Friday 1Jan09
REMINDER!
Today’s hours are 11am, 430pm, 530pm, 630pm.
T. S. Eliot
For last year’s words belong to last year’s language and next year’s words await another voice. And to make an end is to make a beginning.
Back Squat 5-5-5 or more
65%/75%/85%
3 x max push-up
1 min rest
Then, 3 rounds for time of:
Box jump (24″/20″), 25 reps
Front squats (40% of 1RM back squat), 15reps
Post loads, reps and times to comments.
For the short time I have been a part of CFC I want to say thank you to you Rudy and the coaches as well. I look forward to a long and very healthy relationship.
Happy New Year Everyone!!
BS 5-5-5 64#-74#-84#(3). No coach to check depth, so used lowest box (no blue pad). Got my butt down there for every single rep. Didn’t quite have the mental toughness to finsh at 84#; almost didn’t make it out of the bottom on rep 3 and wasn’t quite stable.
3x max pushups: 30, 16, 10. Pretty good form and shoulders felt good. Last time 25, 12, 10.
Metcon 3 rounds
25 box jumps (20″)
15 FS (40 percent 1 RM-40#)
8:15
Happy new year to all. Thanks to Rudy, Bryce, Alex, and all the new coaches for the support and encouragement. This is a great community, and I am happy I found it. 2010 looks to be an exciting year for CFC. Looking forward to whatever is ahead. Health and happiness to all.
Happy new year everyone! To the wonderful crossfit Chicago community, here’s to harder work, more fun and a great 2010!
Back squat: 65-85-110
Pushups: 28-11-12
Time 7:07 w/Box jump on wood box (think it’s 20″) & Front squats, 40#
HAPPY NEW YEAR! Seeing family in Atlanta was great, but bringing back my niece’s chest-cold-thingy right after the flu wasn’t … delayed the grand plan to dominate my suck list! So I’ll live vicariously through you and bide time since the antibiotics and quarantine administered by my “Harder-disciplinarian-than-Rudy-if-its-possible” boyfriend are forcing me not come in to infect the whole box and actually rest.
By the way, Effen Kerry® mentioned she and Chris found my digital camera. Someone mind holding it until I get back?
Tery, it’s been sitting on the clock shelf for 2-3 weeks now. I’m sure it’s not going anywhere.
Overhead Squat
1-1-1-1 rest 120 sec b/w sets
215# – 245# – 265# – 300#(failed the jerk) – 285# (PR) (squat was smooth and could do more probably)
+
Hang Snatch 1-1-1-1 rest 120 sec b/w sets
145# – 165# – 185# – 205#(f) – 205#
+
100 walking lunges w/25kg plate held overhead – ’09 games style
Time – 5:06 (42, 62, 76, 100)
Had to use a 20kg and a 5kg on top of it as we don’t have the 25kg in house right now. Sub 5 is doable if i had just 1 plate. not a wind stealer at all, i dropped the plate to ensure i got longer sets not due to muscle failure. Legs felt great today
Alex you are a f*ckin’ beast!!!
Back squats (5-5-5) 230-265-315+2
Pushups 40-12-15. Weak due to Angie yesterday
Front squats (15-15-15) @ 140#
AdamSaran??? iPhone glitch? Crazy
BS
95#x5
108#x5
125#x7
Push-ups:
5 regular
20 knee
12 knee
Metcon: 7:41, 65# front squat
Back Squat: #215 1RM
125 – 145 – 165(9)
Pushups: 41 – 12 – 9
Metcon: 8:06
24″ Box
#85 FS
Happy New Year everyone!
Worked on 1RM back squat 103#s
Push-ups knees: 32/8/8, would like to try without using my knees
WOD: 7:39
Front Squat 43#s
Back Squat – stepped back to find new 1RM at much better form.
120 – 125-130-135(f)
Much more efficient with high bar position and a bit wider stance for me. Made me feel much more in control so that I could really drop into full depth naturally. Thanks for the coaching, Rudy.
3x max push ups (straight leg)
25-7-5
3rds:
25 box jumps (Rx)
15 Front Squats (#53)
Time 7:03
All squats unbroken. 1st rnd box jumps unbroken, then broke 3 times in 2nd, 4 times in 3rd.
