Overhead Squat 3-3-3-3-3
5 Rounds for time of: (12 minute cap)
10 Chest-to-Bar Pull-ups
10 Overhead Lunges (45/25) (total reps)
10 Plate Push-ups
Post load and time to comments.
This time last year… we revisited an Open workout!
Wednesday’s Seminar Series, Handstands!
-Erin Cunnningham
Our next Wednesday night workshop will consist of coach Kate M and myself, Erin C, coaching the mechanics of all things handstands. We understand that for many, handstands don’t necessarily come easy. Being comfortable upside down takes practice and quality technique work. Whether you are brand new to our CFC community or you are a seasoned vet, we welcome you to come out and join us.
We will be covering:
Core Stability
Hand, Shoulder and Body position for handstand
Kicking up into a Handstand
Handstand holds – freestanding and against the wall
Handstand Walks
We will be doing plenty of drills and will get lots of practice. This session is designed to help you get to the next step in your handstand progression, wherever you may be. This will be our first gymnastic specific session. We will be following this up with handstand push-ups and eventually muscle-ups.
See you on Wednesday!
5×3 OHS #185, failed at #205 (warmed up too long and didn’t have time, should have gotten at least #205)
5 Rnd’s:
10 CTB PU
10 #45 lunges
10 plate push-ups
Time: 7:40
I liked this workout but I took too much time the first 2 rounds.
For those that are interested in picking up some supplements, Bodybuilding.com is having a cyber monday sale: http://www.bodybuilding.com/store/campaign/campaign.jsp?cId=cybermonday_deals_2012
BSN, MP, and ON are some of the brands that are participating in the 20% sale.
OHS worked up to 115# and then ran out of time. This has historically been a poor movement for me, but today I felt more stable with the bar above my head.
MetCon: 7:20
CTBs were strong to start but had to transition to sets of 2 by rounds 4 and 5. I wish I could butterfly like AllDay – he is so good at stuff.
9 am class – awesome! Workout was great, music was great and time was great! 9:05. !!!!!!
Great 9am with Jonny.
Did mobility work and overheaf step ups instead of OHS.
Wod 9:20 with grey band and 25# plates.
OHS: Worked up to 95. My last 1RM for OHS was 95, so I am pleased I could get three reps.
Metcon: 8:50. Push-ups are always my downfall. Had to do sets of twos the last two rounds.
OHS – worked up to 135. I was running out of time and tried to jump up to 155… got 2 reps but lost my balance in the third and failed. With more time I probably could have made it. These were fun though.
Metcon – rx’d
9:01
Lost it a bit in round 3 and wasted a bunch of time there. This was another fun one though.
Good job Jonny coaching an ususally small 9am class.
Interesting article about estrogen’s role ligament injuries:
http://sock-doc.com/2012/11/ankle-sprains-ligament-damage/
Just another reason to eat clean!
Also, don’t forget to fill out the Goal Survey linked to in the blog last week. Please take 5-15 minutes to fill one out if you haven’t already!
http://www.crossfitchicago.com/archives/8636
There are also identical paper copies available at the front desk if that is more convenient–just make sure you turn those back in to CFC staff once completed.
traps and shoulders super sore today – worked up to 100# on the OHS and then called it. prob have another 10# or so in me.
metcon rx; 8:21; ctb just really slow today and unable to string many of them together. I usually get 7-10 throughout, but was doing a lot of singles today
Solid start to the week after the mini vacation. There was quite a noticeable amount of CFC apparel worn today. Implementing a mandatory dress code?
OHS: up to 155#. I actually failed on the third rep because I moved to fast instead of resetting at the top. The is a tricky lift to string together.
Metcon – 9:22
CTB pull-ups started out unassisted, but ended using an orange band.
Back squat:
3×5 at 280# (80%)
Metcon Rx’d:
Time – 8:09
With little to no metcons over the last few months, this workout exposed my lack of upper body conditioning. CTB’s only unbroken in first round. Lunges were a nice break. Had to break up push ups after round 3. Had sub 8 in mind but got mentally weak.
