Tomorrow is Change for Change. Bring $5 to switch up your workout.
30 OHS (95/65 or 50%)
7 Muscle-ups
20 OHS
5 Muscle-ups
Gabriel busts his butt at the Beatdown
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Tomorrow is Change for Change. Bring $5 to switch up your workout.
30 OHS (95/65 or 50%)
7 Muscle-ups
20 OHS
5 Muscle-ups
Gabriel busts his butt at the Beatdown
Categories: WOD's
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Way to make us proud, Gabriel!!
Awesome photo of you, Gabriel! Bringing it… as usual!
Great job Gabe!!!
Good job Gabriel!!!!
Strength – Push jerk x 5
45-50-55-65-70 (x4)
30 OHS (35#, kept it light due to a sore shoulder)
21 pull ups (blue band)
21 dips (blue band)
20 OHS
15 pull ups
15 dips
12:53
Did I mention how much I looooove pull ups? I am pretty sure the people around me could tell, with all my enthusiastic expletives
Ohhh did you use bad words Michelle !!!?
Kevin told me once that it helps
I think he is right!
I am still smiling thinking about you guys at the Beatdown. Great work Gabriel. I saw two of your work outs and you nailed them.
Great job Gabe
Mobility
350m row straight arm
Wu x 1 Pullups with 50lb dumbell (10 unbroken)
Strength shoulder press
Practice du’s
95/ 115/ 125/ 135 x 5 out of time
Wod
30 ohs @ 75#
21 pu 21 dips
20 ohs @ 75#
15 pu 15 dips
5:13
Fun Wod, tried a muscle up after and was able to get it with arms tired so next time rx for me.
Congrats on the MU. You will string them together no problem.
Thanks buddy, I have seen u do them just an off morning for u.
Good job on the MU!!
Congrats on the MU!
That was your first MU!!??? You were sooo nonchalant about it, I kinda thought you did them all the time! Congrats!
Nice work Shane on the muscle up way to go
Yay!!! So pumped for you!
Congrats on the muscle up Shane!
Congrats on the MU Shane! Yea!!!!!
Congrats Shane! Big milestone!!
Great work Shane! Congrats on the MU!
“tried a muscle up after…” meh! like it was no big deal..! Great job Shane!!!
mobility
350m row straight arm
Strength – Cleans x 5
95, 115, 125, 135
WOD :
30 OHS (55#)
scale – 21 pull ups & 21 dips
20 OHS
scale – 15 pull ups & 15 dips
Time = 9:19
cash out – wall stretch
mobility
350m row straight arm
Strength – Front squats x 3
45, 75, 80, 85, 90×1, 90
WOD :
30 OHS (45#)
scale – 21 pull ups(green band) & 21 ring dips(blue band)
20 OHS
scale – 15 pull ups & 15 ring dips
Time = 12:14 (one my arms where shot before the work out)
cash out – wall stretch
mobility
350m row straight arm
Strength – Shoulder Press x 5
70-75-95-105-115
WOD :
30 OHS (35#) felt like a thousand pounds
scale – 21 pull ups & 21 dips
20 OHS
scale – 15 pull ups & 15 dips
Time = 7:33
cash out – wall stretch + skipping
Wux1
350m row straight arm
Strength – Deadlifts x 5
185-195-215-225-235(pr 10#)
WOD :
30 OHS (70#)
scale – 21 pull ups & 21 dips
20 OHS
scale – 15 pull ups & 15 dips
Time = 7:28
cash out – wall stretch
Didnt have any MUs in me this morning.
Mobility
350m straight arm row
WU x 1
Strength : Shoulder Press
5 x 35-40-45-50-50-50 (yes, still stock there!)
WOD
- 30 OHS (35lbs)
- 21 Pullups
- 21 Dips (parralette bar geez I forgot about the ring modification)
- 20 OHS (35lbs)
-15 Pullups
- 15 Dips
Time : 7:12
For those trying to register for the Games, starting February 1st, you will be able to register as an Athlete and choose a team right from a link on your profile page.
WOOOOOOOT!!!!!! I’m so excited for the Games Open!
So. Freaking. Pumped.
I second that got my first taste of the competitions and can’t wait to try again.
