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Wednesday
Apr062011

Press

80%x5x3
If you didn't 1RM, go 5lbs heavier than last week

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compare to 3.31.11

5 rounds for time of:
5 power snatches
100m sprint (50m out and back)

Choose a weight that will allow you to do all snatches unbroken
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compare to 8.18.10

Alternate Workout if it Rains:
5 rounds for time of
12 jumping split squats
8 clapping pushups

compare to 7.21.10

Home
That looks about right...

Happy Birthday, Justin L!

There is No Active Recovery this weekend.

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May Evening Foundations
5/5/11 - 5/31/11
Tuesdays and Thursdays
8:00pm-9:15pm
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5/5/11 - 5/31/11
Tuesdays and Thursdays
7:00am-8:00am
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May AM/PM Foundations
5/18/11 - 6/12/11
Wednesdays 8:00pm-9:15pm
Sundays 10:00am-11:15am
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What are the three movements you most dread doing?
____________
The Science and Imagination behind Modern Dessert The New Yorker
Analysis of the CrossFit Open (an Ideal weight?)
It's Just Another WOD CrossFit Games
We Tried It: CrossFit Thats Fit
My Turkeys: The Next Chapter The Martha Blog
Why Exercise Won't Make You Thin TIME

Reader Comments (31)

3- Sumo Deadlift High Pull, 'casue they're stupid.2- Running, 'cause I can't run fast and then do something else after.1- Thrusters...definitely thrusters. You know why.
April 6, 2011 | Unregistered CommenterFox
double undersmuscle ups

Thats about it
April 6, 2011 | Unregistered CommenterShawn$
The 3 movements that I most dread:

The bear complex. After one attempt, forearms are fried for the day.

Thrusters. Take the wind right out of my sails

Planks. They're not natural.



April 7, 2011 | Unregistered CommenterJR
wall ballswall ballswall balls
April 7, 2011 | Unregistered Commentermichele
Press work weight: 3 x 5 x 110 lbs

Power snatch and sprint: 85 lbs at 4:20



April 7, 2011 | Unregistered CommenterDavid Turnbull
BurpeesBurpeesand then there are - Burpees
April 7, 2011 | Unregistered Commenternywineguy
Rope climb. I tried it for the first time last week and made a complete ass of myself.

Honestly, I can't say there's anything else I dread -- yet. I'm still new enough at this that I know I mostly suck at everything, but that in time I'll suck less, so I welcome the opportunity to practice. I just have a hard time visualizing myself *ever* being able to get up that rope!
April 7, 2011 | Unregistered CommenterStella
WHOA NELLY there were 9 people at 6am class!!

BAM!

press80%x5x362x5x3

felt pretty good. squeezed my ass and kept my core as tight as possible.

wod5 rounds5 power snatch @63sprint 100 meters

4:04

felt good being outside even though it was CHILLY! had fun at 6am and always great working with charlotte - i think it's been months since we've been in a class together. you are a STRONG LADY!! :)



April 7, 2011 | Unregistered Commenterstephaniep
crowded 6am class, but great 6am class.85X5X3

I didn't get my WOD time but I finished a second or two behind T. so let's call it T+2. you may do the math on your own at home.

and a special thanks to jenna for her help this morning. sometimes a little encouragement and a tip or two are all you need to get through a super chilly running WOD.
April 7, 2011 | Unregistered Commenteryosh
My 3 movements of hell:-thrusters-wall balls-forward rolls

April 7, 2011 | Unregistered CommenterJess
Trusters and Rowing. I am optimistic that I could grow to not dread the erg though just as I grew to like running.
April 7, 2011 | Unregistered CommenterBethany
i would love to perpetually avoid:forward rolls (awkward!)running (slow!)double unders (frustrating!)
April 7, 2011 | Unregistered Commenterkatie
Fun times at the mammoth 6am class. SO great to work out with Steph P after many too many months.Press: (45x5, 55x5, 65x3, 75x1)80x5x3Too many warm-up sets, not enough rest, but they all went up.

WOD with 95# power cleans, as I was afraid to snatch on my shoulder: 4:56.

Dreaded movements:-forward rolls-thrusters-tie btw Sumo DLHP (like Fox said, because they are STOOOPID) and wall-ball.
April 7, 2011 | Unregistered CommenterCharlotte
My 3 least favorite movements:



Snatch, Thrusters, 3rdworld squat.
April 7, 2011 | Unregistered Commenterdanh3
RunningMuscle-upsSnatch

Do. Not. Like.

Did sectionals WOD #3 today at CF847 in beautiful Evanston IL: 5 rounds plus one squat clean, Rxed. The whole thing was pretty ugly.
April 7, 2011 | Unregistered CommenterJeff
Oh god, the third-world squat. Make that #2 and #3 on my list. I swear I hear baby Jesus crying every time I do it.
April 7, 2011 | Unregistered CommenterStella
Double Unders: I can do these alright but whenever they're in a WOD I feel like it's the metabolic equivalent of a punch to the stomach.

Knees to Elbows: I like these and similar variants as strength builders, but I dislike them in conditioning pieces. They don't feel natural to me at high volume.

