Jerk 3x5

WOD

Dynamic shoulder mobility before the WOD

Jerk 3x5

Rest

Row 500 meters rest 1:1 row 500 meters

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Welcome Andy! We have all felt that way before....

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Comments

Michele commented on 07-Dec-2011 06:41 AM

New Nutrition Blog post today!

Michele commented on 07-Dec-2011 06:21 PM

Today:Jerks 65-65-70-70-75 500m rows - 2:08/2:15

Candace commented on 07-Dec-2011 07:49 PM

Jerks: 95-100-105-110-115. Rows- 2:02/1:56. Welcome andy!

Coach D commented on 07-Dec-2011 08:15 PM

Nice jerks in the box tonight!LOL. Back squats 5x5 ripptoe style, 4 rds 4 reps clean and jerk 1.5pd on each arm performed simultaneously, 40m carry 106#(2-1.5pd KB) 8:16. Great shoulder, trap and grip WOD! Can't wait for the Christmas parteeeey! Come on
and share some spirit.

Corey commented on 07-Dec-2011 08:53 PM

Jerks - 135-145-155-165-175 Rows - 1:28.8 (0.1 sec from my PR - DOH!) and 1:47.1. Quads were toast. Took awhile to recover. John, I haven't met you yet, but great 1:25 row today! That's good stuff.

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Shoulder Press

6 Days until the RANCH WOD! Don't forget to sign-up.We will be CLOSED SATURDAY at the box due to the RANCH WOD!

WOD 

Dynamic mobility before the WOD

Shoulder press-push press 5x5

Rest

Three rounds for time of:

400 meter run

KTE 15 reps

HSPU 5 reps

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Thanks to Jason and Troy for helping with the Ranch work to get it ready for the RANCH WOD!

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Comments

Corey commented on 14-Nov-2011 07:25 PM

SP - 95-105-115-125-135(4) PP - 135-145-155(4)-155-165(4) Wod - 12:14. Games standard HSPU's. The run and KTEs were good but HSPU's after 1st round were tough. Shoulders were toast after all the presses. Leg felt good on the run for first time in weeks.

Reed commented on 14-Nov-2011 09:21 PM

SP/PP 85,95,105,115,125/125,135,145,155,165(3) By the end of this my shoulders were fried! Metcon in 10:34. I tried the games style HSPU but i couldn't even move myself. I did them on an abmat instead. I've been doing research and getting ideas (thank
you Pete, Corey and Darin for letting me pick your brains on the subject) on my diet. I think I have settled on a Paleo/Zone hybrid. I have been playing with it for a week or two but I started officially today. I'll keep posting on it until everyone gets tired
of reading about it. Thanks for the push me tonight Troy!

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Press Progression

WOD

Dynamic mobility before the WOD (shoulder mobility)

Shoulder press-Push press-Push jerk 3x5 (complete 5 sets of 3 at shoulder press, then progress to the remaining two lifts)

Rest

AMRAP in 8 min of;

TTB 16 reps

Heavy KB swings 8 reps

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Remember to help new members with learning how to use the blog, our box facilities and to plug into our community!

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Comments

Terra commented on 17-Oct-2011 10:23 AM

45 overhead lifts at 5am...I am beat! SP: 45,50,55,60,65(2,1F)/PP: 65,70,75,80,85 SJ:65,65,70,75,80 Argh ;) I didn't have time to do the Metcon, so I did it at home. I did 25#kb (I know it's not heavy but alot of my stuff is packed right now) and situps;
9 rounds, but kb's.

Peter commented on 17-Oct-2011 11:23 AM

Strength: BS-310(4)(3) 300(5) / BP-235 / DL-310. I did morning math this morning and started with 310 on BS...it felt heavy when I realized I was 10 over what I wanted! Thanks Coach Miles for the spot. 310 is 10#s more than I've ever done on BS. Getting
stronger!

Tina Neuwirth commented on 17-Oct-2011 02:49 PM

Running a little short on time today and have been doing 2 movements instead of 3 lately anyway...seems to be working better for me. BS 185 again for depth, better, especially on the last set (all high bar). SP, 68#, failed on the 5th rep of each set,
so I did 4-4-4, instead of 5-5-5. Felt really heavy today! Still went up a lb. Getting stronger little by little!

Corey commented on 17-Oct-2011 07:40 PM

Strength - BS 275#, SP 130#. Heavy KB swings - 3 sets of 15 with 3 pood.

