There will be no 6:30 am class tomorrow in EHT, only open gym. Thanks!!
BACKWARD ROLL PROGRESSIONS FOR TODAY'S SKILL
WORKOUT DEMO FOR FIRE-BREATHER WOD
ADVANCED and FIRE-BREATHER
Skill:
15 min
Backward Roll
Backward Roll to Plank Position
Backward Roll to Handstand Position
ADVANCED
"Need for Speed - ADV"
7 Rds
10 Front Squats 95/65lbs
7 Burpees
FIRE-BREATHER
"Need for Speed"
3 Rds
15 Hang Power Cleans 135/95lbs
15 Burpees
(Last completed 4/27/10)
FOCUS: WOD should be done FAST!! Scale as needed to make this happen.
Post progression, time and thoughts to comments.
Skill:
15 min
Backward Roll
Backward Roll to Plank Position
Backward Roll to Handstand Position
ADVANCED
"Need for Speed - ADV"
7 Rds
10 Front Squats 95/65lbs
7 Burpees
FIRE-BREATHER
"Need for Speed"
3 Rds
15 Hang Power Cleans 135/95lbs
15 Burpees
(Last completed 4/27/10)
FOCUS: WOD should be done FAST!! Scale as needed to make this happen.
Post progression, time and thoughts to comments.
Posts
22 comments:
I just looked at the team for CrossFit OTG and we have four with no score posted..
Paul Demarco
Steve Pecora
Tony Merendino
Shane Conesky
I am pretty sure I validated your scores, but they are not showing...the first 3 are showing of 0...maybe because they haven't figured Master's out yet? Shane, I'm not sure what's up...HQ said they would take care of any issues, so please look into it and let us know...
Thanks Gang! Let's have a good week and crush the 2nd wod on Saturday!
STOKED that week 2 is FINALLY here!!!! Looking forward to the WOD being posted soon. Let's kill it OTG!!!
Great video's today... Froning and Bergeron are beasts... btw, is she Rx'ing it with 135? If so, she's more beast than Froning!!!
Oh, and that dude should start the video by saying, "The goal throughout these backward roll demo's is for my hair to NOT move at all!!!" He would get an EPIC WIN.
WOD (FB): 5:16 @ 115 lbs.
Great work as always 9:30 !!!
Nice one today, I hesitantly did the FB w/95, 7:32, not as bad as i anticipated; the burps remain my wind killers, great job all this am, & welcome back Theresa!!
Good to see Bambi back at the gym.
Great Job Shane doing it Rx'd.
Stepheey, now matter what Bambi says, I think your new braces look great.
Did FB with 95 lbs. 6:01
could have gone heavier but having some knee issues.
Aww thanks Nipur haha : )
Ditto
GREAT having Bambi back today!!!
and awesome job to Shane! Love the little kneeling down breaks.
FB was debating between 85 and 75 but I figured 75 would be quicker since Justin said the first set should be unbroken.. did 75 at 6:14
WOD: Rx'd 8:02. I need to work on my form with this movement...felt like I was a mess today.
Great Job 930!! And thank you Patrick!!
9:30 Sesh Kicked ass AGAIN.. Awesome class. Justin, great job runnin it. As usual bro.
Thank you guys for the push in the end. I needed it big time. I was struggling. Bambi, Im just catching my breath.
Thanks Nipur.But I think this is more of a speed workout than a muscle workout. That weight got heavy for me. You made a good choice with the weight.
WOD FB
Rx'd 8:53. Got real heavy the second set. Slowed me down. Burps.... Well they just suck.!
Awe Stepheey, I think you look fantastic in your braces!! Your Blingin!!
Awesome job, lunch crew! Justin, thanks for the stellar gymnastics help and MU work after the WOD!
FB: 6:13, 85lbs
Kept same weight as last time.
Kristi, Justin's got you on to somethin' with those MUs girl!!! Lookin' good!
Welcome home, Bambi :)
I think that Steph's braces are made for her! And Nipur was being his (usual) sarcastic, "funny" self with his comment...of course I think that Steph looks great w/ her new grill! And your pull ups are awesome Steph! Practice has paid off.
Shane-great job going Rx today. I'm a believer in your down on one knee technique. I'm going to use it!
SO GREAT to be back at OTG! Nice to see everyone at 9:30.
I went light today. First day back, felt sorta tired and knew that the burpees (not my fav) would catch up w/ me & they did even w/ lighter weight.
75Ibs-6:18.
Hope to feel caught up by mid week for WOD #2 on Saturday! Anyone have any ideas of what it's going to be? Can't wait!
Rx'd FB: I wanna say 5:36 but not 100% sure.
Mark this was the wod I did in my BDU's and boots last time. haha I know I had a 30 sec pr.
Great job noon class. Rolls were quite fun to watch.
Thanks Justin for the MU help. Somethings starting to click I think.
FB rx'd: 5:26 nice push from Joey O & Matt.
Cash out 3 rnds 45 on 15 sec off, row for meters then abmats
Continuing to have elbow/shoulder pain so Justin modified my w/o:
3 rnds:
7 Dead Lifts @ 185
15 burpees
5:02
The skill was both fun to do and watch! Deb...thanks for the good laughs! We were laughing with you not at you! Mary B, those childhood gymnastic classes really paid off! Great job!
Christine, welcome.
FB. Went in thinking I would go light today bc my elbows have been bothering me but somehow allowed Justin to convince me to do 85. Lift felt good.9:18....ahhh burpees slow me down! Thanks tony m for counting my reps and the encouragement!
As Nikki said the skill was fun and very entertaining!!
Nice work 430 and 530!
I laughed so hard, I almost cried during the backwards rolls. It was fun!
Wod: 85lbs. 6:52
10lbs. heavier and 38 seconds faster than last time.
Can't wait to see what wod 2 is gonna bring!!!
Great job everyone today at 4:30 and 5:30! See you guys tomorrow!
I was not feeling well in those backwards roll exercises tonight... kept getting dizzy :S
FB Rx'd:
5mins - right on the nose. Thanks Tone for keeping me going... I have GOT to work on adding some more speed to those burp's.
Well done 6:30!!!
FB Rx'd
6:40, first set unbroken, then had to break up cleans, they got heavy.
Back rolls were fun and entertaining!
Great class today Justin.
Great work 530
Welcome Home Bambett!
Nipur, where have you been? Where you waiting for bambi to come back?
FB RX'd: 7:52 was late to the start and took me a full round to get into a rhythm.
Skill was fun! I love gymnastics stuff!
Cash out: wendler progression cycle 1, week 1
Backsquat: 120x5, 130x5, 150x5(+1)
Press: 50x5, 60x5, 65x5(+2)
then did ring dips 3x3 with purple band.
Hannah! so much fun practicing muscle ups!!
Great job 5:30 and 6:30! Thanks for all the birthday wishes for Lily!!
Wod - Rx'd - 4:37
well ok matt. thanks for sharing. no thoughts or feelings?
Matt says enough while at the gym!
love that guy
4:23 rx'd
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