VOLUME
A – Jerk EMOM 6 x 2 (70%)
B1 – Press 3 x 5 (55%)
B2 – Bent Over Row 3 x 5 (55%)
TECHNIQUE
Max weighted pull up
“Freddy’s Revenge”
5 Rounds for time of: (10 minute cap)
5 Shoulder to Overhead (185/135 or 70% of 1RM)
10 Burpees
Compare to 3Feb10.
Post time to comments.
This time last year… Sara wrote on CFC Community.
Crab Cakes
-Erin O’Brien
4 Servings (12 crab cakes total)
1 pound crab meat (picked over to remove any shells/cartilage)
1 bunch green onions, chopped
1 egg, beaten
Zest and juice of 1 lemon
Salt & pepper
Preheat oven to 350F.
In a bowl, mix together the crab meat, onions, egg, lemon zest and juice. Season the mixture with salt and pepper. Scoop out two tablespoons of the crab mixture and form into a patty, squeezing out any excess liquid as you go. Place the crab cake on a baking sheet lined with a silicon mat or foil. Continue making patties until all of the crab mixture is gone. Place the baking sheet in the oven and bake until crab cakes are lightly golden (approximately 20 minutes). Remove from the oven and allow to cool slightly before gently transferring the crab cakes to serving plates. Enjoy!
So funny to look back and see how miserable my shoulder flexibility was then and how we all started somewhere.
http://www.youtube.com/watch?v=IRG4zVHvD9U
I love these old pics. For those that haven’t been following us on FB, (https://www.facebook.com/CrossFitChicago), we’ve been posting up old pics.
Also, I don’t think we’re coming out of the racks tomorrow, so get ready to get your clean on!
Wait as second, there is a 10 minute cap on this and only Alex made that cap in Rudy’s video…and only by a bit over 2 minutes? You want us all to be Alex from 3 years ago?
It was actually 4 years ago but it’s funny to think about what was “heavy” then.
Nice camera work ErinO!
Oh, so that’s what Rudy looks like. It’s been so long since he’s been at the box, I almost forgot.
I wonder if he’ll make an appearance tomorrow to show this wod who’s boss?!?!
Nice call out Campy. I should be in tomorrow but not sure on workout. I’m finally feeling better and have almost all of bodyweight back. Definitely not willing to push it as last time I think my mind was ready and body wasn’t.
Damn Rudy those jerks looked so painful haha. I thought a shoulder capsule was gonna blow watching that. Thank goodness those days of stiff shoulders are behind you. True that 185# was a bear back in the day as evidenced by us all split jerking at the end. The burpees do make the jerks exponentially harder as the rounds go by so it’ll be interesting to see what happens now. Gonna try to do this in a globo gym (yes with a rack – cheater I know) and see if I can cut my time from ’08 in half
INTERVENTION REQUIRED-
For the love of Oden, I have been off training and can’t get back into it through sheer lazyness, a night in Dubai tonight (Cheat of course) and then heading into Chi-town probably be in class Monday, I need it I have turned into 1 lazy ass.
On a positive note my clean and jerk of ice cream and cadbury’s 1kg bar over the festive period would send Alex and the CFC A-team running.
When I looked at the blog this morning I thought it said 10 shoulder to overhead so I had that ingrained in my head. Thankfully Kate told me before round 3 that it was actually 5 reps and not 10 which made this WOD a whole lot easier.
Did this at 70#, time: 9:44. My 70% would have been 63# but wanted to go a little heavier. 4th and 5th rounds I had to break it up into 3-2.
A – 6×2 @ 155#
B1/B2 – 3×5 @ 100#
Conditioning: Freddy’s Revenge @ 70% 1RM
6:12
Got intimidated watching the old school video so I kept with the 70% weight. In hindsight, given that my time turned out to be reasonable I probably should have gone heavier. Happy with the effort as all overheads were unbroken.
Post: shoulder mobility work
Anjali – You need to look at your post from the last time we did Freddy’s Revenge. Check out your BS weights :o)
WOD Rx+ (185.5, which is more than what Tony did)
7:03
As this beat Alex’s time from 4 years ago, I look forward to 4 years from now when I am a perennial regional games competitor.
