Wednesday 130508

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Black Box WOD/Beginner WOD:
A.Clean Deadlift: Work up to a 3 rep maximum (No touch-n-go reps)
B. “Lynne”-esque 5 rounds for max reps: weighted push up 45/25, strict pull up

Competition Team WOD:
REST DAY.

CFE WOD:
A. Pull-up EMOM: 1 pullup for minute 1, then 2 for minute 2, 3 pullups in minute 3, etc without coming off the bar until you have satisfied the number of pullups for each minute, then rest the remaining seconds until the next minute. When you come off the pullup bar before completing the pullups associated with that particular minute, you are done.

B. “Holy Balls!”
20min time cap
Start with 2 reps of each and increase by 2 reps each round until the 20min time cap.
*The sequence:
-Wall Balls
-Sit-ups with the medicine ball
-Push-ups on the medicine ball
-Air squats with the medicine ball
-Burpees with the medicine ball

Jason and Kate on KB swings:
jasonandkateKB

Junk food walking
It’s not going anywhere
Spinning babies in office chairs increases coordination
How dance illuminates the mind
Eye work as active recovery

Here’s what’s on tap for Thursday’s classes:

Black Box WOD/Beginner WOD:
A. Power snatch + overhead squat 5×1+2
B. 21-15-9 Russian kettlebell swings 2/1.5 pood, box jump

Competition Team WOD:

CFE WOD:
4X4min up tempo with 1min ‘recovery run’ in between

Responses

  • http://www.facebook.com/profile.php?id=3417125 Sean Orr

    Not to complain too much but I’m over 3x a week clean deadlifts. Can I just do a real deadlift tomorrow to mix it up? :)

    • http://twitter.com/kjs_37 Kyle J Smith

      Regular dead lift to your heart’s delight (don’t hurt yourself.)

      arguably the clean dead lift has potential to be a more powerful lift because the musculature utilized as primarily (quads & hips) is larger. Also, prioritizing the olympic lifts is currently best practice in getting better at crossfit (see: the outlaw way, invictus, etc.) at the end of the day though, we pick heavy things up & put them down (safely), so have fun & let me know how it goes :)

      (Ps- you have not performed clean deadlifts 3xs per week unless you own a time turner. If that is the case, please use it more productively.)

      • http://www.facebook.com/profile.php?id=3417125 Sean Orr

        If I had a time turner I’d go back and rethink my decision to WOD 6 days out of 7 last week, but I’d have probably kept Saturday’s clean deadlifts. ;)

        • http://twitter.com/kjs_37 Kyle J Smith

          my man… :) you can only work as hard as you can recover. good lesson to learn.

  • http://twitter.com/kjs_37 Kyle J Smith

    Remember everyone: lynne can be scaled to “as difficult as possible” push ups, and “as difficult as possible” pull ups- infinitely scalable.

  • reisbaron

    Day 2 Regionals workouts announced – http://bit.ly/ZDQEre

  • Zephan

    A) Dead lifts: 275# x3 reps. (also busted out a 1 rep PR of 300#)
    B) Lynne: 48+48 = 96 reps RX’d

    • reisbaron

      Congrats! As arbitrary as numbers are, that’s a milestone you don’t forget.

  • MadeleineT

    It is 65°F out, a storm just ended, and the day started with deadlifts. Today is a good day.

  • jsg

    Worked out at CF Max Effort in Las Vegas today

    A: Back Squat 3×3 – 185/205/225 – could have gone up but ran out of time…

    B. “Baseline” – for time – 5:31
    500m row / 40 air squats / 30 KBS (16kg) / 20 push ups / 10 pull ups

  • AllisonNYC

    Will the CFE go on as scheduled if it’s raining??

    • http://www.joshuanewman.com Joshua Newman

      CFE goes on, rain or shine. :)

      • Hari Singh

        Especially on Wednesday’s, when it is indoors.

  • AllisonNYC

    A. Clean Deadlifts – worked up to 193 x3
    B. Push-ups not weighted (too sore and weak at push-ups) 10 rounds 1-4, 7 last round. Focused on keeping elbows in and a hollowed body. Elbows kept poking out!
    CFE WOD with Heidi
    A. Made it through 9 rounds unbroken of pull-ups and a few in 10. My hands just couldn’t hold up. Then the burpees for 11 round and squats until Brian(?) finished? Great job BTW!
    B. 4 reps short of finishing the 18 round with the 16lb medball. Very hot and sweaty! :D

  • reisbaron

    Greg Everett at Catalyst Athletics publishes a magazine called the Performance Menu. This month is their 100th issue…it’s a free PDF. Download here – http://bit.ly/15q6NIF – Articles by Everett, Robb Wolf, Mark Sisson and others…

  • http://www.facebook.com/adam.green.9655 Adam Green

    CFE WOD – A. 6 rounds unbroken dead hang pullups (and a mess of burpies).

    B. Made it through round of 18, plus 10 wall balls (20#)

    On my way out, Michael suggested that I join his 10 am class, so I did.

    A. Worked up to 3 sets of 3 200# clean deadlifts. Not a huge amount of weight, but a PR for me.

    B. 50 weighted (45#) pushups and 50 pullups (blue band).

    • michael B

      Strong work!

      • http://www.facebook.com/adam.green.9655 Adam Green

        Thanks, Michael, and for the encouragement. And, actually, I did burpees, not burpies, which don’t exist.

  • http://twitter.com/nixster017 Nicki O.

    A. 113#x3 (and 1 rep at 123#…Coach Brian realized that’s 1.5x my bodyweight, uhh what?!)
    B: 53 push ups (10# for 3 rds, 5# for 2 rds), 32 pull ups (strict for 3 rds, partner assisted for 2 rds)

    • reisbaron

      Your bodyweight is 80 pounds? I’m more than 3 of you…

      • http://twitter.com/nixster017 Nicki O.

        Yup. I’m a tiny human.