September’s Newsletter featuring a guest article by Amanda, athlete of the month, Lisa, and a pesto roll recipe.
Skill of the Week – Floor Press
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Compare to April 25/11
Got a question? Ask a trainer.
Mobility
Skip 2mins
WU x 1
Shoulder Press x 5
45-55-65-75-85 (PR reps)
Felt good. I was stuck at 80×5 for a while. Feels good to finally move. I think it has something to do with bringing my elbows forward a bit at the bottom.
WOD: 4 x 800m Run
* Rest as needed between rounds
- 3:13
- 3:22
- 3:22
- 3:00 (I think that this is a PR
Wow nice PR Vincent!
Nice times on those runs! Congrats on your shoulder press PR.
Mobility
Skip 2mins
WU x 1
Strength: Push Jerk
5x 95-135-155-155-155 (thanks for the coaching tips Kevin)
WOD: 4 x 800m Run
* Rest as needed between rounds (3 minutes)
- 4:31
- 4:35
- 4:20
- 4:58
Nice work on those 800m runs, Andy
Mob/ WUx1 /2 min skipping
Cleans x 5 to 155#
WOD (modified): 4 x 1000m Row
* Rest as needed between rounds
– 3:53.4
– 3:55.9
– 3:57.9
– 3:51.9
Glad to keep everything sub-4 min. Surprised myself a bit on the last one as it was a full 6 sec faster than my 3rd round.
nice rows Blake!
Those are great row times, Blake! You were very consistent too.
Front squat x5 to 200 pr of 5 for reps
Wod 4 x 800 m rest (3 to 3.5 min rest )
2:55 PR, but got broken not long after
3:08
3:08
2:50 PR
Dude you were flying! Nice job as always!
crazy fast. wow.
WOW Darsey! Great 800m times! Congrats on your PRs (Front squat and 800m).
Thanks. Kevin gave a good pep talk before the last 800m, which really helped.
2 PR’s in one morning, in the same WOD….very impressive times Darsey.
Another great newsletter! Very nice article Amanda! Awesome story Lisa!
Another great Newsletter. The article let me take a step back and reflect on my pre Crossfit pushups, my chest would only make it halfway to the floor. Same for bench press come to think of it, bar would only be half way to chest. But now pushups are something to be proud of and the #s we crank out something’s are impressive.
Lisa, I liked your interview response to the elevator question, “I take the stairs…” very nice response.
Great newsletter! Love the elevator response, Lisa!
Great newsletter. Nice getting to know you a little better, Lisa.
Also, I loved your article on Chasing Virtuosity, Amanda. Something that can be applied to ALL aspects of life…not just Crossfit.
Back squats x6
135-185-205-205-205-205-205
Shoulder press x5
65-85-95-105-115-117(PR)
You told me this morning that you didn’t match your PR in 2 years, you just had to talk about it
Congrats on your shoulder press PR. Gotta love the fraction plates!
Mob
24 B-day Burpees!! Happy Birthday Noah
WU x 1
Skipped Strength
WOD
4 x 800 m rest (3 to 3.5 min rest )
3:41
3:48
4:04
4:09
Great job everyone!! What a WOD!!
Great job on the 800m runs Elba! You even got a couple in sub 4:00! Sweet!!!
mobility
2 min skipping
wu x 1
strength – shoulder press x 5
45, 50, 55, 60, 65, 70×2 (form getting better no lower back pain)
WOD : 4 rounds
800 m run
Rest 3 min
4:31, 4:12, 4:20, 4:20
cash out – calf stretch
YAY for progess on those shoulder presses, Rachel. Glad to hear the improved form has put and end to the low back pain!
mobility
2 min skipping
wu x 1
strength – Push Jerk x 5
95, 115, 135, 145, 155×3
WOD : 4 rounds
800 m run
rest 3 min
4:30, 4:14, 4:06, 3:48
Great run times, Gilles. Looks like you found an extra gear for the last one! Way to go!
Skip 2mins
WU x 1
Strength: back squat x5
170-195-225-250-280(4) (5# PR for reps)
WOD: 4 x 800m Run
* Rest as needed between rounds (3 minutes)
– 3:20
– 4:08
– 4:31
– 4:26
lower back started aching on the 2nd round
great articles Lisa and Amanda!!
Heavy back squats, Frankie! Nice work! Sorry to hear your lower back wasn’t feeling the best for the 800m runs.
Mob+ Quick WU
WOD: 4 rds
- Run 800 m
- Rest as needed
3:28 / 3:30 / 4:01 … no time for 4th rd, arrived late
Cashout – 50 super late burpees, unbroken
Nice times on those 800m runs, Mario.
5 min skipping
Wu x 1
WOD: 4 x 800m run
1) 2:40
2) 3:01
3) 3:07
4) 3:10
Got major stitch iny side on last run 500 m in. Could barely breathe. Oh well. Still not bad.
Sorry, last round was 3:20 not 3:10. Wishful thinking.
Fast run times, Jack. Were you being chased by a bear?
