There are steel plates and rubber plates at the gym. When do you use each one?
I’ll try to lay it out in an easy to follow list.
Rubber
Deadlifts (130# or lighter)
Cleans
Snatches
Front Squats
Overhead Squats
Push Jerks
Push Press (maybe)
Steel
Deadlifts (135# or higher)
Back Squats
Press
Push Press (maybe)
A few other points to consider. Dropping an empty bar is not good for it’s health. Avoid dropping a bar with 10# plates, as it’s not good for your health. Try to avoid having more steel than rubber for the “rubber” lifts noted above. And make sure you have clamps on the bar!
WOD – AMRAP in 20 minutes of:
25 Burpees
15 Front Squats (135/95#)
Compare to Nov.24/09
It’s a group warm-up today, so please be on time!
Please not a Pierre WU. hahaha
NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!! 🙁 *BLEEP* FRONT SQUATS AGAIN?! I GOT ALL MY *BLEEP* BURPEES IN FOR THE YEAR WHEN I DID THE “DECK OF DEATH”.
Dear Carly,
I felt in love with another dog.
Her name is Muffin. I know that you would like her.
However, I still love you very much.
I was wondering perhaps if you would consider a menage a trois.
Let me know what do you think.
Are you going to be at the gym Saturday?
I will bring you a treat.
Love
Guy
😀 <3
Wow. I’ve got some serious thinking to do.
I think he’s been thinking TOO MUCH!
hahaha 🙂
Mobility & Group Warm Up
1 Rep Max. Clean & Jerk
45-65-75-85-95-105-125-135PR-145F
AMRAPS in 20 min.
25 Burpees
15 Front Squats 135# (used 115#)
3 rounds + 25 burpees + 3 squats
Good job everyone!
mobility and group warm up
Practice strength- clean and jerk x1
65-76-85-95(PR)-100(PR)-105(PR) (but very ugly)
10# PR on the clean
15# PR on the jerk
FIRST TIME PUTTING TRIPLE DIGITS OVERHEAD!!!!
WOD: AMRAP 20 min
25 burpees
15 fr. squats (95#)
4 rounds + 25 burpees
VERY happy and exhausting morning! big mental and physical breakthroughs, i doubt i’ve ever grunted so much either. first 3 rounds of front squats unbroken (i REALLY didn’t want to clean it again!)
Joanna – you’ll have a muscle up in no time with that progression. way to push on the C&Js too!
great job everyone!
Nice job today 🙂
Impressive job on the WOD!
Triple digits…amazing. You hardly weigh that! Great job
That’s not just a PR, it’s a milestone! Nice work!
Group warm up
Clean and Jays 1rm
95-135-155-185-205 PR! First time CnJ over 200 that and of course it was a push press which is a pr as well
Wod with 135
4 rounds and 25 burpees Front squats killed.
mobility and group warm up
Practice strength- clean and jerk x1
45-65-95-105(PR)-115(PR)-125(PR Clean, F jerk)
Happy with today got a 25 pound pr on my Clean !!
WOD: AMRAP 20 min
25 burpees
15 fr. squats (95#)
4 rounds + 5 burpees
This is a tuff one 🙂 Good work this morning !!
Awesome PR Chantal!
do you mean F$@* Jerk?
Group Warm-up
Strength – C&J’s
65-70-75-80-85-90-95(PR for Jerk)-100(F)
Amrap 20 mins
25 Burpees
15 Front Squats (#65)
4 + 25 Burpees
Thanks Krista! And congrats on the triple digits..I really wanted to get there too..just wasn’t happening today. Next time!
A 5:30 spot is open today.
Really? Tnat is the best picture you could find? That’s not even my good side!
Hi Kevin. Can you scratch me off the list for today at 4:15? I am not feeling well.
Hi Kevin – I am going to cancel tonight at 415 but will be there tomorrow am.
Thanks
Well this is a first for me.
I tweaked my left shoulder at work and it’s really not being very agreeable.
Please cancel me for today coach. I’m going to give it the weekend and be back on deck on Monday.
*hehe* you learned me pretty good with that 800m 20lb med ball run.
P.S. I blogged about Crossfit on Wednesday in my Lavalife Competition.
What Lavalife Competition you say? This one: http://www.lavalifetopsingles.com/en/Default.aspx
Now Vote for me!!!!….. Please! You could win $1000 bucks!
Plus I’m the only one from the east coast in the contest. You don’t really want those Central Canadians and Western punks to shut out the east do you!?
You can vote everyday, and every time you do you’ll save a puppy’s life!
Okay that last bit might not be true, but I’ll really appreciate it!
Thanks folks.
P.S. NOVAMAC is my handle on the site.
Group Warmup
Practice Strength – Clean and Jerk
Max Rep of 145lbs
WOD – AMRAP in 20 mins
25 Burpees
15 Front Squats 135#
4 Rounds 6 Front Squats
Kevin, forgot my back pack (blue), will pick it up in the morning.
Sorry about the swearing, seems to come out when I am trying not to puke…
Did you have KFC for lunch again today? 🙂
Salad and skinless chicken breast! Grazed the last few weeks, back on a normal diet this week!
hahahaha We love you big time
Jamie you totally rocked this tough workout / good on you – swear all you want!
FYI girls – if you’re looking for new sport bras – bungays bike shop on mountain road is closing out and blowing out their stock. there selection is getting a bit limited, not many smalls left, but do have some med, large and xls.
i picked up two really nice sugoi racer backs today for 40 with taxes – one was regular 59 the other regular 49. great deal! i had one previously and it’s awesome!