Subbed front squats for OHS. Just worked w the weights Matt and Anthony had on the bar.
95-185-205 – I think we all got off to a sluggish start . . .
Metcon Rx’d: 6:48
CTB were singles. Tried to keep moving with few breaks. Pretty happy with my effort today.
Snatch @ 80% (210#) every minute on the minte for 10 mins
Clean & Jerk @ 80% (240#) every min on the min for 10 mins
Snatches felt rough but all the clean work I did on Saturday helped as they felt fast & fluid and better than the snatch for once
+
800m run
5 bar muscle ups
9 hang clean thrusters – 135#
400m run
7 bmu
7 hct
200m run
9 bmu
5 hct
Time – 11:46
Clean thrusters unbroken and bar mu’s unbroken on the 5 & 7 sets and 4+2+3 on the 9 set.
OHS – 135# – jerked 145# but my shoulder didn’t feel right so I didn’t push it.
Metcon: 8:15
CTB have disappeared on me. Did singles after round 2. Lunges unbroken and push-ups were 10 and 5/5.
OHS: Worked up to 55#. This was my old 1rm so that’s good! Still feel awkward whenever I do these.
Met Con: Started w/ grey band, but added a red for last 2 rounds. First time doing CTBs. Struggled a lot since my upper body is my weak link, but good workout after the holiday weekend!
10:10
It’s been 5 weeks since my last workout after herniating my disc (for the third time). Today I start my road to recovery with some mobility and trying acupuncture.
I don’t have anything else to add other than it feels great to be posting on the blog again.
10:30
Jim get on those reverse hypers, glute ham raises/rdl’s, planks/ghd situps and good mornings/back extensions! Build a midline of steel that won’t break again. Just have to be obssessive about the accessory work and things should get better for you. It has worked for me after I had back issues last year and I feel better and more confident than ever with my back and posterior chain
Welcome back JimF!!!
Great 11am with Kelly.
OHS
95 (3) 115 (3) 135 (3) 145 (2 +F) 145 (3) 155 (2+F)
Simply ran out of time. Felt good but need to work on being consistent and fluid. Breathing needs work too.
Metcon: 6:40
Minor heart attack. Great Monday
3RM OHS@70#
WOD
10pullups-red/black band
10 OH lunges @25#
10 plate pushups
9:56
Worked out a little of the BMs,PBR and mulled wine in my system from yesterday!
Which Justin (last initial is cool) and who’s Borko? Love seeing some new posts up. If you didn’t get to ready Kacey’s post from Friday here’s the link:
http://www.crossfitchicago.com/archives/8650
@alex – yup, that’s exactly what I’m thinking. Bryce is in charge of my programming from here on out, but I’m sure I’ll have plenty of those as soon as I’m physically capable of doing them (not quite there yet). Since the main reason I do CF is for health and longevity, for the short/medium-term I’m refocusing my goals on flexibility, mobility, and stability instead of “being decent at crossfit or getting stronger”. Having back problems and herniated discs every handful of years isn’t exactly fun. I’m sure being able to do things like touch my toes–which I’ve never really been able to do–will help me in a lot of other ways other than just keeping my back in good shape.
Ohs worked up to 175.
Metcon 7:29.
Sad to have next to last workout at cfc.
I was able to get a couple workouts in over the holiday thanks to Crossfit Amplify in Lisle. Great facility, about 12,000 SqFt, http://crossfitamplify.com/ . On their website today they had a link up for a fundraising event to support the owner of CrossFit Darien who was recently diagnosed with Leukemia, if anyone is interested in the workout on Dec 15 or just donating here is the link http://www.crossfitdarien.com/CFD/Brians_Fundraiser.html
Good luck, JimF! Look forward to seeing you back in the box.
OHS- 65-75-85-95-105
Ran out of time on these. I felt like I could’ve managed another 5, perhaps 10# more. I tried out my new wrist straps, it seemed they helped- my wrists weren’t mush afterwards like they normally would be.
metcon 9:37 (push ups on knees.)
