Press
Intermediate – 4×6 @ 75%
Advanced – 5×5 @ 84%
15 min AMRAP of:
10 Burpees
15 Russian Kettlebell Swings (2/1.5 pood)
20 Sit-ups
Post – 4×10 YTWL
Becoming Whole Again
-Eileen Craddock-Richardson
Do you know what it is like to wake up in the morning and have aches and pains before even getting out of bed? If you are middle aged like I am you know of what I speak. Perhaps you are only in your 20′s or 30′s but still have issues similar to mine after back to back to back intense workouts. We all know the normal aging process can do this to the body even when we are living a healthy lifestyle. So even with my five times weekly crossfit workouts, I still get the occasional age appropriate nuisance stiffness. To combat this, I have recently discovered yoga.
How often have you heard our coaches stress stretching and rolling out before and after workouts? Now, how many of us really do a thorough job of this? I would venture to guess that most of us go through the motions but probably a lot of us fall short of gaining the most benefit we can from it. As I move further into my third year of crossfitting, I have come to realize that I need a balance to the often muscle fatiguing moves of my crossfit workouts that just normal stretching out can’t seem to combat. For the past few months, I have been devoting two days a week to trying yoga. I am nothing of an expert but rather a novice and beginner who is still learning the lingo, moves, and breathing techniques employed by this practice. I’ve discovered a liking for it and have noticed how much it has helped my tight body to loosen up and become a little more flexible. It has become a great counterpart to the atmosphere of our box. Think about it. Head banging filthy lyric filled music, bright florescent lights, noisy barbells, dropped weights, barking dogs, smelly rubber flooring, chalky air . . .what could be a better yin to the yang of crossfit than soft music, low lights, soft mats, calm instruction, hearing yourself breath and the smell of incense?
Ok, so last Saturday some of our members (male and female alike) signed up and attended the Tru Harmony Yoga class at 8:00 a.m. While there may not have been the smell of incense in the air there was a fulfilling hour of manipulating my body in poses and stretches that I never thought about assuming. I won’t lie to you, most were not easy for me and I will say that I sweat it out and cursed a bit under my breath while holding a few of them. I moved parts of my body in directions that they didn’t want to go but once there I surprised myself by holding the pose and learning how to breathe to get me more comfortable and to move deeper into the pose lengthening those tightly strung muscles. I came out of that class feeling as I do after every yoga class I have attended. It’s hard for me to explain it in words but I left there refreshed, stretched out, energized but calm, renewed and loose, satisfied and content. Suddenly I realized that my previously tight body was now relaxed and ready to take on the day sitting on a rooftop watching the Wrigley Field fans play drinking games. Yes, I too thought it was a dream but low and behold I was at that game on Saturday afternoon. See what Yoga can do for you? It makes even a diehard Sox fan venture into the neighborhood surrounding the Friendly Confines! (Ok, so really my brother from Vegas was in town hosting the party).
Seriously though, even though I am not familiar with yoga to the extent that many of our members are, I will say that it has proven to be a helpful tool for my physical shortcomings. As many of you know, I had extensive shoulder surgery last year and am still to this date involved in an ongoing rehab process. Since I have dabbled with twice weekly yoga sessions I feel I have gained some additional shoulder flexibility back that I had lost and in that way have taken another step toward becoming whole again. This gal was even able to do three rope climbs last week that had eluded her even before the shoulder injury!
Remember the old adages, trying different things, constantly varied and use what works? Well, why not? I say you never know until you try so what are you waiting for? No, it won’t change your team affiliation but it could change your life!
Interested in trying yoga or want to get an afternoon sweat going? TruHarmony Yoga is returning on Saturday for a complimentary yoga session at 2:00pm. See “Upcoming Events” for details.
I agree completely, Eileen! I used to do Bikram and fell off. I need to get back into yoga. My flexibility is far worse off than it used to be.
Also, I’m so psyched to be back at the box. It feels like the community exploded while I was gone and so many members I know from before have had so many gains. I was walking out the other night and saw the next class practicing pose running and I couldn’t believe how fast everyone ran, how fit everyone looked and how great their form was. Man…a lot changes in your body in 6 months and so many of you have made so many impressive leaps forward.
