Matt Kaminski
Strength
Squat 3/3/3+
@ 70%, 80%, and 90% of your W1RM.
Metcon
Annie
50-40-30-20-10 rep rounds of
Double Unders
Abmat Situps
Post your reps and weight for strength and time for metcon to comments. Compare to score on 9.16.2011.
CFDV members Vince and Meredith McCall will be moving to Guam soon. Wish them goodbye and good luck this Thursday, Nov. 10 at Barnaby’s in Havertown after the evening WODs!
SOS Habits Challenge Reminder: Score sheets are due by 8PM TODAY!
Max Height Box Jump (part of Larry’s warm-up) – 49.5″
Squats – 315×4 (High Bar)
No time for met-con this morning…going to be a busy evening session.
Didn’t do strength but worked on mobility instead and rested my hip flexor.
Modified Annie with back extensions instead of situps.
8:32
The box jump battle this morning was awesome. I think we had a few PRs in there. Box jumping is 90% mental and 50% hip and hamstring flexibility. You do the math.
I think this looks SO AWESOME: http://crossfitcc.com/2011/10/28/battle-of-the-bands-cfccs-first-ever-in-house-competition/ . It’s a beginner’s level competition at the Crossfit in Center City. $10, 30 spaces for non-Center City members I would sign up if I didn’t have to work that day
Box jump this morning was a lot of fun. First time ever trying to get that high and it was intimidating, but thank you Joy for the encouragement. Definitely mental.
Squats – 150# x 10
Metcon – 9:18 (modified to singles at double the reps)
Crossfit Center City competition looks awesome. I highly recommend people give the competition circuit a shot, and that event looks like a great way to get introduced to competitions.
I ended up doing 3 sets of 5 at a reasonable weight (235), so I wouldn’t blow up my legs in prep for Saturday.
‘Annie’ was scaled to 40-30-20-10 for the same reason – 5:35.
I did all this while listening to my ‘Squishy’ playlist on Spotify, which is made up of ballad-y/twangy stuff that has no business being played in a gym. For some odd reason, I totally get off on working out to slow jams. If I never hear another RATM song again, that will be ok by me.
Henry Rollins ONLY lifts to ballads.
Rob, I was listening to Pandora earlier and Gangsta’s Paradise came on and the first thing I thought was “this needs to be played at the box more often”. I think we should have ever-growing, themed playlists for each day of the week…
Metal Monday
Techno Tuesdays
Western Wednesdays (Country)
Thumpin’ Thursdays (Hip-Hop/Rap)
Disco Fridays (Because that’s a standing Tommy tradition)
‘Squishy’ Saturdays
Got my first kipping pull-up today!! Also, attacked those double unders pretty well too. Today was a good day
Squat: 120 x 5
Metcon: 12:32
OMG!! Sheldon, I LOVE that idea!!!! Maybe we could have a battle of the playlists each week and vote on who’s is the best???
Strength: 125×3
Metcon: 14:13 Rx
Yay Kristyn!! And, Sheldon, I agree with Posey….great idea!
Sheldon, I was right there with you until you said country wednesdays. I’ll bring my ipod on wednesdays!
180×3
Annie as Rx – 17:33. Wow, I’ve lost soooooooo much…
Metcon: 7:11 RX (4 Minute PR). Beyond stoked!
Had I not flubbed so many double unders on the round of 40, I’m convince I could have done sub-7.
If Blaise was running the playlist, it would probably go something like this:
Monday: Girl Talk
Tuesday: Girl Tlak
Wed.: Girl Talk
Thursday: Girl Talk
Friday: Girl Talk
Good seeing Andy tonight, too, His dry wit and sarcasm have been noticeably absent from the box.
Kristyn = BAMF
Shel, I love your suggestion. In fact, I will say that if anyone wants to create playlists and bring them in on their iPods, just ask a trainer and we’ll put it on for you. I love hearing new music and as I mentioned above, I’m pretty sick of the standard gym fare.
530am metcon: 9:49 (32 sec PR)
530pm metcon: 7:40 (subbed air squats for sit-ups)
245×3, 7:51 – over 4 minute PR. Josh challenged me to do 100 double unders after every workout and it has definitely helped. Thanks Josh! Now I want to make them look pretty like BC.
Sounds like it was a night full of PRs, congrats to all!
I was planning on coming but someone got hit by a train in Overbrook and turned my 40 minute commute into 2+ hours! I was not happy. Probably for the better though, I am still feeling the 75 GHD sit-ups from Sunday.
Brian S – I was just trying to suit everybody’s tastes! I could do without country night as well. Although, Garth Brooks – Thunder Rolls, is one of my all-time favorite songs.
Yeah if we have a country wednesday I’ll firebomb the stereo.
I’m planning on making plenty of playlists for the box (NOT GIRL TALK, coyle) as soon as I wrap up some stuff on my personal to-do lists.
Revision: the competition I posted above looks pretty cool, but actually everyone should go to the 2nd Annual Redemption Fundraiser that same day!
Also, I will totally make a playlist. Up the punx.
Hey now, come on…there’s some great country stuff out there – Toby Keith comes to mind….
Press: 100×7
Squat: 225×8
Metcon: 8 rounds of: 40m prowler push with 140 lbs, plus two sandbags (weight unknown), followed by 80m sandbag carry. 7:07
You have gorgeous double unders, Jim.
9:17 RX
[...] Post your reps and weight for strength and time for metcon to comments. Compare to score on 11.8.11. [...]