Strength
Weighted Pullups 5×5
First sub is strict pullups. If you can’t do strict or weighted pullups, do 25 total reps at a VERY hard rubberband setting. If you fail before 5 reps, do negatives until you reach your rep goal for that set (ex. I did 3 reps in the blue band and then 2 negative for a total of 5 reps). Clean reps, with head neutral and chin pulled well north of the bar.
Metcon
10,9,8…1 Overhead Squats (95/65)
1,2,3…10 Burpees
Hard rolls should jump over the bar on each burpee. Scale as needed (start by lowering the rounds and/or lower the weight).
Post max 5-rep pullup and score/weight for metcon to comments.
Left: George Heckert, wearing a cool t-shirt (from the vault!).
The gym will be closed for the 0930 class. See you at 1700!
Is this Paleo? http://www.baconsoda.com
I am loving the leader white board in the back….This has to be Medina!!! AHHH..The Karate studio with the dumpster…
I did this metcon tonight with 53lbs bar and jumps over the bar on the burpees: 11:05.
That’s a sexy looking man. Word is he’s on his way back to looking like that again.
According to KYW radio, factoring in the ice and moisture content of yesterday’s storm, shoveling a 10 ft x 10 ft area equates to 786 lbs! A great test of Crossfit’s functional training concepts…enjoy your workout!!
I am signed up for 7pm but will not be making it…. since the hubby went to work and I was left to shovel not only my driveway, parking spot and neighbors (who is a priest, so I am getting my afterlife brownie points), I had an awesome WOD today….2 hours of constant leg/arm/ab work as well as stamina…thanks to CF, I was able to get it all done…counting 3,2,1, go, in between short breaks to catch my breath.
NOW for my 6oz of wine…..
Time: 13:09
53LB OHS….
Great to be back…I love our CF gym…
Got up to 60 lbs on the pull-ups.
11:18 I think on the quad smoker.
No power at home, going to Chicago UNO for some shrimp and steak.
Stuck with 30 lbs across all five sets for the pull ups. Only got the full five reps on the first two sets though. Still an improvement over last time.
Metcon: 11:37 w/ 75lbs. My legs are toast. Thanks, Meg.
Rich, if bacon soda is anything like bacon beer, it doesn’t taste nearly as awesome as it sounds.
Strength: 3 strict pullups and 2 negatives with blue band double-wrapped (yay blue; bye bye green!).
Metcon: 11:56 with 35lbs. OHS need a lot of work! Stacey and Kerry killed it tonight. Great job everyone.
Sorry, that was Kara above.
I need my own computer.
Strength
5@25lbs, 5@30lbs, 5@35lbs, 5@40lbs, 3@35#
Metcon-16 mins Rx–My quads are still smoked 12 hours later. I wish I was 25 again!
14:27… with 60lbs OHS and jumps.