Unusually large 4pm’er class today….Coach Randy/Kelly
Strength: OHS @ 95/115/135/145/152/160 x 3
-felt like I had a bit more in me before running out of time
Metcon: Rx @ 7:40
-started to break up push ups and pullups into 3rd set
-triceps felt really heavy on the last set of push-ups
-CTB kip is strong but stringing them into higher volume reps is a work-n-progress
Nice job 4pm crew!
2.10.1
A – Back Squat 4 x 5+ (275 x 12)
B – OHS 3RM (235)
Conditioning
6:27
Nothing about this was good, but got through it. Skipping accessory work this week.
Right big toe is still bad (walking lunges killed my toe!)
3 rep OHS
95-135-165-185-205faileo
WOD
8:00
Ouch!
4 weeks to lose some lbs amd be able to fit into mankini!!!
OHS 3rm
215. Couldn’t put 3 together at 225 today. I really think I have 225 for 3, just not in the cards today.
Metcon–4:45. Pushups slowed me on last 2 rounds. Round 5 especially. Normally a strength of mine but something about this combination of movements and doing it on the plate caused me to muscle fatigue and lose some quality time.
4×15 back extensions on GHD
Thought Zack did an awesome job with a big 6am class this morning. Also saw some much improved and solid overhead squats this morning by a number of 6amers (MarcS and Brian off the top of my head).
3RM OHS: 185-205(2)
Shoulders/traps still beat up from Saturday, stopped at #205 when I felt some discomfort. #205 is my 3RM PR. Team competition this weekend so didn’t push it.
Metcon, Rx’d: 4:32
Pullups felt heavy–the only thing that felt light post-holiday weekend was my wallet after setting up a trip to watch ND in the national championship. Got on the pullup bar for round 5 around 3:30 so slowed down considerably at the end.
Burgener Skrength Cycle week 3, day 1
A1. Front Squat @ 86% (285#), 3 x 10 sets, rest 2-3 mins
A2. Push Press @ 86% (228#), 3 x 10 sets, rest 2-3 mins
Only made it thru 7 sets as i hadn’t fully recovered from the am session I did which had movements that worked the same muscle groups so not intelligent programming but wanted to see if i could do my oly work in the am and still bounce back and do my strength in the afternoon. fail…so i’ll be doing it the other way around from now on to preserve quality on my strength lifts
Accessory:
GH Raises w/1 pood kb in each hand, 5 x 5 sets
Gray band pull throughs, 3 x 20 reps
Orange band overhead tricep extensions, 3 x 15 reps
Conditioning:
5 rounds:
60 double unders
6 parallette hspu
TIME – 10:18
set up the parallettes too wide so that made them a lot harder than they should’ve been as this was not designed to be a 10 min wod. i’ll probably do another parallette hspu wod this week to make up for the blunder
Hit the 4 pm today; I was very nervous regarding how I would feel since I haven’t been in the box for 10 days after being really sick.
OHS
55#-65#-75#-75#-80#
5 rounds
10 pull ups with grey band
10 lunges with 25# plate
10 plate push ups on knees
9:29
*not great, but not too shabby for 1st workout back
#115 3 rep max, #135 2 + F but could have gotten it, lost balance.
9:39 rx’d
Lunges felt good, still working on chest to bars, they weren’t pretty. Failed on plate push ups in set 4, twice in set 5. Endurance still isn’t great but improving.
Lauren R
mobility work and step ups with overhead Weights instead of OHS.
5 rounds
10 ring pull ups (Modified)
10 lunges with 25# plate
10 plate push ups
Time: 8:45
@Stay Strong Crossfit Birmingham, Michigan
Strength:
3×3 Back Squat
WOD:
Death by Ground 2 OverHead (115#)
Running clock
minute 1 = 1 rep
minute 2 = 2 rep..and so on
9 rounds + 8 reps
How do I put this kindly…this Box was less than stellar. Walked in and did a 1000m row for the warm up and moved right into Heavy Back Squats.