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Press Progression - Core mobility

WOD

Dynamic group mobility before the WOD

Press Progression - Shoulder Press, Push-Press, Push Jerk 1-1-1-1-1-1 (perform each movement for 6 reps increasing to max capacity, then progress to the next movement and repeat progression)

Rest

GHD Lumbar Ext 3x5

GHD Hip Ext 3x10

Core mobility work - foam rolling of lumbar spine, hips and quads, cat camel stretching, open book, prone extension with overpressure, etc...

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Coach Dozer demos the rope climb!

Way to kill Nancy yesterday! Best time in the box was by Corey with a 13:33 PR! A year ago Corey did Nancy and was 2.5 min slower and performed the overhead squat scaled. He has continued to work on shoulder mobility and form. For some of you, mobility is the missing link. I know, it's boring and slow in its results, but it may be the key to improving your CrossFit game. So, keep up the good work and focus on one area of mobility to improve and don't give up until you reach your goal!

Muay Thai tomorrow and the box will be full! The class is to capacity. Can't wait to get some kicks!

Remember to be drinking lots of water before and after training. An average size male/female should be drinking 8-10 10oz. glasses/day.

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Comments

Tina Neuwirth commented on 28-Jan-2011 08:55 AM

I expect some posts today from the AM crew after all those PRs! I did the first part of the WOD (obviously cannot do the GHDs!). SP 45-65-70-75-80(f)-80(f). PP 65-75-85-95-105-110(f). PJ 65-85-95-105-115(f)-115(f). My OHS is the limiting factor on the PJ. My PR (to depth) is 110, I think, so I don't have the confidence to drop low enough to get under the bar on the PJ even though my PR on split jerk is 135. So, that is what I was telling you guys this AM, slight discrepancy between those two lifts, but good to work on both!

Erin commented on 28-Jan-2011 10:11 AM

SP 45-55-65-75-75(f)-70 PP 55-65-75-85-95(PR)-105(f) PJ 55-55-65-65-75-75-90 Didn't really get deep enough on the last extra rep. But I had never done PJ before. Only split. Tons of fun. I love all the over head stuff. Happy Friday!

Charlie commented on 28-Jan-2011 10:18 AM

sp: 95,115,125,135(f),125(a)
pp: 115,135,145,155(f),155(f)
pj: 115,135,145,155,165,175,185(f)

interesting to see how i was under pr on sp & pp, but pj was pr by 20#. form must be improving.

Reed commented on 28-Jan-2011 08:29 PM

SP/PP/PJ
95-105-115-125-135(F)-115
125-135-145-155-165-175(F)
135-145-155-165-175-185(F)
Shoulder press gets tuff fast! For sure one of my weakest muscle groups so lots of work to be done. Fun group tonight, it seems like the CFFTW community is really starting to gel. Is it just me or do you guys feel the same? A lot of you guys have been together for awhile so maybe it is just me....Oh well, Im having fun!

Shannon commented on 28-Jan-2011 08:34 PM

SP/ 45-55-65-70-70-70
PP/65-70-75-80-85-95-100 (yes, I did an extra rep but I wanted to see if I could hit 100)
PJ/ 65-70-75-85-95-100
I felt pretty good about this workout considering it was my first time to do these movements. I am having a ton of fun trying new stuff and pushing myself in new ways. Way to kill the split jerks Loran and Kelly! Tomorrow is cheat day where Reed and I see who can eat the most sugar without passing out or crying. Wish us luck!

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Press

WOD

Dynamic mobility before the WOD

Push Press 5x5, AMRAP @ 80% of last sets load

Rest

21-15-9

KTE

Power cleans 135/95

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Corey commented on 22-Dec-2010 06:52 PM

Push press 5x5 - 135-145-155-165-175(1). Then 135# to failure - 16 reps. Metcon - 5:25

Candace commented on 22-Dec-2010 07:05 PM

Push Press 5x5- 85-95-105(3)-110(2 PR!) Amrap @ 90# -6reps. Arms were toast. But loved the metcon! Metcon: 6:40 @ 85#. I hope everyone has a wonderful Christmas!!!

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Push Press

WOD

Dynamic Mobility before the WOD

Push Press 3-3-3-3-3

Rest

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Day 7 Pull-Up Challenge - every minute on the minute perform pull-ups and double them starting with one pull-up, 1, 2, 4, 8, 16, etc....

Commitment to the Cause...

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Corey commented on 15-Nov-2010 07:40 AM

What an incredible picture! Really captures the moment. That is dedication Robbie! Push Press - 135-145-155-165-175 and one rep at 185 for extra credit. Pullups - got to 27 reps in the 5th minute. Nice big class this morning. Good to work out with you Pete.

Corey commented on 15-Nov-2010 07:54 AM

Also did the 3x10 ring rows and ring pushups to catch up on the pullup challenge.

