How strong is strong enough? Or how fast is fast enough? Is there such a thing?
“The Century Club”
25 Shoot-throughs
25 Pullups
25 Double Unders
25 Handstand Pushups
Working on a goat
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WUx2 (+ a lot a yawning)
Strength – Shoulder press
5x 35-40-45-50
3x 55
felt very weak. Could feel that I havent been to the box in 2 weeks.
The Century Club
25 shoot-throughs (last 20 on knees)
25 pull ups
25 DU
25 HR push ups
Push ups are still one of my goats. Need to get to the box more regularly to get my upper body strength up.
Oh boy 6am is early!
it was nice to see you & Christine this morning! I love it when evening people try the early morning classes!
Thanks for the skipping rope
oh and my time was 9:42.
Ate like crap yesterday and I really felt it in today’s WOD
You can get used to coming at 6am, but the yawning during WU never goes away!
WU x 1
Member challenge = 49 burpees
I would have gotten 50 if I hadn’t stopped but I thought I might puke! Lol
WOD scaled
75 singles
HSPUs with 25# plate and ab mat
Time = 14 something, didn’t right it down.
Blazing fast on the burpees!
plus she stopped! We were like WTF keep going! lol
Those burpees were amazing!!
You are the burpee and plan queen!
Plank…
And Paleo queen… basically she just rules!
Awesome Job Maria!
Amazing job on the burpees!
unbelievable!!
WU x 1
DU practice and box jump practice
WOD: “Century Club”
25 Shoot Throughs
25 pull ups
25 DUs
25 HSPU
RX’d in 9:12
Nice Rx Jack!
WU x 2
Foam roll / lacrosse ball …. do I get a paleo point for this, or does it have to be done on a non-WODing day ?
The Century Club (last time I heard this it was back in university and it had to do with beer, a shot glass and drinking EMOTM for 100 minutes
)
25 Shoot throughs (I consider mine half jump throughs)
25 Pull ups(black)
25 Double Unders
25 Hand release pullups
TIme: 8:53
Nice to see some evening peeps show up at 6 am
It would be on a non WODing day.
You get 1 bonus point for either doing a WOD or mobility (which is today’s topic on the paleo blog) up to a max of 5 bonus points per week.
Perfect! Thanks!
*Note for next time: Pushups on shoot throughs (only) were from the knee
AND I’m pretty sure only a ninja can perform hand release pullups
LOL
QOD: As long as you don’t neglect the other components of fitness as well as proper technique, I believe that in Crossfit there is no such thing as too strong or too fast.
Yeah. What Mario said
What CFT trainer says/demos:
(Happy faces would be butterflies if I knew how to make them!!)
First using the paralettes perform a plank push up, then in one fluid motion swing your body through the paralettes and position yourself to perform a perfect dip with textbook extension at the top. Finally reverse the fluid motion and return to the push up position.
What cft member hears:
Start with one of my goats and make it worse by doing it on the parallettes; stumple my amply proportioned lower torso between narrowly spaced parralettes; if arms are still working drop my ample bottom to the floor; recover from that and get myself back where I started so that I can take another shot at it; thus the term “shoot throughs”. Hmmm sounds like “fun” :s
WU x 2
Foam roll / lacrosse ball/band/Amanda
hamstrings, shoulders, wrists
The Century Club (so named because you’ll feel 100 years old when you are done)
25 Shoot throughs (planked the first 10)
25 Pull ups(blue)
25 Double Unders (unbroken)
25 Hand release pullups
TIme: 10:40 (?) which felt like forever!! Took almost exactly half the time to do the shoot throughs. Tough movement.
Have a great weekend everyone!!