8:26@145
Back Squat 5-5-5+: 108-125-142(7)
3x max push up w/ 1 min rest: 20+7+4=31
(last time was 14+8+5=27)
3 rounds of:
25 Box jumps @ 20″
15 Front squats @ 70# (15/10-5/5-5-4-1)
7:37
Slipped on second last FS and had to clean it to complete last rep. Next time, drive elbows up and keep bar on shoulders instead of trying to save it or wrists are going to hurt.
P.S. Happy new year! CF was one of the best things that happened to me in 2009. Thanks to the CFC family for making it awesome! Can’t wait to get stronger and go faster for years to come!
I started my blog
http://iliftbarbellsfortime.blogspot.com/
Squat 5-5-5: 152-175-200(6)
I cranked out 14 at 190# on our first cycle so I must have been feeling weak or went deeper on my squats.
push ups: 32-12-9
metcon: 8:11 at 100#.
front squats unbroken first 2 rounds then went 9-6 on last round.
Rudy, I’d like to point out that the correct answer to “What year is it?” is 2010. Get with it!
Back squats
65-75-85(x9)
pushups
11-10-3
wod:
8:57
38# front squats
Back Squat 5-5-5:
130-150-175 (5 reps)
Push-Ups (knees):
20-12-12
Metcon @ 20″ box, 80# Front Squat:
7:56
Back squat: 135-155-175
Pushups: 31-12-7
WOD 9:53 @ 85# and 24″
Back Squat:
65-75-85 (8). Did 10 but Kerry said the depth was lacking on the first 2! Thanks Kerry!
Pushups:
NOT SCALED! woo hoo! 6-7-6
MetCon:
25 Box Jump (Rxed)
15 Front Squat at 42 lbs (Rxed)
6:45
Happy New Year to my new and quite amazing CFC family!
BS: 155-175-200(10)
Pushups: 45-21-15, Total: 81
Still way off from 100–may not go all out on the first set next time.
Metcon: 3 rds,
25 box jumps (“24)
15 front squat (#105)
Time: 5:57
First round of box jumps unbroken. Front squats were broken up 1 or 2 times each set.
150/175/195(10), 30/16/12 pushups, 7:26
Back Squat 167×5, 193×5, 218×12
Push-ups 40, 35, 35
Metcon 5:27 @ 105# and 24″ box
squat 91, 105, 119 x 5 (based on 145 max + 10)
push-ups: 17, 10, 9
metcon: 55#, big box, 9:07
tough on legs – exactly what I needed.
Back squat – 105-135-155(9)
definitely close on my 1RM
I did a strict pull up! 1-1
3x max push ups 17-17-13 (47)
ran 5k – 23:45 – I hate treadmills!! I was planning on running about 5-6 miles but just got bored.
squat: 91, 105, 119 x8 (worked with Liz off 145 max)
push-ups: 15, 10, 8 (back/core got tired; this should have been way higher)
metcon: 53#, small box, 11:16
BS 5-5-max
185-210-240(9)
Push ups 3x max reps w/1 minute rest
37-17-10
Metcon approx 6:50 w/120# and 24″ box
BS not bad, PU performance was disappointing and the metcon was F’ing hard. Randy thanks for coaching me through it, the timing of breaks really helped.
.9 of 240.
151,173,185(11). Failed on rep 12. Better job of breathing btwn reps however getting asymetrical on higher wt reps-rt side dominant.
Pushups: 37,18,15
WOD: 8:17 @ 92#. FS unbroken but jumps mostly singles. As usual need to work from balls of feet.
Back Squats: 115-135-150 (13)
Pushups: 23-15-15
Metcon: 3 rds,
25 box jumps (20″)
15 front squat (75#)
Time: 6:23
Fronts squats broken into sets of 5. Not sure about box jump break down, however, they felt really good as I focused on consistency.
95-110-125×6
11-8-7
6:38
60# (40% of 153)
3x Max push ups:
34-14-15
High reps and heavy weight aggravate right shoulder during bench and push ups.
3 rounds:
25 Box jump (24″/20″)
15 Front squats
Time – 6:28
1st metcon since Xmas and injuring the back on Sunday. I got through my 1st round of box jumps at 24″ but had to scale to 20″ early in round 2. Jumping and landing was aggravating the back. I thought about fighting through it but I wanted to keep moving through the workout.
Front squats at 115#
Happy New Years! I just wanted to say thanks to all of you for your dedication to yourselves and each other and your contributions as a whole to our community.