@55#
DU scaled to 15…strung all rounds but one together.
6 rounds flat
TECHNIQUE – 15RM OHS
Did about 6 at 22# and 32#. 15 at 45# and 55#.
Wrist was achy so didn’t try for more but I probably had more in me under zero-pain conditions.
10 min AMRAP of:
5 CTB Pull-ups (scaled to reg pull-ups with bands)
10 Push Press (55#)
30 Double-Unders (scaled to 15)
5 rounds + 5 pull-ups
3 rounds with orange & black band, 3 rounds with orange, black and red. Feels SOOO good to be off the gray band! Push presses unbroken. DU were miserable again. Strung 13 together in one round and 4 in another. The rest were singles or doubles. I don’t understand what the problem is! Ugh…
A – Muscle-Ups 5×1-2
B1 – Bench Press 5×3 @255
B2 – Pull-up 5×3 Bar MU & Hip to Bar
AMRAP Rx’d: 8rds+14DU’s
Post:
4×8 Rope Pullups
4×15 Ring Pushups
Technique work today with the 6pm class
Set all sorts of PRs with OHS:
1 Rep Max @ 165#
3 Rep Max @ 165#
8 Rep Max @ 165#
10 Rep Max @ PVC pipe (PR)
AMPRAP:
5 CTB PU
10 95# PP
90 SUs
5 rounds + 5 PP (I think)
after fumbling with trying to do DUs for about 45 seconds in the first round, gave in and dropped to 90 SUs which took forever.
Omg loser @ Ocourt247
A – continued muscle up work, I seem to have lost mine and can’t get them back :(
B1 – Bench 5×3 @ 125#
B2 – Pull-ups 5×3
Metcon: 7 rounds and 1 CTB pull-up. Need to work on more consistency on the CTB’s.
Post:
4×3 Rope Pull-ups
4×8 Ring Push-ups
4×10 ab roller
Felt the effects of 4 days off on vacation and bad nutrition – it’s amazing how quickly my bodyweight movements decline when I’m not eating healthy.
Muscle up practice
Bench 5×3 @ 85#
Pullups 5×3
AMRAP Rx’d: 5 rds plus 5 CTB
Push press unbroken but very slow CTB singles and a few misses. Some unneccessary DU trip ups as well. Should have been 6 rds at least.
Shoulder stability felt wobblier than the last time we tested 15 OHS. Finished at 85#.
5 rounds and a couple double unders. Push presses are still bad but getting better over the last couple weeks.
5 CTB – grey band. (Gina said they looked easy so may have to graduate to single orange band soon.)
10PP@55#
10 DU
DU were so far off tonight that had to change to 30 seconds worth of DU. Couldn’t string them couldn’t even get one down. It looked like gumby trying to jump rope.
15RM: 45#
Tried 55# and got 6. My arms tuckered out.