Thursday 140626

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding!

All-levels/Beginner:
In a 90 second interval complete:
5-7 chest to bar pull ups
14 wall balls (20/14)
ME no push up burpees
Rest 90 seconds

Complete 10 rounds (30 minutes for work and rest).
Score is total number of no push up burpees.

Experienced:
A. Back Squat 5×5 (75% + 30#, 5th back squat exposure)
B. Collect up to 30 man makers during the class (athletes choose weight).

IMG_3194
(Photo credit: Lisa Haefner)

Throwback Thursday double shot:Maybe it’s my fault” / “Failure” (video)
Yolked
Retirement home or workout park?
Training the trainers
The Truth about Raspberry Ketones, Green Coffee Bean Extract, and Garcinia Cambogia

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

All-levels/Beginner:
A. Push Press 5×2
B. With a partner, complete 60-50-40 reps for time, alternating movements every 5 reps (Each person completes 75 reps of deadlifts and box jumps.):
Deadlifts (135/95)
Box Jumps (24/20)
C. Max Bar Hang for Time

Experienced:
A. Muscle Up Progressions
B. 15 minute AMRAP:
3 Muscle Ups (Ring or Bar)
6 Front Squat (135/95)
9 Chest to Bar Pull ups
12 Wall Balls (25/16)

CFE:
For time:
800 m run
50 squats
40 burpees
75 squats
30 burpees
100 squats
20 burpees
800 m run

Responses

  • Benny Roitman

    7:40am All Levels w Chris
    206 Rx – managed to complete the C2B and WB unbroken each round

  • ToddMorris

    6:10 Experienced w/ Sara

    A: 280X4 and 285X1
    B: 5 @ 35lbs then Sara took them away and told me to get heavier ones. 25@40lbs. not a man yet
    I feel very beat up this week – in a good way. Can’t wait until tomorrow.

    • Losis2honest
    • Edward

      Todd – you are still more a man than me.

    • colindowell

      I agree with @disqus_nwY935cfvu:disqus and Sara on the man makers. I used the 35lbs dumbbells and you lift more than double what I do in every lift.

      • ToddMorris

        Keeping me honest-45s moving forward!

    • Joseph Gizzi

      Whatever Sara says.. Todd does

  • Russ Kempf

    610am exp
    A: 305, 310, 315×3
    B: 45lb db’s

  • Edward

    6:10 eWOD with coach Sara. A: 235# across (starting to get heavy!). B: @35#. Fast out the gate doing 2 sets of 5. Quickly went to 3s and then 2s for the last 10.

  • Jordan Krasne

    6am with Kyle
    160 Rx. Pushed to keep the C2B and wall balls unbroken throughout.

  • Lisa VanBemmelen

    5:30am Beginner w/Chris
    115 – 14# & ring rows. After feeling so great for a while now, I was disappointed
    when there was pain in my shoulder this morning.
    WB’s were unbroken, now I just have to figure out how to speed them up!

  • Reuben Mungai

    610 am exp
    A: 305, 310, 315×3
    B 45lb Man Makers (30)

  • Will Choi

    7:10 eWod with Sara
    A: 225×1, 235×4
    B: 15@35# — ran out of time and had to get to work.

  • Alex Behrman

    6:40 with Chris: 98.
    About halfway through the first set of wb’s I suddenly realized how many squats we’ve done this week. Got through about half the rounds unbroken. Burpees were burpees – thankful for no push-up.

    Great WOD today (although I might have hated it a little while I was actually doing it). Going in two heats was especially helpful – motivation and encouragement was necessary to get through this one.

  • Erik D

    7:40 with Chris

    136 – Hesitant to say Rx because about half of my pull-ups were CTB, the other half were throat-to-bar. I was gunning for 150, but Chris started no-repping the hell out of me on one round of wall balls (and at least two of those were totally reps). In the heat of the moment, I think I called him a shitty softball umpire.

    Definitely one of the more exhausting workouts I’ve done.

  • Rich J

    7am:
    130 – exhausting workout. I think i’m still sweating.

  • Rob Panor

    610 eWod
    A. 205# across. +35# of 75%1RM. Looking forward to retesting.
    B. 25# DBs in set of 3. These got sweaty

  • Laura G.

    8 am with Kyle/Dustin:
    85 Rx (well, pull-ups, but without bands so Rx-ish?)
    I’m still sweating 4 hours later. Dang.

