Yo’ mama!

Wednesday 110727

A: 21 Unbroken Deadlifts, 15 Unbroken Deadlifts, 9 Unbroken Deadlifts

B: WOD: “Scott’s Mom”

Post-Elements: 75 lbs/53 lbs
Black Box: 95 lbs/65 lbs
Games Prep: 115 lbs/78 lbs

Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat

First set ends when the bar touches the floor – including between exercises!

Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk

Post reps and “your mama” jokes to the comments.

CrossFit Subway Series (Aug 6-Aug 27)
Make or break: It’s all in your head
The neurobiology of “don’t shop when you’re hungry”
The long game
Strength work and technique work are NOT mutually exclusive
The salt wars rage on: A chat with nutrition prof Marion Nestle / Salt sense

Speaking of mamas…don’t forget the papas. Here Papa Court shows us how to create a different kind of weight vest…just strap a baby to yourself!


* * * * *
What’s on tap for Thursday’s WOD classes:

Thursday, July 28

A: Press 5-5-5

B: WOD

For Time:

21 L-Pull-Ups (Post Elements: Regular Pull-Ups)
100 Double-Unders
15 L-Pull-Ups (Post Elements: Regular Pull-Ups)
50 Double-Unders
9 L-Pull-Ups (Post Elements: Regular Pull-Ups)
25 Double-Unders

C: “Jailhouse 10

Responses

  • Annie

    This picture is too cute!!!

  • Richard

    A. 135lbs
    B. 100 Reps

  • http://wodalmighty.blogspot.com Reis

    A. 225#
    B. 70 Reps RX’d
    (15 OHS – 15 FS – 20 BS – 10 SP – 10 PP – drop :( )

    Deadlifts killed my chances of running off into the sunset with Scott’s mom. Instead she kicked me in the nuts and took off before I could catch her. Sigh…

  • Sam G

    5/3/1 t deadlift today, third week, so its heavy stuff (for me that is)

    5 @ 75% 275
    3 @ 85% 310
    4 @ 95% 345 hook griped the underhand (mixed grip) hand seemed to work well, but I think i could have gotten 1 or two more, but i just couldn’t hold on to the bar, still working on grip strength.

    Assisted exercises

    25x 3 (did one more when i got home) ab roller thingy, Jeff showed me the real way to do it, but I am not up to that level.

    Plan to do another workout later, so I didn’t want to waste to much time on assisted stuff.

  • Cassie

    A. 95-105-115

    B. 110 at 53#

    OHS-FS-BS
    5 (appalling) – 50- 30

    SP-PP-PJ
    5 (a few months ago i could not do this) – 10 – 10

  • Hari

    Here’s the current list for Friday Night’s Post Elements dinner. (We need to get a final count shortly):

    Aimee, Alex P, Brandon L, Carlos, Cassie, Christopher N, Eric A, Hanna R, Jai, Jared K, Jason W, Jessica C, Justin C, Kameron, Kent B, Leasa, Madeleine, Meagan, Melanie, Michael B, Ngan, Noah S, Ralph, Richard, Sam G, Santorello, Sean, Steph B, Steve L, Wayne

    • Madeleine

      A: 175 lb
      B: 133 total at 65 lb. (25-25-60, 10-5-8)

      That was fun. I want to send Scott’s mom flowers.

  • Hari

    Post Elements suggested reading:

    http://library.crossfit.com/free/pdf/CFJ_Winner1_LeylandJuly2011.pdf

    This is a free article from the CrossFit Journal that covers a great deal of information relevant to all CrossFitters.

    Also, you should plan on watching the CrossFit Games this weekend. The quality of events, video, and commentary is incredible.

    Everything you need to know is at games.crossfit.com

    • Richard

      Is there somewhere we can caucus after the dinner to watch the games on ESPN3?

  • Matt M

    A. 225lb DL
    B. OHS/FS/BS – 101 GP RX (115) – SP/PP/PJ – 16 GP Rx (115)
    Total Reps 117

    • http://wodalmighty.blogspot.com Reis

      Matt you are a beast, not to mention the reference point for many people to choose their weight for WODs. I’ve often had the discussion that goes “Well Matt did 115, so obviously that would be really going for it.” – Well done sir, and thanks for the inspiration…

      • andy g

        I second that Reis!