Jerks – 100#
Press and row – 55#
Wod- 95#
7:13
Post- 3×12 SA row – 20#
3×12 red band arm pull apart thing
Fun 6am this morning with the one and only BDub. Spent a good chunk of my pre-workout in the bathroom feeling like I was going to go pukie before the WOD even began–not sure if it was due to general sickness or MarcS’ Friday Fashion Faux Pas of a kelly green shirt with blue shorts and blue shoes combo. Anyways, on to the workout.
Freddy’s Revenge, Rx’d: 5:16
Unbroken, eased up on the gas pedal after Round 1 to avoid a repeat of last night.
2/4/10 @ #155, from Rack: 9:37
#155 was my 1RM clean back then and my 20 rep BS was #165. Last week PR’d at #240 power clean and #265 20 rep squat, always fun to look back. I did talk about donuts in the old blog post, so I guess some things never change.
@Crossfit Chicago Community
I have enlisted MattJ as a fashion adviser to avoid future transgressions
Active rest day which will includes many tropical drinks while actively navigating the pool!
I apologize for not mentioning Marc S’s fashion faux pas in my post. It is something that should be mentioned early and often to avoid repeat offenses.
Marc S – You are going in the right direction. Matt J is the most stylish guy I know, and I know like 7 people.
Plymouth Crossfit
5×10 front squat at 95
5×10 hollow rocks
Metcon
Cindy RX
15 rounds even
My push ups broke down to sets of 2… But I think Coach Randy would be proud of them.
Am I looking at this and the video properly
and seeing that the mostest handsomest
bearded trainer there is programmed
the cap today well under his time?
11:27 Bryce?????? And you dare tell me
I’m dogging it all the time??? Wow.
Technique:
Worked on pullups with the black band
“Freddy’s Revenge”:
65lbs
9:32
Rough first morning back after the holidays, but it was good to get back into it and I appreciated everyone cheering me on at the end of the workout!
@ Ali G!
HAHAHAHAHA! A 5 rep max of 95 pounds on my back squat????? I really have forgotten where I started!
My 5 rep max is now around 160. Amazing what lifting heavy sh** does for you. :=)
That’s pretty funny. :=)
Isn’t MarcS the person who suggested singlets for the 6am’ers? Now this. Sheesh.
Really happy i didnt have to suffer through Marc’s outfit this AM. But he’s on the right track enlisting MattJ for help. He’s my advisor on everthing except how to be handsome and happy. Thats where TimS helps.
Plymouth Crossfit
5×10 front squat 135, 155, 3@165
5×10 hollow rocks
Metcon
Cindy RX
14 rounds and 5 push ups.
Coach Randy is always proud of me.
Oly work:
3pulls + 1squat clean
1×75, 1×90, 1×105, 1×117.5, 1×127.5 1×132.5(x4)
Rack jerk
1×75, 1×90, 1×105, 1×117.5, 1×127.5 1×132.5(x4)
Back squat
3x 92.5, 3×110, 2×130, 2×140, 2×157.5(x4)
Then jumped into the 9am conditioning.
Freddy’s revenge:
105# 6:52
Post
B1/B2 of volume @45#.
Was feeling kinda bad about Freddy’s revenge until I looked back at 2010. Lower back was def tweaky after all the heavy jerks prior to conditioning.
Are the class times accurate on the website? It says all classes are on for new years day but only 3 on new years eve.
Thanks
We’re going to put in an order for Junk Brands, Progenex, and SFH – Stronger Faster Healthier products next week. Get your orders into Jonny by Jan 3, 3pm.
The video and old blog posts are great….
165 KBS yesterday crushed my lower back. After some pre-workout foam rolling, I was good to go.
A1: Jerk EMOM 6×2: 135# 3x and 145# x3
B1: Press 3×5 75#
B2: Bent over row 3×5 75#
Didn’t want to push this in front of Freddy’s revenge.
Freddy’s revenge: 135# Jerks
7:53
This was the right weight for me. Not sure if I would’ve gotten under the cap at 145#. I just didn’t want to have to do any singles or fail any reps to get under the cap.