Press: 125-125-115-115. Failed on last reps on 125 so dropped a little.
Met: 7+6 sit-ups. Admittedly, that should be less. Got called out for pulling on my legs on sit-ups. That’s only because Gina stole my abmat! It’s all good.
Press 5 x 5 @ 84% = 155#
Did 3 sets of 5 reps then got 4 on the 4th set and didn’t have time to complete set 5. Tough and tweaked my neck on 2nd set which made the rest of the wod a little awkward in terms of my head placement. Who tweaks their neck on a strict press really??? Must be time for a rest day
+
15 min amrap
10 burpees
15 russian kb swing – 2 pood
20 ghd situps
ROUNDS – 6 + 9 ghd situps
Stair climb slowed my progress on these but I wanted to get a bunch of ghd situps in in a wod so 100+ was the goal…
+
30 min amrap
20 step ups on 24″ box (10/leg)
200m row
ROUNDS – 14 + 3 step ups
Not much to say about this one. Long and sweaty… swimming in a few hours
Press 5×5 @ 84%
76-76-76-76(4)-76(4)
Metcon Rx’d
7+3 KB swings
Sorry Glen! I’m going to pass the blame onto Jim since he stole my Abmat :)
Press 4×6 @75%
65 – 65 – 65 – 65
Metcon
5 + 8 KB swings
Second week back after 4 month lapse. Completed 3 workouts last week, 2 so far this week and feeling great.
Best comment today:
BrettL: “Gina, make sure that you clean up your tan. It’s all over the floor”
Thanks, Eileen. I felt good after the TruHarmony session on Saturday, but by the end of the day was exhausted and pretty sore. A lot of toxins trying to get out of this old body, I guess. The class convinced me that I need to devote some time to yoga, though, so I got TruHarmony’s schedule and intend to start the Wednesday evening beginner’s class in two weeks when I return from vacation (which includes the Mobility Cert in Denver, so it’s not all drinking and eating). Sorry I won’t be able to make this Saturday’s class.
Today was the strongest I’ve felt since being sick almost two months ago (took a complete rest day yesterday and got to bed early). Presses (4×6 @ 45#) were pretty solid. I focused on starting the lift as soon as I stepped back from the bar. Core not quite tight enough on the last set, but I’m beginning to feel what I need to do. Good tips from Coach Erin.
Metcon: 15 min. AMRAP
10 burpees
15 RKBS (45#)
20 sit-ups
6 rounds
All moves unbroken (unless you consider a break the second it took me to push up my glasses on the burpees toward the end of each round) and I tried to minimize the breaks between exercises. Felt like I kept a steady pace, and left some sweat drops on the floor (don’t worry, I cleaned them up!). Of course, now that I’m done and feeling happy, I’m starting to think there’s something wrong with not feeling hosed to the point of tears (the way I’ve felt most days in the last couple of months). Happy Wednesday, everybody! And a big welcome back to Tom W. Great to see you at the box Monday night.
Did bench press instead of press bc of shoulder – 4×6 @ 50% of 1RM = 105#
WOD – Rx’d: 6 rounds + 11 RKBS
Had to take my glasses off during the last round which cost me a RKBS or two.
Much happier leaving the box today; very happy to shake off Monday’s dud. Kept moving at a steady pace; didn’t take unnecessary breaks; all burpees and KBS were unbroken. Sit-ups are still slow, even during the early rounds, and not sure why (yes, one reason may be I just need to move faster).
Post – 2×10 YTLW.
@ Gina – I just hope your tan is still even and you didn’t leave too much on the floor.
I think I’ve done enough testimonials on the benefits of yoga that I’ve realized over the past 3-4 months so I hope more and more members are inspired to work it into their lives after reading Eileen’s article and attending the Tru Harmony trial classes.
I like the rest of us beat myself up pretty badly with the high intensity wods day in and day out and find yoga to be a great way to flush out the kinks and recover while getting a good sweat and increasing mobility. I treat it as another wod as I’m usually spent after a 60-75 min session in the heated room.