  • Christine

    8:30 Beginner w/ Peter
    173, green banded pull-ups. Really liked this workout; it hurt the entire time but was doable because of the built-in rest. Also was a little (OK a lot) hungover, and burpees are truly the best cure.

  • sophia

    12:30xp w/Sara:
    WU: used a 20# wallball. Sara: “Sophia, you’ve finally done something to impress me.”
    Back Squat: 5×5 @138#. First round was the worst, and I thought there would be no way I’d make it through 25 reps. With some tough love from Brian, I not only made it through but sets 2-5 were all much easier feeling and better than set 1.
    Man Makers: Pure Evil. First 6@15#/hand. Sara made me go heavier. No 20# dumbells in sight, so used the 25s. Sara: “You must be having a good day because you haven’t done anything to make me hate you yet. I usually hate everything you do.”

    • Maria Sanchez

      this is hilarious! great work stacey!
      i dont even want to look at a 20lb ball

  • Stacey Pearson

    10am with Sara
    82-1c2b pull up, 4 regular. everything else RX. 1st C2B w regular grip. I was shocked when I pulled, and the bar hit me way low on my chest. So exciting!

  • Maria Sanchez

    12pm w kyle
    12 burpees x 10 rounds
    going in my plan was to use only green bands but even with both green/blue bands i couldnt get my chest to bar
    great workout: rest definitely helped
    i need to go back to open-mode and challenge myself more. i feel like im getting weaker

  • KyleF

    710am exp
    A: 275, 285, 295, 305, 315
    B: 30 @ 45lb DBs (sets of 3s and then 4s then did 2s for last 10)

  • colindowell

    12 w/ Kyle
    150 – rounds of 5 CTB with maybe a few no reps near the end which I’ll count as just pull ups. Wallballs unbroken except for round 9 split in 2 (mentally weak).

  • Eric

    7am with Kyle

    I had a miserable WOD this morning..first few rounds I felt exhausted

    I think I finished with 95 reps but I lost count pushing through.

  • Jenny

    5:50pm eWOD
    A. 5×5 at 148# (85% of 1RM)
    B. 30 man makers – took Sofia’s advice and did them 10×3, with two sets between each back squat set. Used 20# dumbbells.

  • Chad Kindred

    610pm with Brian. 5×5 back squats – 195lbs!

    5 more pounds and I’ve cracked 200 in their series!

  • Andy Graves

    6PM with Joe 133 w/5 ctb each rd. Diabolical. Rd 6 on ended with hyperventilating basically. My homeostasis was kicked in the face, thank you programmers for delivering the goods.

    • Michael J. Bultman

      It just smiles and keeps on coming.

  • http://www.instagram.com/benjorg ben

    EWOD:

    Back squats: 5×5 @ 255#

    Didn’t do man makers in between sets so I could rest fully. Got through 15 after squatting then ran out of time.

  • Joseph Gizzi

    5:50 EWod
    5×5 @ 305#
    30 Manmakers @ 45#

  • Molly McCabe

    7:10 eWOD with Brian
    A: 148# 87% of my 1RM
    B: 15# sets of 3/4

    EC: GHD back extensions 5×10 per Brian, I need to get my back stronger to be able to hold the arch in my deadlifts, cleans, snatches.

  • Lauren Saxton

    8:10 ewod with Brian, who quoted The Shining to get me out of there.

    5×5 @ 180#. There is no way I could have done this 5 weeks ago.
    30 man makers at 15#.

  • Nicki Osborn

    6:10pm Experienced with Brian
    WU: So, the 16# wall ball and I are in no way friends, only managed one legit rep (the 14# wall balls magically disappeared from the 4th floor today…hah)
    A. 5×5 @ 103# (prior exposures: 93-98-103-93)
    B. I think I did about 10 total @ 15# because my legs need 4-5 minutes of adequate rest between back squat sets.

  • Losis2honest

    810 eWOD w/ Brian
    215# across
    30 man makers @ 30#

  • Kate Parker

    6pm w/ Brian
    A: 173# across
    Somehow this was only my 2nd exposure on this cycle. Had done 163# on 5/12. 173 was very challenging!
    B: Did all 30 man makers at the end of class at 25#

  • Merlyne

    8:10 eWOD w/Brian
    A: 135×5. Less than 75% of my max due to competition on Saturday and some lower back issues.
    B: 4×5, 1×10 @ 15#