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Monday 100315
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds and fractions of rounds completed to comments.
A muscle-up 70 years in the making!
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HAPPY BIRTHDAYS TO PIERRE AND JORDAN!
Congratulations to Jim Herrold who competed close to home at the Pennsylvania-Maryland-Delaware Sectionals this past weekend.
The first of the three WOD's was a 3-minute "Grace" done by the men with 155 lbs. It was the one that knocked Jim out of contention. (Still, how many of us can get 155 lbs from the ground to overhead 17 times in 3 minutes?)
Jim's performance on the second WOD was better than that of one the top ten competitors, and his performance on the third WOD was better than five of the top-ten competitors.
We will be sending an Affiliate Team to the Northeast Regional Games. Jim's performance this past weekend has certainly captured the notice of the Black Box talent scouts.
Jim overhead squats with the KB at this weekend's sectionals:
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
as Rx’d
Women - 65#
Pack:
Complete as many rounds in 15 minutes as you can of:
15 Back extensions
15 Knees to elbows
65 pound Overhead squat, 15 reps
Women - 45#
Puppies:
Complete as many rounds in 12-15 minutes as you can of:
10 Back extensions or supermans
10 Knees raises
10-25 pound Overhead squat, 10 reps
Buttercups:
Complete as many rounds in 10-12 minutes as you can of:
10 Back extensions or supermans
10 Knees raises
pvc -15 pound Overhead squat, 10 reps
Jim - awesome
Push press 3x5 @ 75lbs
Deadlift 1x5 @ 175lbs
Did the WOD as AMRAP in 10 minutes: 2 rounds plus 10 k2e
Anyone up for a 4 mile in Central park on Allison's birthday?
http://www.nycendurance.com?wp_ct=2
Congrats on the muscle-up Jacinto!!
Great work, Jim!
Nice work, Jacinto!
Nice work, Jim! Way to represent out there! Bum luck on the heavy Grace.
And congrats on the muscle-up, Jacinto!
Jim and Jacinto,
Great work!
Congrats Jacinto!!! Now you're officially the most badass Septuagenarian I know.
Awesome work, Jim and Jacinto!
Nice work Jim and Jacinto!!
Congrats Jim!
Awesome Jacinto, knew you would get it! Wish I would have seen it.
Nice work, Jim.
Felicidades, Papi!! Brilliant work, Jacinto! It is fantastic how you are constantly learning and doing new things - challenging yourself.
You are a motivation and an inspiration to the Morning Posse - and everyone!
7 rounds + 15 back ext + 2 K2Es
subbed 65# OHS
Great work, Jacinto & Jim!
Great job Jim and Jacinto!!
Thanks everyone for the kind words It sure took a long time to get it.
Rx'd 7 rounds. Got my last OHS with 7 seconds to spare.
Hey Jenn where have you been
8am class is too quiet.
Jacinto! I know, I've been away from the Box for too long. First I was injured, then I was homeless, now I'm sick, blah blah. Enough of my sob story though - I'm planning to make it tomorrow morning, I promise!
Posting up in Park City this week. today's WOD:
5 rounds
7 deadlifts 185#--scaled to 135#
30 squats
7 HSPU's--subbed ring push-ups
12:04
5 rounds + 8 kte (ohs was 65#)
ohs felt good and could have probably done 75/80ish on it
congrats Jacinto! way to go Jim!
Today: 85#, 5 rounds MINUS 8 OHS; last three rounds xten's on GHD, 1st 2 on floor
Yesterday: 90-100-110F-110F-100-100F-90; BW 151
Congrat's guys, nice work
5 rounds plus 15 back ext plus 15 knees to elbows Rx'd
3 OHS short of 5 rounds. RX'd.
15 Back extensions
15 KTE
15 OHS
RX'd
9 rounds, 5 back ext
CFFB
Took the squats easy at 275, but hamstring is feeling mostly better... just didn't want to push it too far.
9:23 for metcon with 165 for presses
part 1:
A1. AMRAP Bench Press - 135#; rest 180 sec
A2. AMRAP Row Cals in 60 sec; rest 180 sec
5 sets
rest 3 hours
part 2:
for time;
Run 400 m
300 double unders
Run 400 m
A1. 95#, 16-16-13-13-12
A2. 18-18-17-17-16
11:55
Congrats Jacinto and Jim!
6 Rounds Sub 75 lbs
Congratulations, Jacinto!
Nice work, Jim!
Very happy with my workout today.
Completed 6 1/2 rounds.
OHS 21 lbs
also worked on my pullups
20 with the small blue band