Next on my list to try is pilates which I have yet to try in a group setting so I’m looking for places to go and testimonials on its benefits from anyone who has experience…
If anyone has a small needle and black thread handy- please bring them to the noon class!!! Wardrobe malfunction…
Does any one have any feedback on Bikram Yoga Chicago?
http://105f.com/index.htm
I do Elisabeth… I usually do it for my season training in prep before Nationals (which is in Florida and always insanely hot).
You will sweat more than you ever have! It’s a great mental grind and very different than Crossfit. It’s slow and controlled and focusing on breathing… all that jazz to slow you down, make you patient and appreciate all the small things with your body. 90 minutes in 105 does not go fast and it’s the same pattern every time (you repeat each pose/hold twice, same order every time) so it can get repetitive if you go often- I went about 2x a week. It does give you more variety and helps with recovery big time… I’d suggest trying it out for sure, but I’ve also hear that vinyassa (sp?) yoga is similar and better because there is more flow and it’s a bit faster paced. To each his own!
Tip- drinking coconut water before and after Bikram helps regulate your body temperature more, making it feel much less hot.
I’ve found that Core Power Yoga’s Hot Power Fusion and CorePower 2 classes are good options as well Elisabeth. The nice part is that usually everytime I go I get a different instructor than the previous class (I’ve had the same instructor multiple times but they do a good job of mixing them up I’ve found) and with a different instructor you get different flows, pacing, and cues. For instance I went this past Monday evening and got destroyed in the CP2 class by an instructor I’ve had before. She did a bunch of poses and flows that I hadn’t done yet in the 4 months I’ve been going. She asked the class what type of mood we were in at the beginning (laid back or ready to use some energy) and based the flows/poses on that feedback and proceeded to give us the business. I go to the Lakeview location so maybe others who’ve tried other locales can attest to the same or different experiences but it hasn’t gotten monotonous for me yet…
Press: 4×6 @ 105 (75%)
Metcon: 6 + 10 KBS.
Brett L. was 1-4 reps ahead of me after round 2. Just couldn’t catch him and he wouldn’t slow down like I asked. Not very nice.
Nice to see Alex in a 6am WOD. I tried to reassure him not to be intimidated by us, but he just gave me a very nervous smile and looked more scared. Or maybe I’m reading him wrong.
Forgot to post yesterday-
5 rounds every 5 minutes of:
500m row
15 hang power cleans (80#)
3:04
3:20
3:22
3:25
3:22
Ouch!!! Subbed running for rowing… taking the rest of the week off from running to hopefully heal the shins. I would have MUCH rather done this with running as I hate rowing the distance of 500 and 5x was horrible. Walking down the stairs to get to the bar every round was honestly the worst part! Much longer than I’d like my splits to be but I’m just glad I finished.
Post 4×5 good mornings (45,55,65,75#)
Today AM-
Did the strength: press 5×5 @ 84% (67#)
Went with advanced because my press is super weak so going 75% would have been a breeze… this was easier than I wanted anyways, which just means my 1RM is not right on, but I knew that already.
CFCE wod: on the C2, 10x200m row, 1 min rest
45.4s
45.1s
45.1s
46.0s
45.8s
45.2s
45.8s
46.8s
45.8s
44.7s
I’ve never had such a hard time finishing hard on the last 50m of a row! Fell off a few times but for the most part kept consistent. Did an endurance workout because later tonight I’m working out at Windy City with my team- we call it Nemefit (Nemesis + Crossfit = Nemefit!). We used to do it here- that’s how I got started here!- but now because of timing issues we are over there again. Should be interesting!
I totally agree that yoga will make you a better crossfitter.
Press – 105# (4×6)
Metcon – 8rds+7burpees
@ 25# russian swings, slightly modified burpees (went on right elbow or on right fist
@Alex – I have a pilates studio rec for you …
Spring Pilates on Southport & Newport
http://www.springpilateschicago.com/AboutPilates.html
Went in at 10am to go at today’s wod with Jonny and Bdub!