I paced my burpees a ton the first 4 rounds. At first I was just doing really slow burpees. But I realized I was actually expending more energy because of the extra negatives I was doing up and down. So I then started falling on my face, resting for a one count on the bottom, popping back up and taking a one count at the top. This was much more efficient and left me fresher for the jerks.
A. Press, 3 x 5 reps @ 115#
B. Db bent over row, 3 x 5 reps @ 55#
Tweaked my right lat a few days ago and the rack position is the most painful so no jerks today or Freddy’s Revenge unfortunately. I barely got the strict presses in w/o some discomfort even at a lighter load
C. Handstand wall runs (aka shoulder taps):
5 x 50 shoulder taps, rest 1 min
Rest 5 mins after set 5
5 x 50 shoulder taps, rest 1 min
This was pretty brutal and ended up being around 7:30 of inverted time as each set was about :45 of work. Much needed as I haven’t done enough shoulder tapping of late
D. Running: 10 x :30 on :30 off
Made myself do some kind of running but really didn’t want to at all. Probably should’ve done 15 or 20 sets
E. EMOM for 10 mins:
6 alternating arm db snatch @ 90#
Haven’t done these as much lately so twas good to see I still got it. I remember how rough 100# was before regionals but really it’s all about the technique on these and the weight just flies up. Need to do 50 or 100 reps for time with 100# someday soon.
Didn’t bring my trunks today so must get a swim in tmro or Sunday
Woops totally forgot I also did:
Back Squats @ 55% (210#) + black band resistance, 2 reps every 30 seconds for 5 mins (22 reps total) – speed focus. These felt pretty good and I need to do speed days w/band resistance more often. At a minimum I’ll do them on deload weeks but for sure every other week if not every week and just cycle which lifts I do them with
I can’t bust Marc up too bad, since I accidently had matching red on today. Honestly, It looked flaming.
Technique: Pullups with black band
10 sets of 3: felt good
Freddy’s Revenge:
5 Jerks 125# (could have gone heavier)
10 Burpees
7:04
Solid time, should add more weight next time.
Pre-WOD work: strict pull-ups, 10 sets of 3 – Did 1st 5 sets with just the orange band, then I had to add the black b/c I was struggling for last
Metcon:
5 split jerks @ 80#
10 burpees
* I had issues with the last 2 rounds of jerks; had to break down round 4 into 3 and 2; then I failed the 5th in the last round and had to do it over… bs!!
9:52 – yes, I did finish! Sommer and Melissa are my witnesses!
Post:
3×8 single arm rows @ 25#
3×20 red band pullies (or whatever they are called)
And I love how the 6 a.m. guys pay more attention to workout wardrobes than the ladies do… ha ha!!
Wasn’t feeling 100% today. I think lack f sleep and not a good breakfast did it to me.
Worked on technique this morning. Worked up to an 80# weighted pull-up.
Freddy’s revenge 8:10.
Used 145#. Like I’ve said before I want more Rx but I felt 185 was a bit beyond me today.
Opted out of volume/technique in favor
of my own programming of hang clean work
Up to 245.
WOD rx’d
Round 1-A blistering Froning-esque :32
Round 2-Still rolling along at 1:30 mark
Round 3- Damn that got heavy quick. Failed
rep 2. Burpees become quite labor
intensive. Now at 3:30ish.
Round 4-WTF!!!!!!!!!!
Round 5-A little bald guy with a headband
who I think works here just said time.
Mustered 3 then 2 on the jerks. Started
burpees before Brett Raz and struggled
mightily to hold him off. Time 8:18. I am toilet.
Not better than old school Alex, but
way better than Pre-Steroid Bryce!
Post-12 min AMRAP 30 steps overhead walking
lunge with 45lb plate and 10 50lb ball slams.
Got 4 rounds and wanted to die. See ya next week.
Seacrest out.
A1) jerk 6×2 @ 185 EMOM
B1) press 3×5 @ 100#
B2) bor 3×5 @ 100
Metcon–8:28. Ouch! Started failing jerks in round 3 and just watched the seconds tick by. Think I failed 4 total which just was not fun. 2 rounds in 2 min and then boom. Just need to get stronger is all there is to it.
