Lift:
Back Squat
15 min
Find 1 RM
(Last completed 1/25/11)
WOD:
"The Escape"
3 Rds
15 Deadlift - 50% of 1 RM
15 Squat Box Jumps 20"
Squat Box Jumps - jump from bottom position of squat
Post 1 RM, time and thoughts to comments.
Back Squat
15 min
Find 1 RM
(Last completed 1/25/11)
WOD:
"The Escape"
3 Rds
15 Deadlift - 50% of 1 RM
15 Squat Box Jumps 20"
Squat Box Jumps - jump from bottom position of squat
Post 1 RM, time and thoughts to comments.
Posts
24 comments:
Great job Shane and Fran on your muscle ups. Also future congratulations to Steve, Paul and Kristi cause I know it will happen soon. It seems the Crossfit Gods were only letting people over 6 foot tall get thier first muscle up that day.
I have a feeling the crossfit gods are going to reward consistent bloggers-so you're next Nipur! You better stay signed on!
So, everyone knows how much I LOVE Deadlifts ... that being said, I showed up today anyway.
Lift: 295 (missed 315) PR
WOD: 4:56 @ 155 lbs.
Great work 9:30 !!!
Leah, don't forget to FB request me and I'll see what I can do for you.
I must be psychic cause Steve just got his first muscle up(s) today at the 9:30 class. Now if Paul and Kristi get one soon, I'll have to start charging people for my special gift. Bambi, I always enjoy our banter. Please never take me to seriously, I only make fun of people I like. I just don't talk to people I dislike (like Nick:) .
Squat 285
Wod: 5:17 with 190
Nice working out with others today at the 9:39.
Lift: 245 (missed 265). NOT a PR, but I haven't been doing a lot of work this last month, so I'll take it.
WOD: 5:00 @ 205 lbs. The last set of Deadlifts was aweful. Those box jumps killed the Deadlifts.
Hopefully, I will be in tomorrow and can scale the WOD. If not, I have a few more I can do.
Nipur-you closet MU'er you! You flew up there 2-3 times in a row today like it was nothin'! And were u making fun of me? Haha it's all in fun & I love everyone who make me laugh, even if it's at myself!!
Tx for the practice tool with the band. I'm going to be trying that.
Steve-congrats today on your MU! You make it look easy (sort of)
Great job 9:30. Priya, youve got those box jumps, & tons of room to spare!
Uh- it happened again-last blog was from Me
Just Jimmy & I rocking this WOD at 6:30 this morning. Although our regular compadres were missed we got some great personal coaching by Nick which was very helpful!
Lift 220lb, legs are tired from a full week, at least that is my excuse.
WOD: 3:34
175lbs (Have to agree Nick, s/h done 185)
Hope everyone has a great weekend!
Lift: 165lbs.
WOD: 135lbs 6:03...legs are BURNT!!!
Thanks Nipur, but your luck didn't rub off yet. haha. Maybe next week.
Lift: 160 lbs (20 lb pr)
WOD: 125 lbs, 4:57 I think
Lift: 355
WOD: 3:54 rx'd
Worst bodyweight movement we've done so far. Horrible. Can't breathe
Lift: 175 lbs(-10 off pr)
WOD: 140 lbs ... 6:31
Everything felt very heavy tonight!
Cashout... worked on pull ups. I struggled just 6 weeks ago with the red band / dead hangs. Had ZERO kip. Kip has been a work in progrss but I am thrilled that I felt it all click tonight! While using the single band I got a shout out from Kristi to "drop the band"...since apparently my chin was 2" above the bar. Well Kristi, thanks for the push! I managed to string together 7... followed by 8 more...then lost my grip! I was honestly surprised...never managed more than 2 unassisted before tonight. Sweet. I'll take it. :)
Kelli, great job on the lift! Congrats to all w/ pr's!!
Lift 175. Last time we did it i got 190. And I was a good example of how not to dump the weight. Ouch.
wod rx'd.125lbs 7:17. Because I'm a spaz on a never ending quest to make box jumps even more difficult I added my usual squat at the top of each jump as well.
Today was one of those days I should have listened to my gut and stayed home to watch the real housewives. I knew I was going to leave disappointed w myself.
Great work today everyone! Congrats on the pr's! Nikki- pull ups looked awesome!!!
Joe O, nice lift man...wow!
Thanks bro! Great time. Gettin faster everyday down there gotta keep up!
Told ya Nikki. Great job
Today it was me and all the girls!
Nikki, great work on your pull ups, I was looking over and watched you fly through all those pull ups. You looked great. Congrats
Lift, almost PR at 285 Nick said I didn't get low enough, SO Strict! So stayed the same at 265.
WOd Rx's
205 deads 4:40
Kristi , hopefully our day will come soon!
sorry I missed the 630am crew this friday, I will be back next week. traveling home tomorrow.
missed all these WODs, I will have to try to make some of them up
sorry, I just pulled a Bambi, the above comment was from me :)
Lift: 195 (5lb PR!)
WOD: 115 5:18
That makes 3 PR's this week!! So happy. Worked on pullups after, they finally have found a groove, can get like 5 or 6 in a row they feel great! Great job everyone on your PR's. Nikki pullups look awesome!.
RX'd - 4:26, 175lbs...
I honestly really liked the movements together, but that sh!t hurt!!!!! Nikki, well done! I saw those pullups and they looked great!
Oh yeah and 245lbs for the Lift. Not a PR but it was a solid lift.
Great job on all the PR's, MUs and pull ups! So awesome when anyone gets an "ah ha!"
Lift: 155 (same as last time)
WOD: Rx'd 4:35, 90lbs
Really liked this one!
Mary, you did great...nuf said! :)
WOW!! Got some ladies who can squat some weight!! Nikki and Kelli, great job!! Great job to all of you:)
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