Press 5×5 @ 125
Round 1 was rough, round 2 was better and rounds 3,4 and 5 felt really good!
Metcon (loser between me, Bdub and Jonny does 20 burpees immediately after metcon: I lost!)
7 rounds + 2 burpees
The added poundage slowed my weak a$$ down!
Did the FBI physical fitness test at my house this morning just to switch it up and see where I stood. (no I’m not joining the FBI)
It is:
Maximum number of sit-ups in one minute (feet held down)
Timed 300-meter sprint
Maximum number of push-ups (untimed – not chest to ground)
Timed one and one-half mile (1.5 mile) run
My #s were worse than a couple weeks ago because I’m tired after monday+tuesdays WOD and a bit sick.
Press 5×5 @ 135
Have a knot in my lower back that is still setting me off, so did not get all of these in today.
Metcon – 8+2 Burpees (2 pood)
I am not good at sit-ups in workouts. This was a good sweater though. Just tried to keep moving without taking any breaks between movements.
30-20-10—–>6:24 this was earlier in the week.
Felt great–the shoulders were moving and did first round 1/2 unbroken then I had some trouble
125lb—push press 5×5
amrap–6 and 15 kettle bell swings
Shout out to John K for the push today.
awesome.
Press: 4×6 @ #60 – Thanks Jonny for the great tip on feet position taking bar off rack, it really made a difference.
Metcon: 6 Rounds + 15 Russian KBS
Burpees killed me!!. Russian KBS, need to work on not using my back so much and sit-ups felt great.
1 hour of swim work – This time was able to get a handful or so of 25m unbroken swims so the progress continues. Figuring out that swimming can be some WORK when I can actually go a decent distance at a higher stroke rate. Still some mechanical deficiencies to work out no doubt but I have made significant progress in 2 weeks time.
Whole new world is opening up for me which is exciting. Can’t wait to be able to do intervals in the water consistently and long distance swims down the line as an addition to my training
Press
4×6 @ 75%
100#
15 min AMRAP of:
10 Burpees
15 Russian KBS, 2pood
20 Situps
9 Rounds rx
Post – 4×10 YTWL
These were brutal.
press 2×6 #100 2×6 #95
#95 was 75% these felt heavy.
WOD 6rds 9 burpees (2 pood)
In the future, any tips on how to avoid bruising on the HPCs? It looks like Nicky Santoro took a bat to my legs.
Press 5×5 @ 140#
Rested 2-3 minutes between sets. These felt good although I dont understand why metal plates always seem to weigh that much more than the bumpers at the box.
Metcon with 1.5 pood KBS:
8 rounds + 7 burpees.
I need to get a 2 pood kettlebell at work. All I have available to use is a 1.5 pood although I think I would have gotten 8 or close to 8 rounds regardless.
I’m really trying not to scream.
hot yoga, bikram, or whatever catchphrase is trending … controversy…
1. medically unsafe: since when is it ok to short-cut the warm-up?! just because it’s yoga doesn’t mean it’s safe to cut out major pieces of the series by replacing it with heat for the sake of warming up the body/muscles.
2. nutures a competitive culture that is oxymoronic to all yogic principles: wanna compete? then crossfit more or do a real sport like gymnastics.
wanna find a little balance and complement to crossfitting, physical therapy, chiropractic, or mental well-being? then practise traditional yoga in a shala with an experienced and well-rounded guru… I love how eileen articulated it!
3. just because someone got a piece of paper doesn’t mean they are qualified to reconstitute an established institution, short-cut fundamental postures and movements, or help you learn something as comprehensive as yoga … look at glenn, look at randy, or the fundamentals class … ’nuff said there!
4. Maintain ROM Integriy – not everyone has enough KINESTHETIC AWARENESS or strength to go into full yogic inversions … it must be developed over time with practise, mental nurturing, and progressive movements. Traditional forms of yoga works for EVERY BODY develop it because it’s fundamentally set up that way … what works for a 25-30 year old well-established athlete may NOT work for everyone.
Why do coaches teach a muscle-up progression? Why not just throw people on rings and expect them to string them along?! Also, you might be strong, but without developing ROM integrity, you’re missing out on a much bigger C&J, snatch, etc … right?!