D1) 3×12/arm bor @ 55# DB
D2) 3×25 black band pull aparts
E1) 20 min plank
F1) 10x100m row sprints with 1 min rest
A1) jerk 6×2
Performed a power clean w/ an immediate push jerk, followed by 2 push jerks. 2@135#. 2@155#. 2@185# (I was prepping for Freddy)
B1) press 3×5 (na)
B2) bent over row 3×5 (1@95#, 2@115#)
Metcon Rx’d:
Time – 8:07
Over a minute from previous attempt but that was with a rack. New baseline for the future. 3 rounds of unbroken jerks. Failed 5th rep of 4th set. Went 4 and 1 on last set in fear of failing. Burpees TOO slow!
Taking advantage of deload week
3×5 back squats at 55%
Then did a recovery wod instead of something high intensity! Thanks Bryce!
4 rounds
400m ski erg
.5 miles air dyne
100 single unders
28 something.
Actually pretty fun and just what I needed.
Hit up my first nooner today.
Max pull-ups: worked up to 45#. 50#(f)
Metcon @ 125#
6:25
Lesson learned: Absorb the weight as it comes down. Too many time I brought/lowered it down to the front rack position which fatigued me quickly.
Noon class!
Jerk at 135#
Press and bent over row at 65#
Freddie’s revenge: 11:02 rx
Ugh, I felt sicker and sicker as the class progressed so I ended up standing around a bunch….I guess my sick roommate or entire sick family is actually the ones getting revenge!
EMOM Jerks @185#
Row and Press @ 95#
MetCon:
DNF – ~10:05 Rx
This one hurt that I couldn’t get under the cap. I knew things weren’t going well when I failed my first rep. 185 isn’t any problem for me to jerk but stringing them together is not my forte and throw burpees into the mix and you have a deadly brew there.
7:39 rx
Slow and miserable. Snails pace burpees. Just glad to get it done. Felt like Kurt looked.
A – Push Jerk 6×3 EMOM @ 205
B1 – Press 3×5 @ 95
B2 – Bent Over Row 3×5 @ 95
Conditioning
5:45
Missed the last jerk of the workout and probably tacked another 20 seconds on my time.
Worked on banded pull ups (red 1st set then moved to black). 3×6 (unbroken). Struggled to get my chin over the bar on the 6th reps.
Metcon: 6:55
85#
Nice work Mathias on your 80# weighted pull up!!! You have more in you.
Fun class today!
4pm’er with Coach Sara….
Strength: A:Split Jerk @ 135 EMOM 6×2
B1: Press 3×5 @ 70
B2: BoR 3×5 @ 70
Metcon @ 135 6:41
-maybe 10-15lbs more
-burpees were slow
Post: C1: Single Arm Bent over Rows @ 30lbs 3 x 10
C2: Banded extensions(b)@ 3 x 20
One set on the earth quake bar with Joe P spotting.
1RM weighted pull up with underhand grip @ 37.5#
Metcon @ 115#
7:05
Thank you Kelly for reminding me that I had 10 burpees left after my last round of jerks! I called time at 6:26 then got my reality check :) I’ll let myself think that those few extra seconds cheated me from being sub 7
Day 4 at Lahaina CrossFit:
Warm-Up: 3 minutes of DUs, with three burpees every time you tripped up. I did lots of burpees.
Strength: 5 x 3 DL working up to 80% 1RM
135-185-205-225-255
WOD:
100 DUs
80 KB Swings (1.5)
60 Situps
40 KB Push Press (1.5)
20 Wall Balls (20)
10 HSPUs
DUs took a while. Was trying to do as many as possible without my crappy single-double garbage, and actually strung together 17 in a row, which felt like an out-of-body experience. Had never done KB push presses before. Did HSPUs with one abmat, the kip on these is feeling much better. 16:04.
At gym today. Way overslept this morning, needed it, and missed the 6am. Heading in tomorrow.