At the moment I am still on CrossFit Moncton’s team…I hope I make the cut!
I’d vote for you Blake
Do u do all that on the games site?
Yup! Look at the red “2013 registration” button on the upper right of games.crossfit.com
Mobility
350m straight arms row
Wu x 2
Push jerk 1 rm to 105# (5# pr)
Wod
30 ohs (35# for 21 reps than dropped to 25#… wrists hurting)
21pull ups + 21 ring dips(2 small bands)
20 ohs (25#)
15 pull ups + 15 ring dips
9:32
nice PR on the jerk and great time on the wod!
Mob / 350m Straight-Arm Row
WUx 1 (with Wall Balls)
Overhead Squat x 5 (great timing right?)
95-95-105-110-110
Still working on keeping form throughout the whole 5x set.
WOD:
– 30 OHS @ 70#
– 7 Muscle-ups
– 20 OHS
– 5 Muscle-ups
7:26
I didn’t have my book so I wasn’t sure what my “real” 1RM was based on my current 5RM PR, so I went with 50% of my current posted 1RM. Maybe another 10# next time future me?
MUs were all singles. Have to work on locking arms at the bottom pre-kip. Probably had a few no reps based on Games standards. False-grip ring pull-ups here we come!
I love that you did your strength as a true crossfitter and didn’t change it up because you were doing the same movement in the WOD.
Nice work on the MU’s!
Sometimes I find that doing a heavy set of 3′s or 1′s before a WOD make it feel so much lighter when its time to 3-2-1-GO.
You’re on fire Blake!!
350m strait arm row
Wux1
WOD.
30 ohs. 55lbs
7 MU s
20 ohs
5 MU s
In 8:43
Rob Brydges
Great shot Gabe!!! Way to go man !!!
Nice pic Gabriel!
Feeling those lunges. Hurts to sit!
Ha ha. Yup! Bending over is fun too.
Mobility
WU X 1
350m Row straight arm
Strength – Front Squats x 5
90-95-100-110-115#
WOD :
30 OHS (20#) Big weight.……sigh
Scaled – 21 pull ups (green band) & 21 paralette dips
20 OHS
Scaled – 15 pull ups (green band) & 21 paralette dips
Time = 8:56
cash out – wall stretch
Don’t let the weight on OHS’s get you down. Its way more important to nail your form rather than throw big weight overhead and squat improperly. OHS’s are a difficult movement requiring great flexibility and core strength. Keep doing mobility work and practice (with good form) and the weight will increase. I promise.
Thank you, Lora. I’m feeling pretty good about how much my flexibility has improved. Still a long way to go but moving in the right direction. Once again thanks for the encouragement.
Mobility
350m row (straight arm)
WU x 1
Strength: push press (x3)
45(10)-95(5)-105-115-125-130
Great sharing a bar with you Jeremy
WOD
30 OHS @ 65#
7 MU (ring progressions with blue band)
20 OHS
5 MU progressions
Time = 8:05
Cash out – wall stretch 2 x 30 sec
Those MU progressions looked pretty smooth!
Your OHS were picture perfect, good work on the WOD!
Mobility
350 m straight arm row
WU x 1
Strength
Shoulder press x 5
95-115-125-130-135
Thanks for sharing the bar and the info Lora!
WOD
30 OHS @ 65#
21 pull ups 21 ring dips (used 2 small purple bands)
20 OHS
15 pull ups and 15 ring dips( for some reason when I went back to the bar I seen the 20 so ended up doing 20 pullups and 20 ring dips)
10:18
thanks Amanda for the advice during my last OHS , bar was shaky needed to slow down to control the bar.
Wall strech and lacrosse ball cash out.
Mobility
350m row
skipping
WUx1
EMOTM Front Squats
5 mins 3 reps #135
5 mins 1 rep every 30 secs #185
5 mins 3 reps #135
WOD
30 OHS #95
21 Pulls ups 21 Ring dips
20 OHS #95
15 Pull ups 15 Ring dips
Time; 13:15
first 30 OHS were unbroken. pull ups and ring dips were very broken.
