Monday Madness ! 2/11/13
Barbell Training
Beginner:
3×5 back squat AHAP; Rest 3:00 between sets.
Advanced:
3×5 back squat @ 87.5% of 3RM back squat; Rest 3:00 between sets.
Conditioning
A. 2011 CrossFit Games Open WOD 11.5
AMRAP 20:00
5 power cleans 145/100
10 toes-to-bar
15 wall ball
Mobility
Pre WOD Supersquat hip sequence CLICK HERE
Post Wod Band Hip Mobility
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
Nice pic Chas. You make it look effortless. You’re amazing
3×5 @87.5% @#150
Wod:
#75 cleans
T2b
#12 wall ball
1st 4 rounds were t2b then switched to k2e. Worked on my kipping t2b but couldn’t quite get there. Soon hopefully.
Rds: 9+2 (272 reps)
DAMN LINDSEY! Beast Mode. 9 rounds is MONEY! Great Job!
Aaron, thanks homie!!
I stopped doing toes to bars tho because they were killing me! I resorted to knees to elbows so I didn’t have to hang on that damn bar for so long… and after this, I was much faster from this point on… haha.
Wod: 7+ 23 reps
65# t2b 12# wb
235 reps RX was shootin for 8 , 5 reps shy..
Goal was unbroken and i did so through 5
No wod for me since I’m still feeling pretty yucky. Being sick sucks. I do do the strength though…
3×5 @87.5% = #155
Great job nooners!
6rds + 19 reps
#65 cleans
#12 wall balls
Toes to bars
Toes to bars get me everytime but I stuck with them, felt better about them today!
B/S 3×5 @ 195#
Wod:
6rds +15 @ 110#
Thanks Again Val!
Back Squat 3×5
140#
WOD: 8 + 2 power cleans (242 reps)
100#
Toes to bar
12# wall ball
3×5 110#
6 rounds + 5
55# and Knee ups
Back Squat 3×5 @ 215#
234 reps RX.. 6 reps short of 8 rds
Barbell: 3×5 @ 150#
WOD:
6 rounds + 5 pwr cleans …. RX!!! YAY!!
“If you’re gonna do 95, you might as well do RX.”
-Famous words from Eric and Jay
Thanks guys for pushing me! This is the proudest day of my life! haha!
Uh yeah, Duh! So proud of you and happy for you!
Thanks Danielle!!
Holy heck April!!! Awesome job!
3×5 130#
WOD
7 + 3 WB
#65 k2e #12
Strength 3×5 @#215 backsquats
WOD
#105, #20wall balls
Toes to bar
6 + 15
That literally kicked my a$$. Note to self drink more water during the day.
Strength:
3 x 5 #295
Conditioning:
8 rds + 5 t2b
20 min in heaven…
Good job everyone!
3×5 195.
As always Eric, thanks for helping wid technique.
WOD
7+9wb
#95 k2e #20
Cool picture!!
No Back Squats class too big ;(
WOD AMRAP 20
Power cleans#75
Wall balls#15
Toes to bar (only first 3 rounds) knees to chest the rest
9rounds+2 t2ch
Barbell
3×5 205#
WOD
5 rounds + 6 wall balls
95# clean
Ab max mod
20# ball
Thanks Lindsey and Angela… But Lindsey, sooo not amazing though.
Strength
155#
I swear I sounded like I was in labor with a baby hippo.
Wod
RX courtesy of April Firestone.
T2Bs are def a weakness.
6+3 pcs
Thanks Coach Eric for feeding me the right words to get my head in the game during the wod.
And sorry for my outburst during the t2bs in the wod.
3×5 #90
Wod
PC #35
Subbed 10 abmat sit-ups
15 wb #8
5 rounds
Strength: #325 (3×5)
Wod: 10+9T2B- 314 reps.
Def not what i wanted but for how much my back hurt ill take it. Prob shouldnt have done high rep deadlifts yesterday. Hamstrings n Back were UBER TIGHT! I believe i should have been able to get 1-2 more rounds. Great job 6pm class. Thanks for comin out tonight Jay Mendoza! Always a good time.
*WOD
PC’s @125lbs
T2B
20lb ball
**6rds**
Bk sq 140
Wod 55/12 ball
8 rounds plus 6 balls
Toes still not even in the same zip code as the bar…
9+1 power clean.
That WOD was killer…. Dark zone training at its finest lol great job to everyone who did this WOD today! Shout out to April for doin it RX!!
Thanks Al! you were the first person I wanted to tell! I knew you’d be proud
Oh and 175 3×5
Still feel like I’m Startig over on technique, but I’m getting there!!
3×5 squats @ 185
Wod:
8 rounds + 7 wall balls. (262 reps) RX
couldn’t hang onto the bar for the life of me! good job ya’ll
No Squats
WOD:
PC’s @110#
Knees up instead of T2B
20# wallballs
7rds + 2 pc (212 reps)
Backsquat 145#
WOD- 9 rounds
Clean 55#
Modified toes-to-bar
15# wall ball