September 23rd Deloading
Joint Prep
1 x Lunge to Dislocate the length of the gym and back
Jump Progession
6 x 30 Second Ring Supports
*Every 10 Seconds turn your Hands out for 5 seconds and either pull your knees into your chest or perform a Lsit.
*Advanced athletes get ontop of the ring by performing the strictest muscle up possible before you start your time.
KBC
6 Minute Set
Complete 6 Cycles on your Right hand then 6 Cycles on your left hand
Cycle = 15 Second Static Hang, Snatch, 15 Second Overhead Lockout
*Setting the bell down terminates the set and results in a 1k Row penalty.
*If you have “Gloves” wear them, if you don’t know what I’m talking about you need to add something to your gym bag.
WOD
200 Air Squats for Time
Rest 3 Minutes
3 Rounds
25 KB American Swings 70/53
25 Box Jumps 20′
Cool Down
4 Minute Row without “Layback” @ 20 Strokes per Minute
*The purpose of this row is to focus on the power output of your legs and arms. You will not be using a swing to layback on this row tomorrow.
Roo’s video recap of The Oregon Crossfit Summer Game
Old Country Strong: “Oh, right, like put up your Dukes…”
September 23, 2011 at 8:02 am
JP – Done
KBC – 44s w/ gloves
WOD – Squats – 3:31
Swings – 6:57
CD – Complete
September 23, 2011 at 9:53 am
Bench Pyramid
165-175-185-205-225-205-185-175-165
Squat
3 x 10 105lbs
Slept maybe 16 hours total this week, amazing how hard things get when you don’t sleep, kids are feeling better at least finally. Bring on the GD weekend.
September 23, 2011 at 9:54 am
JP-done
KBC- 35s
WOD-3:10
Swings-kicked my ASS! I think Adrian was done for like 10 minutes.
CD-notta…..had to get home
September 23, 2011 at 10:45 am
JP – Done
KBC – 70# with gloves. 4R/3L then finished without the glove.
WOD – 5:58/9:40
CD – Done
September 23, 2011 at 11:22 am
JP — Done. I believe Adrian properly captured the essence of the ring supports when he turned to me and said, “This is just miserable”. Amen.
KBC — Done w/ 35s. I have no gloves. You all looked like a bunch of damn mimes.
WOD — Don’t know my time on the air squats. On the KB swings I used the “70″ lb KB. I use the quotes on “70″ because I realized after the first round that it was actually a 53#. It sure felt like 70#. 12:34 on the second part of the WOD.
CD — Done.
September 23, 2011 at 12:01 pm
JP: done
KBC: with 35#s with gloves…this shit was extra hard with the gloves. Missed my last set on my right.
WOD: 5:10/14:04; Even though I was dfl on this 3 round wod, I’m proud that I actually did the swings with 53′s and american at that, since this movement is definitely my weakness. Tough workout…my quads wouldn’t stop twitching while I was driving home, and soreness is already setting in again
CD: done
September 23, 2011 at 2:17 pm
JP: done
KBC: done w/ 35s; don’t have gloves yet
WOD: 7:45ish/who the hell knows. I had to go throw up in the middle of the second round of box jumps. I don’t know what’s wrong with me…or maybe something about the programming these last few weeks has hit my weaknesses especially well. Anyway, finishing the WOD was challenging, to say the least, but I did it. Z said my swings looked good, so that will be my victory for the day.
CD: I guess I was out of it – I totally forgot, sorry!
September 23, 2011 at 2:34 pm
JP done
KBC done with 35# comp bell and gloves
WOD airsquats 5min. Used 53# for swings. No idea of time but legs were smoked and it took me some time to get up off the floor.
CD done. Rolled out for a few minutes but the twitching of my legs made it difficult.
9am class nice work!!!!