In the context of fitness, Yoga is the same.
For all you Girl Talk fans, a summer playlist:
http://nymag.com/daily/entertainment/2011/06/tk_3.html
http://tny.gs/llZE8s
Press 5×5 @ 125#
1st 3 sets were unbroken.
Last 2 sets needed a spot from Nate on reps 4 and 5. Thanks Nate!
15 min AMRAP of:
10 Burpees
15 Russian KBS, (2 pood)
20 Situps
8 Rounds + 10 Russian KBS
Post – 4×10 YTWL
I agree with Jim. A bit more brutal than I expected.
Shoulders are blown up from swimming 800+ meters in the Lake yesterday evening. Found an awesome spot on the lake near ohio st where the water is marked out for distance swimming. (not sure the name of the small beach there by Navy Pier) Looking for the water to warm up so my whole body isn’t numb afterwards.
PS: check out Ashtanga, Hatha, Vinyasa, Inyengar, or Moksha… v-good stuff at Yoga Now, Moksha Yoga, or Chicago Yoga Center
I would suggest looking for teachers who can warm you up without feeling like you’re part of a herd, adjust and move your body into whatever posture you’re feeling that day, provide progressive modifiers, and create a focused, but serene environment.
If the teacher is really good, you should feel like you’ve just had a very intense, but soothing massage.
@ Jonny … I mostly agree with you, but might also suggest that Yoga will make you a better person too :)
Rx’d pd.
7+ 4 Burpees. Kettle ball sets all unbroken.
Kettle ball was the hardest part!
press 4 x 6 100Ilbs
6 rounds + 10 Burbees + 15 KBS + 10 situps
Press: 5×5 @ 130# felt surprisingly good
Metcon: 9 rds + 1 burpee
Just tried yoga for the first time: did hot power fusion yesterday morning and tried the intro level class tonight. I’m planning on going throughout the summer to see what kind of results I get
85# 4×6 Press.
15 min AMRAP of:
10 Burpees
15 Russian Kettlebell Swings (1.5 pood)
20 Sit-ups
6 RDs + 1 Burpee.
5X5 press @ 130 – all sets felt good. Good tips from Kurt and Randy on engaging the legs, especially the quads. The focus on engaging the legs made a big difference in the press.
Amrap – 8 rounds + 9 sit-ups. Goal here was to keep a consistent pace, as I have a tendency to burn my self out on amraps like this especially with burpees. Felt like I did a good job of staying consistent with pace.
Post: YTWL = super hard with no weight.
Press 5×5 @ 63#
Thankfully Randy called me out on my “T-Rex” form. I have managed to make a very basic movement totally complicated.
Metcon: 6 rounds + 5 sit ups
53# KB
KBs got heavy and my form got sloppy.
Post YTWL 4×10
Press – 4×6 @ 75% (102#)
This was easier than it should have been, which means my max sucked, I think.
Metcon – 8rds + 1 R (wusskie) KBS (2pood)
POST – Yellow Testicle Widener Lunges 2x10s
Mnemonic devices are fun. Tell me you’ll forget the order now.
60# 5×5
Keep my rib cage down when I press up and turn my feet out to engage all muscles in core, legs, butt. Thanks to the coaches for all the good tips!
AMRAP rx’d: 7 rounds
Me mountain girl, me carry odd-shaped heavy sh*t. I officially loooooove all things kettlebell.
Ok, so I admit I lost count, but I know I was about 6-7 situps behind Rachel. She and Tiff are beastesses! Every time I nip ahead on KBS or burpees, Rachel flies by me during the situps! Awesome work, girl! It was SOOO fun chasing the young guns!
umm… i just re-read my comments … maybe i avoid writing on the blog while consuming my post-wod bevvy… BCAAs and sugar…
Press – 150
5-5-5-5-4(f5)
Metcon – 7 + 15 KBs
Unbroken with slow ass situps.
Workout at EAC.
1mile run warmup.
Press 5×5 @ 140#.
No room for AMRAP, so I ran 5k@26mins.