Hehehe
Great job Heather! I want you to show me how to do 25 Hand Release Pullups! This might come up as a member challenge
LOL
I think you’re guilty of copying my post
WU x 1
Deadlifts x 5
135-185-225-265-300
WoD
25 shoot throughs
25 pull ups
25 du( 75 singles)
25 HSPU( 45#plate& ab mat)
6:23
you were so speedy!
mobility
wu x 2
no strength foam roll Friday
WOD : The Century Club
35 shoot-troughs (screwed up forgot to dip on my first 8-10- reps but did the first 15 plank)
25 Pull ups ( 2 blue band should have used 1 blue on purple)
scale – 73 single
scale – HR Push ups
Time = 8:32
mobility
wu x 2
no strength foam roll Friday
WOD : The Century Club
25 shoot-troughs
25 Pull ups
25 Double unders
scale – HR Push ups
Time = 8:22
WU x 2
25 Shoot throughs – from knees (Shot through some, seemed like I crawled through others)
25 Pull ups(blue band)
25 Double Unders
25 Hand release pullups
TIme: 9:13 (I think, or was it 53!… can’t remember the seconds and don’t have book on me)
HAve a great weekend! My arms/ shoulders hurt!
Hand release pullups?
Warmup
Cleans (5) 55-85-105 (felt terrible…ugg..and technique was worse) 85
WOD with abmat
13:19
Pull-ups felt great. I think I found my rhythm again. HSPU were rough after all those shoulder killer movements. Great job 6amers. Loved seeing some new faces.
Mobility WUx1
EMOTM Squat Cleans
5 mins 3 reps #135
5 mins 1 rep every 30 Secs #165
5 mins 3 reps #135
WOD
9:19 RX
Good coming in with the 8:30 crew. Didn’t have my bacon and eggs before going though didn’t feel right. Need bacon.
Nice work dude!
Say… were you targetting my times on paleo the benchmarks?
no lol i didn’t know what you got on yours haha
lol just looked at your times damn cant get much closer.
Wanna make this interesting?
how so?
We each add up our benchmark times. Lowest total wins. Losers does 100 burpees + 20 burpees for every second off the winner’s score.
that sounds dangerous specially since at the moment you have me beaten by 5 secs ill think about it
Actually only 3 seconds, you beat my row by like 2.
I only got your row by 1 i was 7:48 you were 7:49 and you had 3:27 on the burpee KBS i had 3:33 6 sec difference so it’s 5. Getting way to into the math on this rofl.
Oops math fail… just trying to find extra motivation to crush these benchmarks.
Alright lets do this i just hope i don’t regret this later
It’s on.
I might deeply regret this…
damn…now we need to get a tie…
Mob
Wux1
Foam Roll and Lacrosse ball work
Took a day to rest ( kinda )
Rowed 2k – 8:09
Skipped for 2mins
While unfortunately I won’t be into the gym today here’s a fun link for everyone who decided not to go Paleo this time around, and a motivator for those who did. PS Lance there is bacon involved, you’re welcome.
http://www.upworthy.com/how-sugar-makes-your-brain-think-its-cocaine
Yep, why I totally eliminated sugars in all it’s forms. Feels much better since I did as well
Great post.
i like bacon…alot
WU x 2
Got my first Bar Muscle Up!
Push Press x 5
120-125-130-130-135
Always a pleasure sharing the bar Eric!
“The Century Club”
– 25 Shoot-throughs
– 25 Pullups
– 25 DU (scaled to 75 Singles)
– 25 HSPU (Rx for 1st ten, abmat + 10# plate for last seven)
92 reps… got to the HSPU with time but…died.
Looking forward to hitting this one again…later
AMRAP in 5 min of Double Unders:
35 reps … no gas left in the tank.
Fun Workout!
Congrats on the bar muscle up man !
Way to go Blake!
Played with some clean and jerks up to 215.
WOD rx’d
7:58
Shoulder burner. Note to self, don’t go too fast at at the start. You’ll regret it later.
Agreed!
You flew through it Kevin! You must have killed the HSPUs!
Fast. WOW!
Mobility
Wu x 2
Backsquat 5x
135-155-165-175-185
Wod RX: 9:01
Mobility
WU x 2
Foam rolling instead of strength
WOD: “The Century Club”
25 Shoot-throughs (aka ‘crawl throughs’ after about 10 of them)
25 Pullups (Ring Rows)
25 Double Unders (Singles)
25 Handstand Pushups (HR Pushups)
So…scaled everything and finished over the time cap (12:49).