  • andy g

    Was in last night for my 5/3/1 accessory lifts. 5×10 back squats-155# and presses-80#. Been adding weight each week steadily although last night was feeling heavy. Will need to back off on the amounts I keep adding. Missed today as I did the squats/ presses last night and doing dead lifts tomorrow night. Thought it would be too much.

  • Matt M

    Thanks Reis. This was a fun WOD. Couldn’t have done the volume with out a lot of encouragement from the 6:15 class.

    • Richard

      6:15 rocks!

  • http://www.ericclintonanderson.com Eric A

    A: 205# DL
    B: 65#; 111 squats, 55 presses, 166 total.

  • Stan S

    A: 135# DL
    B. 65# 125 squats, 37 presses,

    Hats off to Cindy Lai who was super motivated and killed it.

  • http://wodalmighty.blogspot.com Reis

    This is the funniest thing I’ve ever seen put up on the main site:

    Boz illustrates judging standards for the Games: http://bit.ly/prK6Mh

    (Quicktime needed…main site also has WMV link)

  • Jamie

    This was an absolute disaster…

    5/5/Max for Back Squat @ 215 LBS – 13 Reps
    5/5/Max for Press @ 100 LBS – 7 Reps

    21-15-9 Unbroken Tempo Deadlifts w/Rest between sets @ 185 LBS

    Scott’s Mom: 20 (15 OHS + 5 FS + 0 BS) + 7 (5 SP + 2PP + 0 PJ)

  • Craig p

    BB rx’ed
    185 deads.
    95 lbs got heavy fast. Did 30 overheads which was stupid because not much was left for the front squats. Then while cleaning the bar to do more front squats, the bar got wet and spun out of my hands. Then 25 spilt jerks.
    New respect for scooters mom.

  • Sanjay

    A. 135#
    B. 74 reps @ 75#. Boo.

    Boy, a lot of people did Scott’s Mom today. Give that woman a prize.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    2 things:

    1) Team CFNYC won the iPad 2 by registering the most new participants for FGB6! If you registered in time to be eligible to be part of the raffle, please be sure that your name appears on the FGB6.org website. We still have about 10 people registered as “Anonymous Player”s. If I don’t know who you are, I cannot put you in the raffle…

    2) We are in 6th place worldwide on fundraising so far! Keep up the good work, everybody!

  • Sam G

    21-15-9

    24inch box jumps
    Burpees

    With 20lb vest

    Time: 7:47

  • Sofia

    A-21@88lbs 15-9 @ 98 lbs
    B-90 pathetic OHS

  • Jay

    DL: 155#
    WOD: 85#, 20, 21, 25, 4, 6, 4

  • Steve Slo

    A) 21@155 – 15@175 – 9@185
    B) 12-16-54-10-7-4

    103 in total.
    I’m happy with these numbers.

    • Steve Slo

      (B was done at #95)

  • Eric

    A. 21-185#, 15-205#, 9-205 #. Should have gone heavier for the 9

    B. Used 95#, not good-8, 15, 17, then dropped the bar. Didn’t bother to pick it up
    Press part was 8, 9, 2
    then worked on handstand pushups

  • Phil

    A. 225#, 245#, 265# – should have gone heavier for all 3
    B. 95#
    OHS, FS, BS – 11, 16, 35 = 62
    P, PP, PJ – 6, 4, 4 = 14
    this was hard on the hands, traps, other auxiliaries

  • Josh R

    A. 155# for all three sets. That seemed just right.

    B. 65# – 5 OHS, 5 FS, 35 BS = 45, 10 P, 10 PP, 0 PJ = 20, Total = 65.

    Next time high-rep push-ups show up, I might do them with a band. I hang a skinny band off a ring so it’s about 5″ off the floor when slack. When I get in the band and lay my chest on my floor, there’s just A LITTLE bit of help from the band, and only at the bottom of the movement. Just enough to maintain a good plank. Obviously band height and thickness can be adjusted.

    It more closely mimics real push-ups because they are real push-ups; you just weigh slightly less. So I think this beats doing them off a box.

  • Jim S

    Tough one.
    21 @ 145lbs, 15,9 @ 155lbs

    80 @ 75lbs

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