Joanna has created a new and improved goal board (where dreams become reality). Please take a moment to place your name and a specific goal you would like to attain, along with a date for completion. For instance, mine is to get 10 pistols by December.
Please put something that you wouldn’t normally be working on already. For example, you do shoulder presses in the strength rotation, so you’re already working on them. However, you might want to get a handstand, so we can work on ways to get you there.
“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi
AMRAP in 15min:
3 Muscle-ups
5 Push Jerks (135/95#)
7 Front Squats (same weight)
Clean 1-1-1-1-1
115-135-155-175-185f
WOD: AMRAP in 15min:
3 Muscle-ups
5 Push Jerks (115#)
7 Front Squats (115#)
Started the work out as prescribed but almost ended up like Dead Ed. Went from 135 to 115#. Very disappointed.
4 rounds + 3 muscle ups.
GREAT quote from Gandhi 🙂
I totally agree! Great quote!
CFWU x2
Strength: OHS
3x 35-40-45-50-55
WOD: AMRAP in 15 minutes:
Scaled:
9 pullups (yellow band)
5 Push Jerks (55#)
7 Front Squats (55#)
= 5 rounds + 6 pullups
cash out: 1:30 plank. Wow that was hard. Thanks everyone for your help…I didn’t know if I was supposed to be able to stay up for the whole time and after 20 seconds I was getting shaky so I said to Kevin: “what if I drop?” and everyone started yelling to me, and I managed to stay up! 🙂
AMRAP in 15min:
3 Muscle-ups (lockout)
5 Push Jerks (135#)
7 Front Squats (135#)
7 rounds + 3 MU + 5 Jerks
Nice man thats sick!
Way to go Kevin! BTW What is lockout?
Thanks!
This is a full lockout at the bottom – http://i.ytimg.com/vi/OT4DqCUyJYY/0.jpg
HOLY, Kevin!! 7+ rounds!
Great job Kevin! Rest day for me but I would love to try this workout. May try to sneak it in after the 1000m row on Saturday.
Wu x2
Strength Cleans 5-5-5-5-5
135-155-165-175-185 pr for reps
WOD AMRAP 15MIN
3 muscle ups
5 Push Jerks 135
7 Front squats 135
7 rounds
LITTLE KNOWN FACT.
Ghandi was a frequent crossfiter
MUS were locked out aswell
Kevin, please cancel my 4h15. I’m pretty sick!!
Did Gandhi also say the path to enlightenment was through Front Squats cause, “C’mon man!”
hmmm…Gandhi no..but how ’bout this one
If I could define enlightenment briefly I would say it is ‘the quiet acceptance of what is’
– Wayne Dyer
You must accept that you will have to do front squats..embrace it 🙂
I won’t tell you what I’m quietly telling you to do in my mind. 🙂
I’m pretty sure it was Gandhi who said “front squats are a bitch y’all”
Ba ha ha ha ha ha ha ha ha ha ha ha ha ha!!
“Swearing was invented as a compromise between running away and fighting.”
Finley Peter Dunne. 🙂
Does anyone want to switch, I have a 5:30, but I want 4:15? Please!!!
You have MC’s spot.
Awesome!
It’s upsetting seeing a MU workout on a Wednesday. 🙁
Then GO, Dan!! It was a great workout! 🙂
Please. Cancel my 330
WU x 2
Back Squat x 3
110-120-130-140-150
WOD: AMRAP in 15 minutes
9 pull ups
5 push jerk (75#)
7 front squat (75#)
6 Rounds
Warm up times 2
Strength front squat 3s ( it is what it is…)
AMRAP in 15 minutes
9 pullups (no Kip, green band)
5 push jerks 75#
7 front squats 75# (IT IS WHAT IT IS!!!)
Total 6 and 3 pullups
Happy with this result considering I’m still recovering from my cold 😀
Love that quote from Ghandi 🙂 I believe it and TRY to live it.
Thank you for the laughs from your comments today 🙂
Amanda you rocked that plank girl!!!!!
Heather, that looks like the beginning of a really fine front squat my friend 🙂 thinking of you and missing you – hope you’re doing well 🙂
WU mish mash (good ams, OHS, HSPU, sit ups, push ups, pull ups)
CF Total:
back squat: 155-165-175(f) missed my PR of 175
press: 65-75-80(f) missed PR of 80
deadlift: 155-175-195 (off PR by 5)
Total: 435
1000m row: 4:08.1
1:30 plank cash out
great workouts everyone!
Warm Up
Back Squat
45×10, 55×5, 65×5, 75×5, 80×5, 95×5 🙂
WOD – AMRAP in 15 min. of:
9 Pull Ups
5 Push Jerks (65#)
7 Front Squats (65#)
7 rounds 😀
Great job on the PRs Cathy!!
Thanks Gabrielle. Miss you too. Did you get a house phone yet?
CFWU X 2
Strength Crossfit Total 255 Only 100 off my pre-arthritis days but better than I expected after so much time off.
WOD
AMRAP in 10 min. of:
9 ring rows
5 push jerks (35)
7 front squats
5 rounds plus 5 push jerks
Way to go Heather, you did great!!!
Super 🙂 You rock Heather!
Mobility WU at the hotel
Treadmill (gag) – 25 minutes
100 walking lunges for time
Made it to 50 in 2:16 then completely seized my ass !!
Warm up x2
Getting geared up for the paleo challenge:
CFT 340
1000m row 4:17.1
Great Job 530 crew!!!
WUx2
Strenght – Back Squat x1
95-115-135-155-175(PR) – should have gone heavier, was easy.
WOD: AMRAP in 15min
9 Pull Ups (green + yellow)
5 Push Jerks (75#)
7 Front Squats (75#)
5 rounds 4 Push Jerks
Great work everyone! Welcome to Crossfit Gary
CFWU x 2
1000m row 3:18.4 for the paleo challenge
WOD as Rx’d 5 rounds + 3 muscle ups
1:30 plank cashout
WU x greco pizza
WOD x greco garlic fingers.
8 hr horizontal cash out.
Love it Rob!…. errr… I mean shame on you…. (Really love it though!)
Rob – you didn’t post your time! 🙂
WU x 2 Subbed Toes to Bar for Knees to elbows (FUCK that’s hard on the hands!)
Strength = Deadlifts x 1
1-1-1-1-1
185-225-255-285-305(P Fucken R!!!! Joined the plus 300 club! okay, maybe it wasn’t the best form ever, but it was acceptable and I fricken did it!)
WOD:
AMRAP in 15 min. of:
9 ring pull ups (Holy Hanna!)
5 push jerks (#115)
7 front squats (#115)
4 rounds + 5 push jerks
It was difficult to get the kip for the ring pullups. That really slowed me down… plus they SUCK!!!! but with some work I’ll should be able to improve and crank out a few more rounds when this one comes around again.
Great work 6:30 crew! Thanks for the technique help Co-Jo! *don’t hurt me!*
P.S. yes I hate hate front squats too!
300 club? That’s cool Liam! 🙂 Way to go!
CFWU x 2
Strength – Front Squat
1-1-1-1-1-1-F
135-155-185-205-215PR-225PR-235F
WOD – AMRAP in 15 mins
9 Pullups
5 Push Jerks 135#
7 Front Squats
5 Rounds and one pullup
10 Burpees