Double Down

Today is a double strength day. Work your way down the strength rotation.

Also, please take a moment today to register for the CrossFit Games.

Mario lands a squat snatch

58 thoughts on “Double Down”

  1. WU x 2

    Bench Press

    It was my first time doing bench press and hard to gauge the weights to use. Thanks Gilles and Pat for the help.

    Front Squats x 3

    1. Thanks! I think the photographer did a good job of capturing the moment and immortalizing that PR lift. 😉

  2. Double Strength

    OHSx5 (from floor)
    65 75 85 95 105 (Match Rep PR from rack)

    Squat Clean (working on faster elbows at higher weight)
    95×3 105×3 115×2 125×2 135×1 135F 135×1 (Thanks for the tip Pat)

    1. Great job on your OHS, they were solid!! I was secretly admiring you when you were doing them 😀 I’ve been struggling with 95# x 1 lately so I was impressed by seing someone doing 95# and more, 5x!

  3. WU x 2

    Douple strength
    Back squat x 5 : 110-130-150-160-170

    Cleans : POOP! Wasn’t feeling very well at the end of my back squats so I sat patiently while waiting for Vince to finish so we can go home. Feeling better now, I hope I don’t get that nasty bug that’s going around!

  4. Woohoo! We’re back! Had a great time in Punta Cana but missed my Crossfit “fix”. Got a much needed rest though and got rid of some nagging aches and pains. Excited to go to class later today!

    1. Just realized my 1-year anniversary date at Crossfit Moncton occured while Jeff and I were away last week. Whew….what a year it has been!

      I can’t even begin to describe what I have “gained” over this past year. Greater strength and improved fitness kind of go without saying. Crossfit Moncton has brought about some positive changes to my previously “okay” eating habits, thanks to the “no bread” challenge. What people don’t typically think of as benefits of a gym membership are some of the BIGGEST take-aways for me. For one, the wonderful friends I have made. Secondly, the courage to try new things (like doing my first sprint-triathlon last summer). I have done things at CF Moncton over the last 12 months that were not possible for me before (unassisted pullups, double unders, unassisted ring dips) and I am so very proud of these accomplishments. The confidence I feel is like a drug. I still have a long way to go and a long list of things I want to be able to do. There is a muscle up out there with my name on it!! I can’t wait to see what CF Moncton has in store for me this year…

  5. WU X 2
    Double Strength Day

    1) Back Squat

    2) Ring Dips (with purple band)

    3) Also, I worked on double unders. I’m working on getting rid of the single between my doubles.

    Worked on handstands. I am slowly getting over my fear of being upside down.

    Congrats on your 1 year Lora and Jeff. Great accomplishments by both of you. I hit my 3 month mark on the 7th haha!

  6. “Baseline” WOD:
    500m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups
    Time —> 5:36

    Bench Press:
    5 x 95
    5 x 115
    5 x 135
    3 x 155
    3 x 185
    1 x 200
    1 x 210 (PR by 10#)

    Sott’s Press:
    3 x 45
    3 x 65
    1 x 75
    1 x 85
    1 x 95
    1 x 105 (PR) … March 2010 was 3 x 75.

    18 Consecutive Handstand Pushups.

    Awesome day at the gym! Good job everyone!

  7. WU x2

    Cleans X 5

    Practiced HSPU (got 6)

    Push Jerk

    Practiced HSPU (got 3)
    Practiced Muscle-up progression

  8. Happy Anniversary Lora.
    WU X 2
    Double Strength X 3

    Push Press
    Enjoyed this day.

  9. Mobility + Physio Stuff + WUx2

    Skipping Conditioning: 10 sets of 25 singles. Concentrated on form, jump height, wrist rotation etc.

    Daily Squat: 135×5, 185, 225, 245, 275, 290

    Back Squat 5RM: 135, 155, 185, 215, 245 (PR reps, 10#)

    Squat Clean & Jerk 5RM: 115, 135, 155, 175 (PR reps (clean) 20#)

    HSPU kips: few attempts, shoulder a bit tired

    Uhrg…. So much squatting… 😛 Was fun! Good job y’all

  10. WUx2
    Front Squat

    After a week in punta Cana lifting only bubbas of beer, even the freakin bar seemed heavy! Lol nice to be back..

  11. WUx2

    deadlifts x 5
    145-175-195-225-255 (10# PR for reps)

    push press x 5
    100-115-135-150-170 (5# PR for reps)

    Practiced HSPU

  12. PR day

    including 10 T2R in a row 🙂
    + muscle up progression

    OHS x 5
    45-55-65-75-85(PR reps)-95×1 for another PR

    Cleans x 5
    65-75-85-95-105×2 (PR reps)-115(F)-115(F)-115(F)… ok greedy girl… that’s it!

    Practiced handstands… yeah… need more practice…

  13. hey i saw this on tv the other day and thought of all the blood sweat and tears i had last summer and am missing out on this winter!
    Just wanted to say thanks to my crossfit family i have helped my team to get to atlantic hockey championships in march and can now say that i am the proud owner of the provincial gold medal for Midget AAA.
    Enjoy the games and if you haven’t signed up yet this should help persuade you!

  14. Double Down Day

    Push Press 1’s
    65-85-95-105-115 (x 2)
    Couldn’t get the 120 all the way up…next time

    Back Squat 1’s
    110-135-155-175-185F-185 PR

    HSPU with 45# rubber + and that’s a PR too!! Not bad for a girl who wasn’t doing any handstands before Christmas!

    Happy Anniversary Lora. Great sharing a bar with ya!

  15. WU

    Strength:Worked on Squat Snatch

    35-45-55-65-70-75-80-85-90(fail-almost) I did a lot better than I thought that I was going to do!

    Practiced HSPU’s

  16. WU x 2

    Push Press x 3

    105-115-125-135-160 (2)

    Back Squat

    165-185-205-225 x 1 – 225 x 2

    Well the back squat wasn’t up to standards tonight, right Coach. I’ll do better next time.

  17. WU x 2

    Push Press (x3)

    Back Squat (x3)

    Great sharing a bar with you Heather! I’m soooooo impressed with your progress!

    Not sure if a week away eating crap food did me much good, but the rest certainly did! 🙂 Lifts felt good tonight. Great “WOD” to come back to.

  18. Wu x2
    Front squat 1 RM: 150# (10# pr)
    Dead lift 1RM: 190# (5#PR)
    Practiced DUs: 36 (pr by 8)
    500m row: 2:04 (missed PR by 0.1 sec!)

    Practiced hspu: got my first 2 ever!
    Fun session!

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