Lift:
OHSQ
1-1-1-1-1
(Last completed 6/23/10 for singles, 9/27/10 for reps)
WOD:
2010 NEQ WOD #1
21-15-9
OHSQ 135/95lbs
Pull Ups C2B
- 10 min cap -
(Last completed 7/23/10)
Post loads, time and thoughts to comments.
Williamstown:
There will no longer be a 3:30pm session on Wednesdays
Holiday Hours:
New Years Eve-9:30am session
New Years Day-closed
PALEO SEMINAR
BOTH "PR/PALEO CHALLENGE"
ONLY THE "PR CHALLENGE"
ONLY THE "PALEO CHALLENGE"
Posts
17 comments:
Today's WOD was a kick in the pants especially after doing front squats yesterday, but my time was 10:18. I am sure I will be feeling it later today.
I am not sure if this has been posted before, but Santa brought me a new Android phone and I found a Crossfit Timer app that is pretty good. Search Crossfit in the marketplace and it should appear. It has stopwatch, timer, interval, Tabata and round options.
Nursing a painful back strain so I'm taking the week off. Looks like I'm missing some good WODs.
Good luck and happy new year everyone. Looking forward to some PRs and good times with the OTG crew in 2011. Thanks again for saving me from chest and tris, 3 sets of 10, and closed caption TV.
Lift: 135, 155, 175, 185, No 5th round
WOD: 7:24 @ 115 lbs. A 1 min 45 sec PR from July @ the same weight.
Great work and great times this morning. Everyone finished under the 10 min cap !!!
Ohsqts not my thing!!!
Coach Nick, thanks for the "75" talk/push/order/command!!!
How lucky am I? Today was a real breakthrough. THANK YOU!!!!!
Happy to get in for this one. Great job 9:30!
Lift: 65-75-85-95f-90pr
Coach, thanks for the great cues!
WOD: 65, RX C2B 7:30 (10lbs heavier, 57 sec faster). Would like to have gone a little heavier. Shoulders are a little fried this week.
Steph P, hope you're doing ok. Ice and arnica!
Made "Mama's Meatloaf" from Mark's Daily Apple for dinner tonight. Followed the recipe, but added some crumbled turkey bacon for a little extra flavor and some crushed tomatoes on top. (Theirs looks like something's on top, but doesn't say.) House smells great and I can't wait to try it tonight.
http://www.marksdailyapple.com/primal-comfort-foods/
lift: 65-75-then did a few more rounds at 65 working on my form and trying to keep my knees from going forward-85.
wod: 9:23 55lbs/red + purple
feel like i made a breakthrough today with my getting my form on track. thanks Mark!!
Steph-hope you're feeling okay!
Lift: 135/155/175
WOD (95): 5:12
Lift: 115,135,155(PR),175(PR)
WOD (115): 12:57
This workout epitomizes Crossfit and why it still brings gains after doing it for so long.
I never attempted OHSQ more than 135, ever. Just 2 months ago, I struggled with 95 lbs. Today, I did 175 lbs (body weight), and I really have a hard time believing I did that, even as I type this up.
To make things better, I did 115 on the WOD AND C2B. I only ever did C2B once before ever, they are a HUGE weakness. And, just last month, I couldn't string together more than 4 OHSQ at 115.
Tonight, I did 11 reps at 115lbs, and I only stopped to conserve, I could have gotten 15! I also did EVERY rep C2B.
It is so awesome, to feel so good about what you accomplish. Man, I feel awesome tonight.
I have just one word from the last two WODS...humbling!
Yesterday:
Lift: 65,95,95
WOD at 115lbs 4:51
Today:
Lift: 95,115,135,155(f),145(f)
Started WOD at 115 but had to drop weight after a few reps during 2nd rd to 95lbs, form started breaking down, 10:31
Mark, thanks for the advice, I am very motivated to improve these lifts!
: ) Thanks for thinking of me guys! I know to pay attention from now on though.. that was pretty ditzy!
Just did the lift today, took a day off from the wods after yesterday's disaster. Happy birthday matty, gettin up there huh?! ;) haha
155-185-205-225-245(f)
Know I can get the 245 and squat it easily, the hard part was locking it out uptop hah next time maybe
Nice job 530, good to see ya back big dawg, flannel and all!
135-165-185-205-225
WOD- 9:46 Rx
Yay!! Back to OTG today! and what a WOD to come back to!
Lift: 65-75-80-90-95-105(pr!)
did a 6th set because I knew 95 was not even close to my max..actually I think I had room at 105..
WOD: 12:09 75lbs, single. Pullups slowed me on this, first WOD with the purple band. Thanks for the push on the last set of OHSQ Mark!!
See you all tomorrow!
Lift: 135-155(PR)-165(PR)-185(PR)-195(PR)
didn't realize those were all PRs for me until after I got home
WOD: 11:39 RXd, did this WOD in 13:07 last time and only did the 1st set of OHSQ at 135lb then I went down to 115lb so this was a huge improvement tonight
got in my head a little bit after failing on the my first rep in both the 21 round and the 15 round...those together probably cost me 30 seconds
See everyone next week, have a happy new year
Ugh... OHSQ, my king of goats.
Great post, Gimp. Great work, too!
135 - 155 - 155(F) - 155 - 165
WOD: 9:58 w/115lbs
Great coaching, Mark!
Thanks for pushing me last night Joey O. I am rocking my flannel at work----grunge look. Mark said he is responsible for this trend. Are you going to do the Wendeo Challenge????
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