Then foam rolled for about 20mins.
AM
CFE Biking WOD: 6 x 4min speed work, 4min rest b/w sets
1.45mi, 1.45mi, 1.44mi, 1.44mi, 1.44mi, 1.44mi
…at least I’m consistent! Average around 22mph.
PM
4 x 6 Shoulder press at 75%–45#
…still need to work on keeping that core tight and only resting at the top.
Metcon: Used 35#/1 pood (haha…pood) felt comfortable. Maybe up to the 1.5 next time if I get better at using my hips more efficiently & bending my knees (thanks Peter for the help!)
8 rounds + 2 burpees
And Tery, you saucy sherpa you, we all know you were kickin’ ass.
Post: 4 x 10s of YTWLs
Good day to end out the 3-day cycle.
Press, 5×5 @ #135
All reps completed, felt heavier than I would have liked though–attributed it to doing the Total on Monday.
Metcon, Rx’d: 9 rounds
Wanted 9 and got it at the buzzer. Thanks Peter for making sure my hands got behind my head and Randy for the push. Core cramped up a bit on the last few rounds but I’m really just not very fast at situps.
Post: 4×10 YTWL, last two rounds w/ the small weights
In terms of hot yoga/bikram etc comments made above:
Much like CrossFit boxes across the world, there is a difference in quality. As you guys are fully aware and have conveyed through the recently completed survey, CrossFit Chicago is one of the premier CrossFit affiliates in the world due to the strong community and coaching staff. Are there better affiliates? Maybe. Are there worse? Absolutely. Even within our coaching staff, we have a wide array of personalities and coaching techniques. Coach Bryce and Coach Rudy are constantly evaluating the staff, providing feedback, and improving the program. Why is that so important? The coaches help set the tone for the class and makes sure everyone’s ready to put work in.
With that being said, TruHarmony Yoga and Core Power Yoga are two of our yoga partners. Yes both are hot yoga studios (not bikram), but they both have standards for their yoga instructors. All instructors are certified and are constantly evaluated. As with every type of instructor, some are better than others and some “click” with you better. We support yoga and if you do it with our partners or somewhere else, that’s great. No matter the case, yoga (much like playing sports) is to supplement what you do in CrossFit.
Simply, we don’t align ourselves with anything we don’t believe in. That’s why you don’t see our shelves stocked with Gatorade and Granola Bars. However, we’re constantly looking for new partnerships to provide our athletes and if there’s a yoga studio, pilates, training center, etc. that you’re interested in, please let me know and I’ll reach out to them.
Let’s face-it … We’re CrossFitters, so we’re all masochists in some way :) That’s why I HEAVILY endorse BIKRAM yoga .. It’s hot, 90min and brutally awesome. I practice BIKRAM frequently, and it’s only aided in my CrossFitting ..
Mind over matter, peeps.
Press:
Intermediate – 4×6 @ 75%
Actually felt okay
15 min AMRAP of:
10 Burpees
15 Russian Kettlebell Swings (35#)
20 Sit-ups
6 rounds + 15 situps. Aimed for a full 7 rounds and change. Considering that I have done very little cardio over the last two weeks due to travel and illness, I’ll take this! First half felt good and had a good pace <2 min per round. Then I started to feel a bit nauseous, and got slow. Used the abmat for one round – seemed like more of a distraction than a help. Contemplated going up on the KB weight preWOD, but need to practice more with the +50# ones. Think I made the right call since I'm easing back into WODS, and my head hurt right after the WOD. Might be the congestion in my head/body that made this one not feel so great.
Stayed for instruction on Post – 4×10 YTWL but didn't actually do it due to the headache.
Press: 4X6 @ 60#
Metcon: 6+19 situps (so close!!)
All this yoga banter is entertaining. To the point “T” alluded to earlier, one of my key indicators for yoga instructors is how much they actually engage with individual members during the class. During class, they should be calling people out verbally for things that are not correct and/or physically helping them adjust their form. If they spend the whole time one their mat as if it was a DVD instruction, no good! Yes, some classes are large, but just like Crossfit classes, I have seen many good instructors who can manage this type of interaction while leading a large class.