September 23, 2011 at 4:09 pm
JP– yep this told me it was going to be a long day
KBC- done at 53 sans gloves
WOD – 5:10 on airsquats/ I think around the 7 to 8 min mark on the KB/box jump portion. My back seized up pretty bad again in the middle of this. Had to finish the last round with a 53#.
CD- Nope. My back told me to fuck myself (and Z said “no more” so I rolled out and hobbled home.
Been a little under the weather and have had a tight back since Tuesday. Its made for a long week. Ugh.
September 23, 2011 at 5:37 pm
Cant wait for new cycle to start on october 3. Should be interesting. I heard that bulgarian stuff make back hair grow like wild fire. Sweet
September 23, 2011 at 7:42 pm
Fuck yeah jared, “This shit will make you a god damned sexual Tyrannosaurus…”
September 23, 2011 at 5:44 pm
SWOD: Front Squat 3×3 @135
WOD: 5 rounds
50 double unders
50 butterfly abmat situps
12something not happy with the time but whatevs
AUX: pendlay rows 3×10 @65, really focused on going slow and pulling through my back
September 23, 2011 at 6:05 pm
JP – Stick work
KBC
Swng 15 second static hold, snatch, 15 second lockout
3 Minutes R/L 70#s gloved
Rest 2
2 Minutes R/L 53# gloved
Rest 2
130 R/L 35# Max Reps swing/snatch
Cool Down
Stretch with class
September 23, 2011 at 8:06 pm
JP and KBC – done.
6:45 on air squats (I counted the last 30 even if Z said I looked like a dog taking a sh*t.
Somewhere around 14 mins on swings / jumps. My back was tight, and had to stetch it a lot. Felt ok, though…
CD – yup.
September 23, 2011 at 8:45 pm
JP: Was sweating like a whore in church, not good.
KBC: First time using gloves…while sweating like a whore in church, not good. Used 53lb comp bell. On last snatch on right arm my arm went up and the bell went forward. Awesome. No other penalties.
WOD: 5:30/10:57. The squats were fine… for the first 3 minutes. And the box jumps were…..well they fucking sucked like usual. Another thing on my to do list.
CD: Nice 1k row penalty followed by shotgun rows, awesome.
Sweating so much a brownish mixture started dripping from my hat brim. Either the color draining our or leftover blood from my penthalon bloodbath on Weds.
September 23, 2011 at 10:54 pm
JP: done
*ring supports: not easy for me. At all. I know… Not supposed to be.
KBC: good
*35# comp bell w/ gloves
* really tried to work on jumping the bell (carefully) from fingers to palm on transitions.
WOD:
–Airsquats– 5:52
*slow. Can’t say much more.
–KB/Bxjmps– 10:37
*w/ 53# comp bell & step downs on box jumps
* *1st rd: all 25 swings unbroken
**2nd rd: 15/10
**3rd rd: 16/9. Need to do all unbroken. Obviously.
Funkified Row: 4min. 909m (2:04-2:10 splits)
Rehab: roll/ice left elbow/shoulder & R knee,
September 23, 2011 at 11:20 pm
KBC: 35′s without gloves.
WOD: big ole tall girl is slow to air squat…6:58, determined to keep under 7. And 12:11 rx’d.
CD: done
September 24, 2011 at 10:28 am
The silence when I walked into the gym was scary. People concentrating that hard told me it was gonna be a doozy.
Thanks Eric for spotting me on the rings. i went from 3 sec to probably 12 seconds before putting my toes down for help.
KBC = 35# I can’t imagine w/ gloves. yikes.
air squats 7:06, apparently my bad form here caught up on the KB swings coming up, as my legs were shaking.
WOD: 13:44
I forgot I had my lifts on, so I ripped them off and had to go barefoot on the box jumps. Which by round 2, were step ups .
CD: Thanks Michelle Chan for helping me understand what all those gages mean and what the hell I was suppose to do.
My legs felt like jelly the rest of the night. Big glass of Stella Artrois to help me swallow my shame.