Mob, Wux’s 1
Two minutes of KBS at 30lbs
Strength: Shoulder Press 40×5, 45×5, 50×5, 55×5 55×2
WOD 1000m row x 4. Rest as needed between rounds (3minutes)
1. 4.49
2. 4.51
3. 4.50
4. 4.41
Ran into some technical difficulties on round 3. Thanks Valerie for getting Joanna…The rower display would not move beyond 646 m regardless of rowing. It was pretty funny. I will be having nightmares about the number 646. I was huffing and puffing with no luck getting off the number. I rowed to 4:50 in hopes I was close to what it was supppose to be.
Thanks everyone I had fun.
hahah! Well when I told Jo she understood Lora and she was like “ummm Lora… Im right here” to which I responded “No rowing Laura!”
I wonder if that’s how hamsters feel running on the wheel??
LOL!
now that would be a nightmare to row and the numbers not changing!!
I agree with, Natacha. Rowing and not having the numbers move would be a huge nightmare! You did GREAT, in spite of your sinking rowboat….:-D
Skip 2 mins
10 KBS
10 Good AM
10 OHS
Burgener WU x 3
Practice snatch pull x 3
55-65-75-80-85
OLY partner WOD with Jeff L
15 rounds of:
1 power snatch, 5 OHS
35-35-40-40-45-45-50-55-60-65-70-70-70-70(Failed at 2 OHS)-70
Wow, tougher than expected. Was aiming to 85#, that quickly stopped when I did 70, and the last sets were hard!
Nice lifts, Chantal. I was right behind you and your were moving really FAST on the OHS’s. AWESOME work!
Actually failed the 13th round at 2 ohs, and completed 14 and 15th round successfully.
Mobility
WUx2
2Min Skipping
Strength : Front Squat
60,65,70,75,80×5(PR)
WOD: 800m Run x4, Rest as needed between rounds.
1) 3:40
2) 4:10
3) 4:10
4) 4:07
Pretty surprissed of my times much better than expected! I really need to start liking running more.
Cash Out – Calf Stretch
No strength for me today.
4 x 800 m runs
3:38
3:41
3:43
3:43
Rest between each round of 3:20(ish)
First time I’ve done this WOD so didn’t really know what to expect. My goal was to be sub 4:00 each round. Good one to come back to after being away for a few days.
Those are GREAT run times, Heidi!
Mobility
24 b-Day Burpees (happy day Noah!)
WU x 1
push press 5rm to 75# (was aiming for 80 but 75 felt plenty heavy)
WOD: 4 x 1000m row with 3 min rests between rounds
4:28.9
4:34.5
4:37
4:31.1
tough on lower back today… glad the numbers didn’t stick!!
Nice rowing, Natacha! Very consistent times. Well done.
Great times Natacha. I was in your dust.
***Oly Class***
Mobility
2 min skipping
10 KBS @ 35#
10 Good mornings @ 15#
10 OHS @ 35#
Group Burgener WU x 3
Practice Snatch Pulls x 3
60-70-80-85-90% of 1RM
65-80-90-100-105#
Oly partner WOD with Chris
15 rounds of 1 Power Snatch + 5 OHS
45-50-55-60-65-70-75-80-85-90-95#
Only got 11 rounds in before we ran out of time.
Great practice!
Need to work on getting under the bar faster and losing the hook grip at the top
Nice work on your snatch! :0) think its the best in the gym! (that never gets old!
)
and nice job teaching the burgener!
Mobility
2 min (Pr for singles for me for time.. 1:10 unbroken, doesn’t sound like much to anyone but me but was clicking my heels together!
)
10 KBS #53
10 Good mornings #45
10 OHS #45
Group Burgener WU x 3 (nice work coach Lora)
Practice Snatch Pulls x 3
60-70-80-85-90% of 1RM
95-105-115-120-125
15 rounds of 1 Power Snatch + 5 OHS (thanks for sharing the bar Trent and Lance, thought we had a pretty good rythme going but when Kevin said 8 minutes to go and we were on round 6 or 7, panic set in! lol.. every man for himself! )
45-65-70-75-80-85-95-95-100-105-105-110-110-115-120
got all 15 rounds in, but would much prefered to have a bit of rest between sets at the end instead of just the time it took to load the bar!
Another great Oly class, thanks for the tip Kev about landing with my feet a bit closer, have to beat that into my skull a bit cause it does feel better.
Yay for progress on your skipping! I know what a source of frustration it has been for you. Your lifts looked really good tonight. The bar was moving in a nice straight line on those snatches and you had good depth on your OHS.
Oly Class
Skip 2 mins
10 KBS
10 Good AM
10 OHS
Burgener WU x 3
Practice snatch pull x 3
95-115-130-145
OLY partner WOD with Chantal L
15 rounds of:
1 power snatch, 5 OHS
35-35-40-40-45-45-50-55-60-65-70-70-70(failed at 2 OHS)-70-70
Did you actually fail at 2 OHS on that 13th round, or did you just copy/paste?
Nevermind, you made me go look at my post, and realised what I posted is wrong. I also failed the 13th round, but posted the 14th failed.
POSTING FAIL.
Great articles Amanda and Lisa!