There was literally no instruction or direction by the coach and I honestly was nervous about hurting myself with the almost non existent warm up. I tried stretching out while others were moving through Back Squats and eventually decided to cut the movement early so as not to push it too hard on cold legs.
From arrival to end of WOD and leaving, I was there for about 30 minutes. Not a great experience and it really makes me appreciate what I have back in Chicago.
I would avoid this one if you head to the Detroit Metro area. Driving the extra 10 minutes in the morning to go to a different box in the area.
Small case of the Monday’s today. My quads are on fire from the 150 wall balls I did in Friday’s workout yesterday.
OHS 3x 95-105-115-125
Ran out of time. Probably had more in me. I need to get strength wraps. My wrists felt week at 125#.
Metcon Rx’ed: 7:10
CTB were 10, 10, 10, 6-3-1, 6-3-1
Not bad overall. Pushups still aren’t as fast as they should be. I keep on pausing and re-engaging at the top once I get tired. It wastes a lot of time.
@Kettlebell
I just noticed there’s a CrossFit BMW in Detroit. Even though it’s short for “Benchmark WODs” that can’t go over well in Motor City.
I’m familiar with Plymouth CrossFit via Reebok and I think a few other CFC members have gone there, but it’s way outside of the downtown area. Thanks for putting your blunt review here and I encourage others to do the same when they visit other boxes.
OHS
115-125-135-145-155 Attempted 165 but failed the jerk.
Metcon:
9:21 Rx
C2B Pullups were better when I tried mixed grip…still something to improve on. Push-ups were tough.
3RM 185 – I thought my previous 1RM was higher and I jumped up too quickly from 135 straight to 185. After a couple fails I dropped to 155, 170 and then 185, with the right warm up it was easy. Ran out of time so 185 it is. 185 is my previous 1RM so I am happy with it but know I have 10-20 more in me.
METCON 7:29
CTB – 10, 10, 8-2, 5-3-2, 3,3,2,2
WL w/ 45 Unbroken
Plate PUs Unbroken
Need more work on CTB, I can pull up all day long but I have not built the strength or muscle memory needed to be efficient at these…which is my my stict MU sucks.
Back Squat 130-145-155(3×8)
No OHS today, shoulder is still bugging me
Metcon 6:05
OHS up to 95#
scaled to 5 CTB to finish under the cap
10:56
push ups were super slow and weak
OHS – 105, 115, 125, 135, 145
Metcon: 7:40
OHS – 75 – 85 – 95 – 115 – 125 Failed on my very last rep
The first 3 sets were easy, so I thought I could jump up in weight. In retrospect, I should have kept increasing in 10lbs increments.
Metcon RX’d – 7:18
@Jonny
I’ve been to Plymouth before and loved it. That’s a great box, one of the best I’ve been to around the Midwest. Unfortunately its much too far out of the way for where I am and where I’m headed to make it a viable option.
I’m going to give New Species Crossfit (Royal Oak, MI) a try in the morning.
Trying to get back in the habit of posting.
OHS: worked up to 70 and probably could have done 10# more, but ran out of time.
Metcon:
5 pulls ups with black band, etc
8:02
6 pm class today:
Need mobility work in my in my left shoulder so did overhead step-ups instead of OHS.
Metcon: 8:29- w/ 25# plate and used 2 red bands for pull-ups after the first round.
OHS 5 sets of 3
115-125-135-155-165×1 then fail.
Met Con
9:52
I found the CTB to be the limiting factor on this. Could string only 4 together and then doubles and singles. My Thanksgiving gut kept throwing off my fulcrum point. Belch.
OHS 3RM
65-95-105-115
Didn’t have time to attempt anything higher, but I can guess I would have failed the jerk.
Metcon: 10:06
Scaled the CTB to 5 to make it under the cap since I knew push-ups would be slow. Need to learn to string more than 2 CTBs together.
Not used to the fast pace of regular classes! Went at the OHS a little slow, only worked up to #140, I’m sure I had some more in me, but no biggie. Traps are still sore from yesterday.
