Schedule Changes
EHT- 3:30pm classes will return starting Thursday 9/8.
Williamstown-3:30 classes start Wednesday 9/7
and will be Monday, Wednesday and Friday.
EHT- 3:30pm classes will return starting Thursday 9/8.
Williamstown-3:30 classes start Wednesday 9/7
and will be Monday, Wednesday and Friday.
Sign-Up NOW for Fight Gone Bad 6!!
Register below at your corresponding gym and for more details.
FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.
Participate for a great cause!
Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.
Burpee Challenge
Day 42
ADVANCED and FIRE-BREATHER
Lift:
10 -12 Min
Back Squat
Find 1 RM @ 30X0
Rest precisely 10 min
Lift:
Back Squat
AMRAP of 85% of 1RM @ 30X0
Keep tempo STRICT for both lifts.
Please post these results to the blog for assessment purposes or email me the results at nick@crossfitotg.com
WOD:
"Tabata Row"
8 Rds
20 sec on/10 off
*For every meter difference between your Lowest and Highest Total complete 1 Burpee.
Post loads, Tabata score, total burpees and thoughts to comments.
ADVANCED and FIRE-BREATHER
Lift:
10 -12 Min
Back Squat
Find 1 RM @ 30X0
Rest precisely 10 min
Lift:
Back Squat
AMRAP of 85% of 1RM @ 30X0
Keep tempo STRICT for both lifts.
Please post these results to the blog for assessment purposes or email me the results at nick@crossfitotg.com
WOD:
"Tabata Row"
8 Rds
20 sec on/10 off
*For every meter difference between your Lowest and Highest Total complete 1 Burpee.
Post loads, Tabata score, total burpees and thoughts to comments.
Posts
15 comments:
1 rep max 175lbs (15lb pr)..wanted to throw more weight on but ran out of time. Felt like I could def go heavier. 85% 1 rep max 150 lbs. 7 reps. Thanks for the push Nick and Rich!!
Tabata row: highest 95m, lowest 93m..only had to do 2 burpees. As always, Great Job 930! See you Friday:)
1 rep max 135. That was a PR for me. As for my amrap
At 85% (115) I got 5. The tabata row felt ptetty good.
my highest was 84 and my lowest was 76. Although, I still feel like I should be better at the row.
Great job Theresa!
See you tomorrow!
1 rep max squat- 275
Got 7 at 235
No row had to get home for work
1 rep max = 215 (15 lb pr)
185lbs for 5 reps
Tabata row highest 98, lowest 91 so 7 burpees it was.
Didn't post for yesterdays wod so here it is. I did a mix of adv/fb. Went with the snatch for 95lbs and pull ups. I did 3 pull ups for every rope climb and my hands still managed to rip open as always.
11:27
Today's programming was another fun mix of good times... I wanted to throw up at the end of the tabata row. Great efforts by everyone today @ 5:30p class, and especially all of the ladies! Way to move some LBS! Kristy, you're a machine. Russ and Ken, those high lbs 1 rep max's were legit. Bets, great form for having to travel so low from so HIGH in the squat movement!
LIFT:
255lbs - 1 rep max @ 30X0
215lbs - 10 reps @ 30X0
WOD:
Tabata Row - 106 max/ 88 low = 18 burpees!!!
Finally current on the burpee challenge...damnit!!!
CONGRATS DAN C! FIRST MUSCLE UP!!
so glad i was there to see it!
1RM: 200, definitely could go heavier, thanks Tony and Mark for helping me with my timing.
170lbs for 7
Did tabata wall ball, because the lower back is just feeling better and don't want to push it.. highest 11 lowest 9.
and because nick wants to know..
Kasey:
1rm:175
150 for 4
Kristen:
1rm: 165
not sure about her amrap...i think is was 140 for 7.
my sisters are beasts!!
Congratulations, Dan!!! That's awesome!!! :)
Back Squat 1 RM 265
225- 7reps
Tabata Row high-114m low- 100meter
14 burpees
Great coaching today Mark!
max back squat 30x0 @ 225
AMRAP 30x0 @ 85% (190) = 5 reps
Tabata row max: 101, min: 96, 5 burpees
1RM Back Squat - 405
AMRAP 30x0 @85% - 340 for 5 reps
Tabata row - 95-91, 4 burpees
Think I could of got to at least 425lb before failing on a 1RM, but it's been so long since I've worked on 1RM that it will take me time to find my limits. The tempo for a 1RM is my normal tempo coming down, but no rest at the top at 340lbs isn't something I've done before... and as silly as it seams, just learning to dump the weight when at failure is something I need to practice and get past mentally. Liked this approach to gauging improvement for strength!
Did some light stiff legged dead lifts to stretch out hamstrings after.
Thanks everyone for the muslce up congratulations, it was a long time coming. It was not pretty but I will take it. Thanks to Tony, Mark, and Nick without coaching it wouldn't happen.
1 rm -205
85% 175 - 3 reps (poor I know)
tabata row 100/96 4 burpees
CONGRATS DAN CZECK!!!!
Congratulations Dan "The Man"!! - So proud of your continued effort and dedication in the pursuit of conquering the elusive muscle-up! The only question now is...
What's your next goal!?
Lift:
1 RM: 155lbs
AMRAP @ 85% 1RM: 130lbs for 4
Made up on 9/19/11
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