Good to know, thank you!
If anyone is interested and miss the sale at Bungay’s – Costco also has them – 2 in a package for $25 or so…Champion brand. I really love them.
Thanks I’m on my way out the door now!!
Group WU
strength – C&J 1’s
95-135-155-175PR-185(f)
WOD @ 135
4 rounds and 20 Burpees
Good job everyone
Group WU
Clean & Jerk 1RM -> 45-55-65-75-85-95(PR on the Clean but failed on the Jerk)
WOD @ 65# – 3 rounds + 7 Front Squats 😀 Ouch!
Clean & Jerk – 1RM
95-115-135-155-165-175 (PR!)
That’s a 30# PR on Squat Cleans! 😀
Matched my Push Jerk.
WOD (135#):
3 Rounds + 12 Burpees (PR)
In November a did 16 more reps but used 95#.
That workout was killer! Great job everyone!!!
Jeff you need one of those “Be a Machine” shirts! Awesome PR!
ho-ly-shit NICE!!
Nice Clean and Jerk!
Clean and Jerk
95-105-115(failed the jerk)
WOD #95
4 rounds + 16 Burpees + a lot of grunting!!
i hear you MC – i don’t think i’ve ever been so ‘vocal’ during a WOD
C&J –> 85-95-115-125-135-155-165-175-185
WOD –> 5 rounds + 14 burpees (PR by 6 burpees…better than nothing!)
Group Warm Up
Clean & Jerk 95-135-155-165-175(Cleaned but Jerk Fail)-175(F)
So 175 Clean PR.
WOD: AMRAP 20 Min
25 Burpees
15 Front Squats @135
3 + 25 Burpees + 3 Front Squats
Great job 6:30 crew!!
Group Warm-Up (that was fun)
Clean+Jerk 1RM
95-115-125-130-135-140PR (both clean&jerk)
WOD: 20 mins
– 25 burpees
– 15 front squats (135#)
2 rounds + 18 burpees
Thanks you Kevin for helping me discover the angry, frustrated, profanity-uttering side of my personnality. I dont think I have ever felt the need to say the F word so loudly. 😛
All joking aside, thanks! Felt good! Great work everyone!
That proves it….you are officially a “bleeping” CrossFitter now! Appropriate workout for it.
Group WU
Clean & Jerk 1RM -> 40-45-50-55-60-65
WOD @ 55# – 3 rounds + 16 burpees
Nice job 4:15!!!
Group Warm Up
Push Jerk 1 rep max
35-55-60-65-75-85-90(f)
WOD: AMRAP’s in 20 minutes
25 burpees
15 front squats # 95
3 Rounds +9 Squats
This one was brutal. I don’t usually “grunt” but found it quite necessary this morning!
Oh! She grunts…
That’s my post…OOPS:)
HAHAHAH
Group warm up which was alot of fun and really worked!!
Strength Power Clean with a Jerk
35-45-55-65-75-85(F)
AMRAP in 20 mins
25 Burpees
15 Deadlifts 75#
4 Rounds with 16 Burpees.
Group Warm Up
Push Jerk – 1 rep max
45-50-55-65-70-75-80-85(failed on the front squat)
WOD: AMRAP in 20 minutes
25 burpees
15 front squats (65#)
= 2 rounds + 1 squat
Clean & Push Jerk?? Frig I’m frustrated that I can’t remember the names of them. I don’t know what the proper name for the lift was in the WOD. 🙁
Your effort on the front squats was amazing. Normal people would have taken off some weight off the bar. Not you 🙂 I think Kevin knows you too well hehe.
I think I meant to say that I failed on the clean, not the front squat…
Group warm up (today that felt like a workout!)
C&Js 15-35-45-55-65-70-75-80-85-90 (pr for cleans)
WOD AMRAP in 20 minutes of
25 burpees
15 front squats (65#) felt like crying on almost every rep of those…
3 rounds & 19 burpees – man that sucked the life out of me!
Great work on this really tough WOD everyone!!
I am so glad you and Sonya were there tonight.. I’d still be sitting on my squat-box swearing! Thank You sooo much…
Huge PRs today! Congrats to everyone!
Also, a blaster of a workout. Sometimes you gotta dig deep. I saw a lot of you looking at the bar, not wanting to pick it up. But when someone yelled GO, you did it!
I hit up the climbing gym tonight with Sonia and Ed. Made some pretty tough routes tonight. Very happy since it’s my first time out this season.
Group WU
Clean & jerks: 35-55-65-75(clean only)
WOD: AMRAP in 20 min of:
25 burpees
15 front squat (60#)
3 rounds & 5 burpees
Group WU
Strength: Clean & Jerk
35-55-65-75-80(PR)-85(F) PR’d by 20 lbs 🙂
WOD: Amrap in 20 minutes of
25 burpees
15 Front Squats 65 lbs
4 Rounds even.
Those were the loudest yells I’ve ever made during a WOD…sorry guys.
YAY Mel!! Nice score and nice PR on C&J!
Clean and Jerk max:
95-135-155-165(PR)-175(f)
WOD – AMRAP in 20 minutes of:
25 Burpees
15 Front Squats (135#)
4 rounds + 9 burpees
63 posts and not one joke or comment about the subject of Kevins post? Or did you spend the day deleting them all Kevin?
After that workout, we all lost our sense of humour 🙂
They all died shortly after the workout.