Jerk EMOM 6×2 @ 175
Press 3×5 @ 105
Row 3×5 @ 105
Metcon – 8:34
Starterd with 185, 1st rd was smooth, 2nd rd was brutal. Went down to 155. Wasted a good 45 seconds changing weight
Oh yea, finished up with some bball
Made up a combination of this week’s programming that I missed and tossed in now mandatory shoulder rehab work:
Cleans EMOM 4×2 @ 205, 205f2, 195f2, 185
3 rounds: 10 each of YTW + ring row
Max dead hang weighted pull-up – 55#
10 reps (alternating) 35# Turkish Get-ups
2×25 Banded Good Mornings (Gray)
Jerk @ 120#
Press/Row @ 65#
Freddy’s Revenge @ 115# – 9:54
Had to take over a week off with the nastiest flu I’ve ever had. Definitely took a big bite out of my fitness level. Thanks for pushing me through the metcon today. I didn’t think I was going to make it!
Not the best today but felt pretty good about the skill work.
Session 1 – Weightlifting drills
A. Snatch technique drills
A1. Snatch pull under (SPU) warm-up
A2. Standing muscle snatch- 4 x 5, 55-55-65-65
A3. Behind the neck snatch grip strict press – 4 x 5, 35-40-50-50 – I’m horribly inflexible and need to keep working on mobility.
Session 2 – MetCon (FGB Style)
A. MU Skill W/U – really liking the breakdown of higher level skills.
B. 3 rounds of:
1 minute max rep – Double unders (95-95-92)
1 minute max rep – Hang power snatch 40/30kg
Rest 1 minute (16-16-14)
1 minute max rep – Handstand walk for distance in meters (30ft/30ft/20ft)
1 minute max rep – Muscle ups (4-3-3)
1 minute max rep – Wall ball 9/6kg, 20/14lbs (25-25-22)
Rest 1 minute
Muscle Ups felt horrible today, nagging pain in my right shoulder is not helping. Kip was good, lock out not so good.
Jerk EMOM 6×2 @ 115#
Press 3×5 @ 75#
Row 3×5 @ 75#
Met: 8:18 @ 115#. Managed to go through all jerks without dropping the bar. I like this wod because it forced me to get really low, something I don’t do well enough. Spent too much time inbetween reps getting pysched up, should have just paused briefly.
Jerks at #135
Press/rows #65
Metcon rx’d 9:10
Form is horrible and had 2 failed jerks in there. First round was unbroken and was using push jerk but I for the life of me need to figure out how to jerk better. I was still push pressing easier at the end then I could jerk. Happy to finish though.
Recovery Program Day 2.2
A1. Bench Press 3×5 @ 150#
A2. Strict Pullups 3×15 (10-5, 8-5-2, 5-5-5)
15min AMRAP:
10 Burpees
10 Power Wall Balls, 20#
30 Double Unders
6 Rounds + 4 PWB
C1. DB Incline Press 3×8 @ 35#
C2. DB Batwing Holds 3x30sec @ no weight
Bench felt good. Pullups not so much. AMRAP was rough. Good to get a lung burner in, though…first one in a couple weeks. I really don’t think I did C2 correctly…oh well.
Thanks 7pm Crew!.
I stopped in about 15 minutes late to your class and jumped in with the workout. Couldnt work out earlier in the day and didnt want to lift in an empty gym at 8pm.
Thanks for the push at the end when i was sucking wind.
Thanks for letting me jump in Kelly and Rudy. Havent done any conditioning in awhile so it was fun to get it in with a group.
Bryce – I needed you there to laugh at me, maybe next time.
EMOM Jerks 6×2 155
3×5 press/row 95
METCON @157.5 (70% of 225) 7:41
All Jerks UB. Paced Burpees. Could have gone higher and made the cut off but 185 probably was not in the cards.
Hello from sunny Grand Cayman! Worked out at Crossfit Seven Mile -an awesome box that I would highly recommend if you ever find yourself here.
Warm up: 400m row, then
3 rds:
10 WB (12#)
10 FS (barbell)
10 good mornings
3-3-3-3-3 squat cleans. Worked up to 120#. Was a good challenge to have to do 3, rather than the usual 1 as I work up to a 1RM.
Post: KB swings (heavy)
10 @ 35#, 10 @ 44#, 10-10-10 @ 53#
Did this Friday but forgot to post:
Reps on gray band for pull-ups
Metcon: 7:34 @ 75# (should have gone heavier)