Metcon Rx 10:09. Lungs aren’t good. Strung the CTB in the 1st round, then started breaking them into small sets due to tiredness. Pushups got hard in about round 4, nearly impossible at the end, was doing 2s.
ohs to 80. tried 85 and think I could have eventually gotten it. i was shooting for 75 so i’ll take it. got some great tips – pushing my hands away on the bar gave me much more stability. finally beginning to understand how to sit back in my squats instead of rolling forward. i really want to improve my squats so getting used to the feeling will help.
metcon: swapped unbanded pull-ups for ctbs, did all the push-ups on my toes!!! (perhaps a few were questionable), finished in 10:36.
Worked up to #85 for ohs
Failed at #95 after one attempt
Shoulder killing me today.. No PR
WOD 8:30
Red band
#25 oh lunges
Plates pushups on knees
Took it a little easy as I’m feeling like I am getting sick ….again! Too many sick little kiddies at turkey day. Super glad to see veggies and fruit again after being on the meat and grains diet with the inlaws:)
3RM overhead squat: 115. Def had more but trying to hold this illness at bay.
Metcon: 6:41 -same comment, just kept moving but didn’t push it.
Post oly snatches and awfully heavy thrusters followed by 10 lame strict muscle ups.
Hit the 7pm class today – thanks Kelly!
Subbed OHS with back squat, wrist still a bit injured from a freak snatch push press accident.
back squat – #135 x 10, #185 x 5, #225 x 3
Metcon – 4:39…..which i thought was good until Bryce was shaking his head at me when i finished. could have moved a bit faster on the lunges and try not to do 5 rounds of stomach to bar pull-ups.
Overhead Squat 3-3-3-3-3 95-135-155-190(F)
Worked up to 190. Able to get one rep but lost it on the second due to bad form
5 Rounds for time of: (12 minute cap)
10 Chest-to-Bar Pull-ups
10 Overhead Lunges (45/25) (total reps)
10 Plate Push-ups
Time 6:38
Started to hit the wall in the middle of round 3. Pushed through as best I can minimizing rest time.
OHS up to 85# and stopped there. Back felt good and didn’t want to push it.
Metcon: 8:00 even, regular pull ups instead of CTB’s, everything else at Rx. Still scaling to be safe.
Focused on OHS technique with the barbell and PVC. Many thanks to Coach Val for patiently working with me!!
Scaled down quite a bit for this one. Gray band for pull ups, 15# plate (though I think next time I should go Rx for that piece), push ups on knees. 10:44
Bad day…..really bad day.
Worked up to 115 on the OHS, I probably spent too much time working at lower weights.
Metcon: 11:15 with regular pullups instead of CTBs. Need more grip strength.
115 on the OHS, ran out of time and didn’t get to failure.
Metcon: 12:38 with regular pullups and 25#plate
Thanks, Jean!
Got in to see Greer and do some acupuncture. Really fun experience and I’m looking forward to continuing with treatments. Also did my Mobility WOD for the day.
105# on 3RM OHS, but didn’t really max due to time
Metcon: 10:10 with chin to bar pulls up
OHS 3RM: 205#
Shaky, but got it.
Metcon Rx: 8:17
JK can’t do chest-to-bars.
Worked up to 3RM #115 OHS, low on mobility, willpower, and time.
8:49 Metcon, most pull ups at CTB height but no contact. How do you do that? Am I supposed to be able to pull my arms that close to my chest? I can’t even do that while sitting here.
Did this one on Thursday. Noon class with Kelly.
OHS: 53# I am so shaky on these. Really suck at this movement.
Metcon: 11:06, black and red banded pull ups.
Did this on Sunday. Finished in 4:31, but Kacey told me my last two sets of pullups were more like neck to bar rather than chest. I was trying to go fast and I probably hurried a bit too much through these. Probably should’ve paid more attention. Nevertheless, had to break the last two sets of pushups (6-4, 3-7), which is usually a strength of mine, but having my hands perpendicular to my body on the sides of the plates really isolated the triceps and made the movement lots tougher.