@ Elisabeth,
I used to go there a lot. They have excellent teachers and do a pretty good job of watching the newbies and getting them into the groove. I found it to be a bit repetitive when I did it, although I wasn’t crossfitting at the time and was using it as my sole conditioning method. I think it would be fine a couple of days a week though. I found it to be enjoyable for the most part.
Brought Woodyette to the 4p so the whole family was Crossfitting tonight, JD in CFK and the parental units downstairs working the WOD.
5X5 @ 120 RX was 130 but my back is still feeling a bit tight and even though Randy kicked me in the ego I decided to heed Rudy’s advice in his article on “How to get hurt” a few weeks back and wait a bit longer to go all out. Good chance for me to work on form.
METCON: 1.5 pood KB
6 rounds + 5 sit-ups.
Lynn did 6 rounds and 5 burpees…and I heard about it all night. “We both did 6 rounds…You’ve been doing this for 2 months…It was only my 2nd class…Blah, blah, blah.”
My goal was to be better than yesterday, now I have to make sure I smoke my wife each WOD.
Reason of the day I no longer CF at a Globo: The entire Woody clan CFing together.
8 rounds plus 9 burpees.
I almost walked out today because multiple parts of my body were sore but I’m glad I powered through. Rest day = earned.
Feeling great to be back at CFC.
Great to see you all – old faces and new.
Press 5×5 125#
WOD
5rd and 11kb
Post – 4×10 YTWL
warm up i did wall climbs, I’m slowly being more comfortable with being upside down.
One rep max on press: 145; failed at 150
WOD:
4 rounds 15 situps.
Press: 4×6 @ 95#
WOD 6 rounds + 2 burpees
Done on Thursday (6/23):
Press: 5×5 of 130# (except missed the last rep in the last round)
WOD @ Rx’d (2 pood KB): 9 rounds + 5 burpees; thanks to Randy for the push!
Did this one on Thursday
8 + 2 KB’s (1.5 pood)
I’m a huge fan of Moksha Yoga. Kim Wilcox is one of my favorite yoga teachers. Worth looking for her and taking one of her classes. Moksha is a more traditional yoga shala, no hot yoga or any of that stuff. I guess I’m a purist like T – that’s what I like!
Oh yeah… Press 4×6 @ 56#
Press 6×4 @ 90#
Metcon 1.5 pood KBS
8 + 15 sit ups
Really wanted 9 rounds, but came up just short in the end….
limited by my husband’s corporate gym in iowa…
no place to really rack the press, so i did 3 sets of 15 @ 25# which is about 50% of my 1 rep max.
15 min AMRAP of:
10 Burpees
15 Russian Kettlebell Swings @25#
20 Sit-ups
Knew the burpees would be the worst of it and didn’t need an excuse to rest so I totally lowballed the Kettlebells and kept a good pace throughout.
6 rounds + 10 burpees.
Press: 115(6), 115(5), 105(6), 105(6)
WOD w/ 2 pood: 5 rounds + 10 sit ups.
First WOD in over 2 weeks and less then 24 hours after getting back from my honeymoon so needless to say this was brutal. Good to be back though…now time for 100% paleo and some hard ass training leading up to my first ever tri on July 31st!
Press
4×6 at 53#s
MetCon
7 Rounds + 3 KBS
40# KBS
Couldn’t find the 44 pound KBS anywhere!
Press
4×6 at 75#s
MetCon
7 Rounds + 12 KBS
situps got real annoying at the end!
Post – 4×10 YTWLs
Press
5X5 #65
MetCon
9 plus 12 swings (53lb KB)
Thanks Jonny! You said it at some point that it is “just” a Russian Swing and I totally agreed! Mentally this was so much easier than a full swing!
Press: 4×6 @ 56# (this felt really easy)
AMRAP Rx’d: 7 + 6 swings
Little slow today from too much wine the previous night :(
Press 4×6 @ 75% (48#)
press
4×6 @75 (was a bit light)
AMRAP RX’d 7 rds + 4 burpees.