Mobility
350m row
WUx1
Strength – Push jerk x 5
35-40-40-45-45
30 OHS (15 pound bar)
21 pull ups (black band #2)
21 dips (Paralette dip)
20 OHS (10 pound bar)
15 pull ups (black band #1)
15 dips (Paralettes dip)
Time: 10:23
My arms were dead throughout this whole workout lol
Thanks coach Amanda for telling me how to fix my OHS, now all I need is practice
Great job! Dead arms and all
WUX1
Row 350m
Cleansx5
145 155 170 185 195
WOD front squat @ 115 and MU
5:38
5:58
jeezus that was fast!!
Mob
350m straight arm row
WU x 1
Strength – Shoulder press
5 x 70 – 75 – 80 – 85 – 90 (5# pr)
WOD
30 OHS with a stick
21 ring rows
21 dips with paralettes
20 OHS
15 ring rows
15 dips
7:24 and jelly arms and legs
1st day back in over a month after my knee injury which seems to have gotten much better in the last week or so. I was surprised that even the OHS felt good! Great to be back!! Really missed the CFM gang!
We missed you too! Welcome back. Great job on the WOD
taking time off does not preclude you from attending and sitting on the couch or better yet from participating in non knee type movements.. we missed you!!!
I went to sit on a lounger on the beach instead
Not to rub it in or anything…
Decided to take a crack at Annie after supper
50-40-30-20-10
Double Unders
Sit-ups
T:6:46 – pretty sure this is what I got last time or close to it… Lol
Speedy!
Mob
350m straight arm row
WU x 1
Did my first 2 consecutive Bar Muscle Ups, now goal is 3.
Strength – Push Jerk X1
115-125-135-145-155
WOD @ 70# and Scalled to Jumping MU’s
30 OHS
7 Muscle-ups
20 OHS
5 Muscle-ups
Time–> 9:46
Last 15 OHS wrist started to fail fast. Last 3 reps had to do narrow OHS.
Great job 6:45 crew!
Thanks for all the great comments fella CrossFitters. I had a blast!!!!
mob
350m straight arm row
WU
push jerks
95-115-125-135-145 stopped there felt like I could go up but trying to keep progress slow and steady
Wod @ 85
30 OHS
7 MU
20 OHS
5 MU
9:18
Did all the OHS unbroken (too light?) but really concentrated on good form, and was quite happy with MU after not doing any for last 3 months
Thanks Amanda for coaching!
OHS @ 85 too light?!? Geez!! Your knees must be feeling pretty great!
350 m straight arm row
WU x1
Skipped strength opted to foam roll.
WOD @ 65#
With jumping muscle ups.
Time: 7:55
First 30 OHS were unbroken pretty pumped about that!
MOB
350 straight arm row
WU x 1
Strength: Shoulder press 3′s
44-55-60-65-70
WOD
30 OHS 40#
21 ring rows + 21 dips med blue band
20 OHS
15 ring rows + 15 dips
8:48
Yikes – shoulders are wreaked!! Lower body is wreaked!! What a great welcome back wod!! (Glad I was only gone a week
)
Now, what to choose for tomorrow…
Welcome back.
WU x 1 + 350 SA Row
Dead Lifts x 3
150-160-170-180-190
30 OHS @ 65#
21 Pull Ups (no band)
21 Ring Dips (small band)
20 OHS
15 Pull Ups
15 Ring Dips
Time = 13:07
Strength – Push Press x 5
65-70-75-80-85
30 OHS 30#
21 pull ups (green band)
21 dips
20 OHS
15 pull ups
15 dips
7:55
SO proud of myself for using green band through the workout. Pull Up progress! Whoop!
Mobility
350 m Straight arm Row
WU x 1
Strength
Deadlift
135,155,175,195,205 x 5
WOD
30 OHS (65#)
7MU Scaled to Progression on Purple Band
20 OHS (65#)
5MU Scaled to Progression on Purple Band
Time: 6:18
need to work on Muscle up’s
Did this wod on Jan 31/13 for Change for change:
30 OHS (Supposed to be 50% of 1RM but I don’t know what it is so I used 50#…was hard enough, couldn’t do the first round unbroken)
7 Muscle-ups (scale: 21 pullups/21 dips)
20 OHS
5 Muscle-ups (scale 15 pullups/15 dips)
T =14:08