We will be implementing a CrossFit Benchmark GIRL or HERO WOD every Monday for the foreseeable future. Be sure to make it in!! (This will not be the only time they're programmed.) We would like more participation in the comments section from our athletes who aren't posting. If you haven't started, what better time then now. Be part of our Community in and out of the gym.
ADVANCED and FIRE-BREATHER
Lift:
Back Squat
3-3-3 @ 3211
(Last completed 3/29/11)
ADVANCED
WOD:
"Elizabeth-ADV"
30-20-10
Front squats 95/65lbs
Box Dips
FIRE-BREATHER
WOD:
"Elizabeth"
21-15-9
Squat Cleans 135/95lbs
Ring Dips
(Last completed 10/25/10)
Post loads, time and thoughts to comments.
Posts
31 comments:
Lift. 215-235-255(2)
Wod. 8:28
Much better this time around. Great job this morning Fran!
It was nice seeing you too Doug... no love.
Annnnnd I just pulled my first Bambi, last comment was me.
Lift: 115-135-145
WOD: 95lbs/single band 15:59; Way to get it everyone!! See ya's in the a.m!
7:36 115lb single band.
Lift 155/175/195
Will go without the band next time. I'm sure that time will increase a lot.
Lift 185/225/245
WOD with 115
9:44
Didn't do the lift today my neck is bruised from last week.
FB WOD 85lbs (single) at 9:31
last time was WOD 75 (single) , 13:26
CrossFit vs Zumba
http://www.youtube.com/watch?v=oxs6YkXKVpc&feature=player_embedded#at=38
Happy birthday, E! 4-Ohhhh! ;)
Back Squat 155 175 185
WOD: 105lb, purple, 11:01
seeing lots of improvement on the ring dips
Decided to do Liz rx'd....not sure if it was a mistake or not....took me FOR-EVER! -16:26....the first 21 squat cleans felt quicker (and better) than the rest....feel it in the lower back now. OH well!
last time 65 Ibs-10:11 I'd like to do it again in a month to see how I improve...my goal is to get quicker and stronger with any squat movement.
Justin, thanks for getting me through those.
Good job 9:30! Kyle-next time no band is right!
Nipur-forget packing....come to 330 tomorrow!
awesome job everyone! 2nd workout for me here at otg, and this one was brutal! 205-225-255 back sq. did wod rx'd and 10 reps into the first set i nearly regretted it! thanks justin for pushing me through it! wod 10:56
Sorry big Ton. That's a given. Congrats on the house you two!
Bambi - totally with you on trying to improve squats! Mine are a big weakness!
Back Squat - 95, 115, 125
As for Elizabeth...
Did 75 lbs. today: 10:20. 4:43 PR with the same weight I did last time. Definitely 2 big weaknesses in this workout!
See everyone tomorrow!
Back squat 115-120-125(1) and then I felt something snap....
Bambi, just so impressed with you. Jumping 30 pounds up! Amazing.
Did 65 pounds and purple band in October and today. October over 13 minutes. Today 11:17. Meh.
Lots of blood and guts on the floor today 9:30. Love it!
Back Squat: 135-145-165
21-15-9 6:40
BSQ @ 95
KB 1 pd
Hollow Rocks
Thanks Justin!
Nick, I like the program change.
Did Hero WOD "Hammer" tonight. Started strong with unbroken sets, but it got tough with short breaks between rounds. 22:14 at 135 lbs.
Matt, thanks for the small cheering/critique section. I need it to keep my form solid. Another workout that left my head feeling a little light.
DId Advanced today, needed a rest from the Squat/cleans
Rx'd 5:56
Back squat is one my best lifts- kept it light though at 85lbs.
FB tonight.. making an attempt to always do
Decided to do 65lbs which was more than I've done before on squat cleans. I am getting much better at that move though and i managed to do the heavier weight.
7:45 tonight.
BKSQ heavy singles- worked up to 295 for 5 reps
did a wod in open gym tonight, class had great energy, nice prs
5-4-3-2-1
Deadlifts (275)
HSPU
5-4-3-2-1
Clean/Jerks (185)
Box Jumps 40"
5-4-3-2-1
Snatch (135)
Lateral Burpees
15:04
Kept the Backsquats on the light side: 155, 185, 185.
FB at 125lb: 7:51.
Back squats in a tempo
185 / 205 / 225
Wod - Rx'd @ 9:47
Great job everyone; even you Dennis! Please welcome Michelle to the OTG Family as she just finished her Advanced Foundations tonight.
Badass wod joey!
LIFT: wendler prgression week 3
145x5, 165x3, 180x1(+1)
WOD: 12:06 95# single band
In Oct I did this in 16:22 with 75# and a red band! Almost a 4minute improvement with 20lbs more and a smaller band!
I think I would have done even better if I hadn't just worked 4 nights straight!
Had a great time tonight with the boys!! Great Job Steve, Tim, JP and Dan! Always a pleasure Justin! Can't wait for our post WOD Golden Corral food fest.
Happy Birthday E!
loved the present of you letting me win today, your so thoughtful.
lift: 95 205 225
WOD: FB rx'd: 8:28
E, what an awesome birthday present: you TIED Doug on the wod today!
Really like the Monday format!!! Had a blast killing myself tonight @6:30p in EHT.
FB - Rx'd... 11:30
She beat me up a little.
Lift: 115-135-145
1st time doing this wod to Nick's surprise!
FB- 95lbs w/ red band in 11:25. My legs are feeling it already that's for sure. I like squat cleans, so I didn't dislike this wod too much.
Great job 5:30!!
Lift: 185 - 225, only did 2 sets
WOD: 11:04 rx'd, still struggle a bit with the ring dips but getting better
Great job tonight at 630 by everyone, esp Dan for taking that on rx'd and Kelli for squatting more than the boys tonight. Your squat strength is very impressive
posting this Tuesday so i can get rid of this scrap a paper,,,,
LIFT: 135-155-185
WOD: 105 lbs, red band 11:54
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