Andrew Clark on the rings at the gymnastics clinic.
Strength
Work up to a heavy 3-rep Bench Press.
Then do 3 reps @80% EMOTM for 8 minutes.
Metcon
For time:
300m Bear Crawl
Post results to Wodify.
Join Chris and Jeanette for a free Kettlebell Class on Sunday before Open Gym! The fun starts at 0900.
What else are you doing this weekend? Come to the Archery Outing, Anniversary WOD and Fundraiser at CrossFit King of Prussia, and/or Flu Shot Clinic on Saturday, and go visit our friends at CrossFit Main Line for their Grand Opening on Sunday!
FYI, Josh, Rob P, Frank, and I are going to CF Mainline on Sunday.
The program initially called for 200m bear crawl. Is it getting increased now?
Yes
DO NOT QUESTION ME CLARK!!
Open Gym with Andrew
3 Rounds
5 Squat Cleans (155)
30 Double Unders
3:56 rx (double unders blew!)
Wow 300m this should be interesting after Benching lol
Clark, of course a few days after making my “get a globo gym membership so you can shower when your water has issues” comment, I find myself going to the globo gym to shower just for that reason.
Our hot water heater broke yesterday, so this morning I was in the city before 7 AM so I could hit up the Drexel Rec Center for a workout and shower. Note to Rob – we have a shower curtain, but no shower…Da F?
Close Grip Bench Press – 155×3 EMOTM for 7 Minutes
5 Rounds for time-
10 Feet-Elevated Push-ups
10 Supine Rows (like a ring row, but with feet elevated and using a bar)
5:57 or something, it was basically a 6 minute AMRAP.
Finished off with some drop sets of rope tricep extensions and rope curls at the cable machine. Gettin’ hyoooooge! #BroSesh #CurlsForTheGirls #NeedGunsToWearGoofyReebokTshirts
I sorry Miss Kara, I will never question you ever ever again.
Havent benched since May where my 1 rep max was 205. Found my 3 rep heavy at 195 and think I could have gone up…improvements are being seen since being back!!
Strength: 3 rep heavy 195, 155x8x3
Metcon: 300m bear crawl, 8:31…..this was deceiving. Really brutal on the legs toward the end of it. Nice work to Kristen who KILLED this WOD.
WOD #2 – Sheldons WOD with Belza
3 rounds
5 Power Cleans (still cant do squat clean with back)
30 DU’s
8:29
Warm up dubs were good….then they went to shit during the WOD.
Andrew, you just accidentally (I think) dissed Kara again! That WOD was her creation. She’s probably going to beat you up now.
I WILL HULK SMASH YOU CLARK!!!
In other news, I went full gluten last night here in Boston in the form of several Shipyard Pumpkin Ales, served with a cinammon rim. I wasn’t brave enough to drop a shot of vanilla vodka in it like the other kids, but allegedly it tastes like pumpkin pie. Yummmmmz!
Oh lordy…….now I am going to get it. Kara I apologize again….and damn that does sound really good. I will have to give that a try.
Sheldon, sorry about the shower situation. I honestly have a new respect for modern plumbing after being without it for almost 4 days.
Strength: Bench press 3 rep heavy @ 105 lbs; then EMOTM 8×3 @ 85 lbs. Felt good; def could have gone heavier.
Metcon: 10:08. Ouch. Love ya to pieces Kara, but I was not a fan of this one. Props to Kristy who absolutely destroyed it this morning!
Diana, don’t get it twisted – I would never make up a WOD involving bear crawls. I “invented” the WOD they did for open gym involving squat cleans and dubs. Those are two movements I can get behind!
Ohhh – my mistake. Carry on, then.
Controversial article in the New York Times today entitled “Why Women Can’t do Pull-ups” (http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/)
The author clearly hasn’t spent any time at CFDV – our ladies absolutely crush it day-in and day-out, often putting the guys to shame, and I see numerous girls doing pull-ups every week.
The article also states that longer-limbed people will generally be worse at pull-ups, which I disagree with (as a long-limbed individual myself). I think that long-limbed people have an advantage with pulling exercises (ie. pull-ups, cleans, etc.) and are at a slight disadvantage with pressing exercises, and I wouldn’t be surprised if this were backed by physiological science.
Diana – Thanks for the ‘props’:)
Andrew – If I am the “Kristen” that you spoke of earlier…I thank you, too
I made that bear crawl my b!tch. haaaha.
Ryan that article seriously cracks me up and I am sure you appreciate the statement of “taller men with longer arms, are also more than likely not capable of doing pullups”. Shit if there is one thing I do know how to do and do well its a strict pull up.
This article irks me.
First of all, I’m no scientist, but how is 17 people a useful sample size to make such generalizations? Second of all, I’m a little skeptical about their exercise regimen. Three times a week for three months? As a gal still working on conquering the wily and elusive pull-up, I’ll tell you it can take a heck of a lot longer than that.
Im sorry Kristy……I was at least in the right ball park. Apparently I am just pissing off all the ladies today. Time to hide in my hole of shame.
Andrew – it happens to me all the time. No worries