However…HUUUUGE thank you to Coach Corinna for making me finish the WOD!
Now I have a whack of goals for next time!
Mobility
WU x 2
Strength : Front Squats x 5
120-125-130-135-140
WOD as Rx 10:16
Got to the wall at around 4:16 – Those HSPUs were brutal tonight !!!! Lol
Great job 4:15 and nice sharing the bar with you Blake !
At a boy Eric!
Great job on the WOD dude!
Mobility
Wu x 1
practiced du’s
wod almost rx’d
got to the wall in under 3 minutes and shoulders had no strength left, did 10 hspu rx the rest with abmat. just couldnt get that last bit of extension, kind of dissapointed in that…
6:45
on a good note I was able to string together 5 and 6 du’s at a time.
Awesome job Shane!
Wux2
Back Squat x5
185 205 215 225
WOD
HSPU first 5 with ab mat next 20 with 25# plate
7:51
WUx2
Member Challenge 46 burpees in 2 minutes
Foam Rolling + lacross ball on shoulders
WOD
“The Century Club”
25 Shoot-throughs (So so)
25 Pullups (Fast)
25 Double Unders (Brutally slow)
25 Handstand Pushups (Scalled to hand Release Pushups)
Time–> 9:56
Excellent work 5:45 crew!
Have a great weekend fella CrossFitters!
Nice work on the burpee challenge Gab!
Great push Gabe on the Burpees( not to mention everything you do).
Mobility
Wu x 2
lacrosse ball on the shoulders
WOD
“The Century Club”
25 Shoot-through’s (scaled to walk through )
25 Pull ups
25 Double under’s (scaled to 75 singles)
25 Handstand push ups (scaled to pike push ups)
Time–> 8.16
mob
WU x 2
foam roll, lacrosse ball, shoulder stretching.
wod
25 shoot throughs
25 pullups
25 DU (75 singles)
25 HSPU
13:14 struggled mightily with the HSPU.. need to get back to practice on these.
Awesome job tonight! I love how you never give up!
WOD Rx’d
8:55
Strength: back squats
5x 110-120-140-150-165
WOD with ab mat and two 25# plates
Had 3 HSPU left at the buzzer (12 minutes cap). Fun wod!
Good QOD today, it sparked a very interesting question over supper. For me, for right now, so long as I know I’m doing as much as my body can do without pushing myself to injury, it’s enough.
Mob, Wu x 2 Blue Band
WOD: Century Club Scaled
25 Shoot-throughs…lets be clear.. there was not a whole lot of shooting through going on in my paralette bars.
25 pull ups green band
25 kbs 15 lbs
25 hand release push ups (some toes some knees).
Nice working out next to you Kelly. Welcome to CFM.
Thanks Corinna for another great class. I love starting the week end hanging out with crossfit buddies.
Time 8:41
Mobility
WU x 2
Strength : Back Squats 5 x 65-75-85-95-100
WOD “The Century Club”
- 25 Shoot Througs
- 25 Pullups (tiny band)
- 25 DU
- 25 Pick Pushups
Time : 8:26
mobility
wu x 2
shoulder press 5 rm to 75#
wod
25 shoot throughs (tough)
25 pullups (not bad)
75 singles (restful)
25 hspu with ab mat (tough and slow)
8:53
Mobility
WU x 2
Strength: Deadlifts x 5
65-75-85-95-105
WOD: Century Club
25 Shoot-throughs (walk-throughs…)
25 Pull-ups (black)
25 DUs (75 singles)
25 HR Push-ups
Time: 9:54
WOD:
25 Shoot Throughs
25 pull ups (med. blue band)
25 Du’s
25 HSPU with ab mat + 25# plate
Time = 11:35
Mobility
WU x 2
Foam Rolling Friday
WOD ” The Century Club”
25 Shot Throughs
25 Pullups
25 Double Unders
25 HSPU(first 10 where with abmat and 25# plates and
last 15 where with just abmat)
Time:11:40