Jerk & row the calories away…

Today we’re following a Saturday (WOD-only) schedule with WOD classes at 9am, 10am, 11am, noon, 1pm, 2pm, and 3pm.

Friday 111125

A. Jerk 5-5-5-5-5 @ 75% of your 1 rep max

B. 5 x 100m Row

C. 3″ PVC overhead squat hold

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The food reward arms race
I (dis)like wallballs!
Emotional eating: using “later” to overcome “now”
The truth on genetics and athletes
Cranberry Waldorf salad / Velvety butternut squash

Coach Josh teaches his class some hip mobility drills:


* * * * *
Here’s what’s on tap for Saturday’s WOD classes (running on a normal Saturday schedule):

A. Deadlift 5-5-5-5-5 @ 75% of 1 rep max

B. 100 burpees for time

C. 60″ Planks: forearm plank, left side plank, right side plank

Responses

  • Anonymous

    Montauk Black Friday: 

    Row 1000m (3:50)
    100 Pull Ups
    Row 1000m (3:54)
    100 Sit Ups
    Row 1000m (3:52)
    100 Push Ups

    35:53

    Hope everyone had a great thanksgiving!

    • Jamie F.

      Beast!  Good work Greg!

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  • The_Lisa

    Now THAT is a photo worthy of a caption contest!
    Jerks – 55, 55, 60, 60, 60Rows – 22.1, 21.2, 20.6, 20.6, 20.7OHS – stood up 5 times

    • Anonymous

      “No, really! They told me this was Downward Dog!”

    • keller

      josh isnt house trained yet

  • Jamie F.

    Wendler: Deadlift

    3 Reps @ 250 LBS
    3 Reps @ 285 LBS
    Max Reps @ 320 LBS – 9 Reps

    Made up my B-day WOD from the other week.
    18:06 as RX’d.

  • Jim S

    Did yesterday’s WOD today.
    A: 5x cleans 95 105 110 110 110
    B: 3x 30x box jump & 20x knees to elbows: 13:52
    Found a new goat to work on: k2e and t2b

  • keller

    squat: warmup + 270 3 sets 5 reps

    bench: warmup + 205×4, x3, x3 – will need to reset 10% next week
    supine ring pulls – 15, 10, 10

    tabata sledge – 11
    minute rest
    tabata burpee – 6
    minute rest
    tabata sledge – 11

    should have tried for 7 on the burpees – went out of the gate too quick

  • Michael North

    Greetings from San Francisco Crossfit!

    30 reps Back Squat (#225)
    1000m Row

    10:35

    • Anonymous

      A dream WOD if I ever saw one…was 225 the RX’d weight or was it % of 1RM?

      • Michael North

        225 was the Rx weight

        K* said this was named this the San Francisco Crippler… Brian Mackenzie from Crossfit Endurance was also there teaching running form.  He had a version for runners called the Newport Crippler.  225×30, run 1 mile.

      • Michael North

        225 isn’t a lot of weight but 30 reps is a lot of volume and adds up quick. It took me a full minute from my last back squat to waddle over to the rower to make my first pull…  Pretty sore today. 

        We should get this WOD into the programming.  People will “enjoy” it…

  • Kayam Rajaram

    Jerk – 65 x 4, 75 x 1

    Row – 21.8, 20.4, 20.3, 19.9, 19.8

    OHS – only made it to 2:45.

  • http://linsfitnessjourney.blogspot.com Linnea H

    Did Fight Gone Bad (for the first time) with my sister up in Ithaca, NY. Scaling 37# for presses and SDHPs, #8 wall ball, and 20″ box steps, I got 220.

  • http://www.facebook.com/profile.php?id=506759829 Kelly Murray

    Jerk: 63, 73, 83, 83, 83

  • http://www.facebook.com/profile.php?id=506759829 Kelly Murray

    awesome job Linnea!! =))

    • http://linsfitnessjourney.blogspot.com Linnea H

      Thanks! It was a fun time!

  • Sam G.

    5/3/1 Deadlift, no more max reps, loads were getting taxing, as per Sean M’s advice did workload and 1 heavy at the end

    3 at 280
    3 at 320
    3 at 365

    1 at 425
    Just grab and go on the 425, went up fairly fast according to Steve, but it felt slow to me.

    Pull ups overhand grip, 9,8,6

    Glute ham raises
    5-5-5

  • Steve Lynch

    Squat 310# 5 reps 3 sets
    Bench 225# 4-4 – 205# 5 (didn’t have much energy left after the squats)
    Chinups 15-13-12

    • Sam G.

      soo close to 15-15-15

      • Steve Lynch

        Soon.  Then it’s on to weighted for 15s!

  • Asegal04

    Jerks: 95 115 115 135