Ring Dips: The hardest "pushing" movement for me. They're like push-ups on crack.
April 7, 2011 | Unregistered CommenterDavid Osorio
ugh... any type of sandbag carries! especially zurcher hold carries. Second place is a tie between max long and max high jump. Then wall balls.

I liked being outside for this morning's wod. 3:49 @30#. Felt much better than the press, which was a big fat fail all around.

Yoshi, I think you were right at the 4min mark?
April 7, 2011 | Unregistered CommenterJenna J
thrusters, especially dumb bell thrusters, because i'm SHITE at them.



April 7, 2011 | Unregistered Commenter.DMG
1. Wallballs. As a short(er) guy, I always feel like I'm throwing the ball a long way and that it reaches terminal velocity by the time it hits me in my face. Then I look around and make sure nobody else saw it, then pick my pride up off the floor and continue.

2. HSPUs. Although my press is ok, these suck. I tend to have a real slow negative in fear of headSMACKground and then I have nothing in the tank for the actual pushup.

3. Squats. Despite being the most important thing we do and having conquered some personal injury history in relation to squatting, I still have so far to go, so many mobility issues to square away, and so much to learn. I feel like if I could do just one perfect, fully mobile, heavy squat the heavens would open and angels would sing. Until that day I dread them, but do them happily and willingly, in hopes of figuring it all out.
April 7, 2011 | Unregistered CommenterNoah
I believe you're correct, jenna. so in my earlier equation, we'll say that T=4:00

and I forgot about the moves I dread:

handstand anythingring anythingrunning

but I'm going to keep working till I LOVE those things.
April 7, 2011 | Unregistered Commenteryosh
i'm afraid that sunday's wod is going to be something like

3 rounds for time:

row 500m/run 400m40 double unders30 wall balls20 thrusters10 S(tupid)DHP

because these are the most hated movements. don't get any ideas, fox!

my personal hells are:

-thrusters-knees to elbows-ring dips
April 7, 2011 | Unregistered Commenterstephaniep
Snatch/ clean/ Overhead squatHandstandRing work

Not so much that i dread these movements, but that I feel like a weakling/ unfit when I'm trying to do them (which is not often enuf especially for the lasst two)

Press: 105x5x3

Power Snatch: 90x5x55x10 box jumps5x10 split squatsTotal time: 11.30
April 7, 2011 | Unregistered CommenterDeepak
Hadn't been to a morning class in a while and was surprised to see such a full sixer when I rolled up for the 7am. Was glad that I got it over with, mainly since my press was a total shit show today. For some reason (not locking down in the middle and not doing the major butt squeeze), I had trouble at 68# when I got 80 up last week. I blame society.

WOD in 4:40 @ 53#

Fun. Cold. Felt the cold in my lungs for a while after, but we're slowly eeking our way toward spring!

As for three things I don't like... oh, how do I limit it to three?!

Push-ups because they don't seem like they should tire me out so quickly and completely.Pull-ups because they seem still entirely impossible to do without a band, like, ever.Box Jumps because I so easily psych myself out on them.

End scene.
April 7, 2011 | Unregistered CommenterRobin
Came in early today to presses and then head back to work.

WU: 45x5, 65x5, 75x3, 85x2

Work: 95x5x3 (supersets of 6 strict pull-ups)

April 7, 2011 | Unregistered CommenterSamir Chopra
Did sectional wod 3 yesterday and got 3 rounds for a score of 6. (thanks everyone for your high 5s) This was great because 0 was a real possibility as I had to pr to score at all. In my new dream I get 1 round a min for a score of 10 on Saturday.

6 mile easy run with Christine.

Press 95x5x3

Wod @75# 5:28went light and tried to move sharply and catch low 'cause that's what it's gonna take to make my dream come true.

3 dreaded movements:

WallballThrustersbecause I have long limbs that crash into each other at the bottomStrict pressBecause what strength I have comes from below the waist
April 7, 2011 | Unregistered CommenterCarlos
press 85x5x3 with 2 chin-ups and 3 negs between setsWOD at 73# in 3:59. great to try to keep up with melissa.
April 7, 2011 | Unregistered Commenterkatie
Got late to class but David was nice and let me sneak in. Got a couple of rounds of pressing in before being shuttled off to do the WOD.Press - 45x5, 75x5, 115x3

WOD in 4:38 with 135# cleans. I enjoyed this one.
April 7, 2011 | Unregistered CommenterDavid Mak
Press135x5x3

WOD @ 953:31

Fun!
April 7, 2011 | Unregistered CommenterFox
PressWarmup: 45x5 75x5 95x5Work: 115x5x33 strict pull-ups after each work set

WOD5 rounds5 power snatch 85#100m run (50 out and back)

3:43
April 7, 2011 | Unregistered CommenterJoe
Press:(45x5, 55x5, 65x3)work: 75x5x3superset with 3 strict chinups

WOD:4:46 with 93# cleans.-this was harder than I expected. my lungs hurt for a long time afterwards and I even had a little bit of a cough going on.

It was such a gorgeous evening and so awesome to do the whole wod outside! More please.
April 8, 2011 | Unregistered CommenterJess

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