;)
Tuesday, July 27, 2010
Monday, July 26, 2010 at 07:56PM JUST A REMINDER- NEW SCHEDULE! Everyone should try to arrive 10-15 minutes prior to class time to do some foam rolling/general warm-up, and be prepared for the dynamic warm-up at designated class time.
Schedule for weekend- This Friday/weekend is "Bike to the Beach!" The Balance Gym Team will begin their ride at 3:40am on Friday. Lisa will be teaching all Friday classes, however, it is unlikely that we will have classes on Saturday due to this event. All coaches will be either participating/attending this event. We are working to get a substitute coach for those of you eager to work out. We will keep you posted on the schedule, but be prepared to do a met con on your own for Saturday or at another time this week.
Blair Morrison-placed 22nd at the 2010 Crossfit Games.
WOD for Tuesday:
Burgener Warm-up/Snatch Practice
AMRAP for 10 minutes:
5 Power Cleans (155/105lbs)
2 rounds of:
3-5-7
Handstand Push-ups
Burpees
Box Jumps (24/20")
Reader Comments (18)
Who won?
3 rounds + partial 4th (cleans, hspu, burpees, bj, 1 hspu)
Performed as Rx'd
... another humbling encounter with HSPUs
Finished up with practicing butterfly kipping pull-ups - 4x15
Keep up the good work Chris- I would suggest doing butterfly kipping pull-up practice sets prior to workout (making sure you aren't doing too much volume in terms of reps) and practicing mechanics.
Nice work Ash on Paleo Challenge!
It's great to have Nader back in the afternoon classes!
Great work everyone for having workout logs!
I actually made it to the 7:15 am!!!! --> Thanks Jenny!
WOD - 10min AMRAP,
1 round = 5 pc + (2 * (3 hspu + 5 burpees + 7 box jumps))
I used 105 for power cleans, 1 abmat on top of 1 10# plate for hspu, 24" box (because jumping on an 18" with a red plate still freaks me out).
3 full rounds + 1 pc
WOD:
2 full rounds + PC, HSPU, Burpees, box jumps, HSPU, 1 burpee
scaled to 55# and HSPU from the ground.
First time at the 7:15 am... with Allison and Lisa!
WOD: 60lbs using box jump for HSPU
3 full rounds + 5 cleans + 3 HSPU + 3 burpees
IAN- I will def be there at 6:15 am tomorrow since I have an early doc apt.. I better see you!!!
Jenny and Allison,
I will keep you both posted and whoever else in interested in supplementing some of your Crossfit workouts with boxing. Every Mon/Wed there is a 6:15-7:15pm boxing class (no experience required) in main facility. However, I am looking into what other options with Bruce, the head coach, for working with a small group.
WOD: 3 full rounds + 5 Power cleans
Scaled to 105#s for Power Cleans and did box pushups for HSPUs. GASSER.
WOD: 2 rounds Rx'd, 1 round with 1 Abmat for HSPUs. I did all of the cleans unbroken, not so much with the HSPUs.
95lbs Power Clean (scaled way too low)
HSPU on Dumbells
Couldn't use left hand for burpees.
4 full round + 3 hspu
My body/mind weren't cooperating today. I'm really, really ready for this injury to go away.
Lies. 3.
WOD:
5 rds + 2 reps Rx'd
thanks Joe and Ken for the moto!
3 full rounds plus 5 power cleans, 3 hspu and 4 burpees
4 full rounds + 5 cleans and 3 HSPUs (scaled down to 1 ab mat and a 15lb plate for HSPUs, scaled up to 24" for box jumps)
I loved this workout.
Used abmat plus 10# plate for hspu and 105# for power cleans
Later in the day did 5x5 push presses from yesterday.
45-60-75-90-105
Also 5 sets of 5 ring dips with a blue band. Thanks Allison for showing me how to make that work.
um....so....yeah...this workout did not play to Joey's strengths. I did, however, manage:
2 Full Rounds, plus everything except the last 6 box jumps in my third round.
I scaled HSPU's to an abmat, and I cleaned 135# instead of 155#.
Forgot to add -- 75 lbs for cleans
I sucked at this WOD. I did 135lbs on the HCs, and scaled the HSPU with my feet on a box.
2 full rounds + 5 HC + 3HSPU; so thats like 2.4 rounds.
--
Afterwards, I did some “accessory work” on the Bench Press:
185 x 5/190 x 5/200 x 6/ 205 x 5/ 225 x 3