Clint commented on 15-Nov-2010 08:03 AM

Robbie you rock man! You stayed tough to the end! Loved running with the Mud Studs & Super Chic! PP 95/105/125/135/155(1). Pull-ups 20 in the 5th min. Keith, Don thanks for the push this Am.

Robbie Courtney commented on 15-Nov-2010 09:01 AM

Just leaving (heaving) a "Personal" autograph for the Mud Run folks. LOL

Terra commented on 15-Nov-2010 09:28 AM

Yuck...if the goal is get people to join the box, this won't help, ha!
PP 60,70,80,85,80,95(1) Erin did 95, so I had to try it. This was a PR for me :) Pullups, made 5 min & 17 pullups. Although if Pete were watching he might disqualify the last 5 or so. Darin is spoiling us with the heater on this year, I might need a new winter wardrobe or leave a few layers at home :) Great to see Corey this am, always knocks Pete down a few notches.

Peter commented on 15-Nov-2010 10:34 AM

PP: 135-145-155-165(2)-175(F) I was spent after 165. Pullups: 5 min 31 reps. I took it easy on the PP because I wanted to make Corey feel welcome this morning ;) Just Kidding. Way to hit the nail in the coffin by throwing up 185. I also did the ring row and ring push up 3x10 for the PU challenge. Terra, way to go on pullups...even if you used a black band on each foot.

Corey commented on 15-Nov-2010 10:34 AM

Should have said 27 in the 6th minute. Hate to say it Terra, but on many things I'm trying to keep up. Case in point, pullups this morning. He is the reigning Box Games champ. So, I'm real careful with my smack talk. (I crushed him on the push press this morning :). )

Tina Neuwirth commented on 15-Nov-2010 02:09 PM

Great smack talkin' morning crew! Wish I could have been there to see the Box King and Burpee King go head to head! Today I did and 800 m repeat w/ 1:1 rest between. The first was 3:52 and the second 3:58...not to bad for a big preggo! Then I did the 30 pull ups for time from Friday...that ate my lunch. I did them without assist but they were SLOOOW going: 2:43. I'm up about 23.5# now, so that felt HEAVY! I'll catch up on this AM's pull up challenge WOD tomorrow AM.

Don commented on 15-Nov-2010 02:22 PM

Great group this morning. PP: 95-105-125-135-145(2). 145 was a new PR for me. Pullups: 5 minutes 9 reps...didn't have much left after barely finishing the 16 in the fifth minute. Thanks Clint for pushing me to go heavier on the PP.

Reed commented on 15-Nov-2010 08:01 PM

PP: 135,145,155,165,175 6 min plus 25 pull ups. 175 was a PR for me on push press. Charlie and Robbie pushed me so thank you for that. Great group tonight!

Peter commented on 15-Nov-2010 08:14 PM

I just realized I incorrectly posted my pull ups. 6 min and 31. 5 min would have been the 16 rep count.

Troy commented on 15-Nov-2010 10:53 PM

Push Press: 95-105-115-125-140(2 PR). 5 minutes + 25 reps.

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Overhead Progression

Shoulder Press, Push Press, Push Jerk 3-3-3

Rest

Karen - 150 wall ball for time

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I had someone ask me the other day why I continue to crossFit? Yesterday, was another great example of my reason, you! It is our community of friends and athletes that keeps me coming back for more. Sure, I love the adrenalin rush during and after a great WOD, the sense of accomplishment and the harvest of training with a purpose. But, people can do that anywhere. What makes our box special is the people. Thanks again to all of the runners yesterday and those who came out to support. Congrats to Charlie and Corey for killer times! To the Super Chicky boys for a great effort and team work, and to Matt and Peter for a solid T2 showing! Keep up the good work and get signed up for the RANCH WOD, you won't want to miss it!

Coach D

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Comments

Clint commented on 08-Nov-2010 07:23 AM

Press: 75-115-120/pprs:95-120-135/splt jerk:115-120-125. Karen as rx'd 8:45. Karen worked out all the ache's this AM. Great group this morning, everyone worked hard.

Terra commented on 08-Nov-2010 08:32 AM

Press 55-65-70/PP 70-80-90(1,2F,2 after D showed me how to do it) SJ 75-85-90 Karen: 6:59 10# - would love to do this one again when fully awake :) Way to go Mudrunners that worked hard yesterday and still got up to tackle Karen this am!!!

Peter commented on 08-Nov-2010 10:41 AM

I started off today with my legs feeling a little wobbly and my heals were nice and raw.

SP: 115-125-135 PP: 135-155-165(2)F PJ: 145-155-165 (2)F. Karen: 6:16 Rx'd. I thought for sure Terra was gonna take this one. Especially since she slept in for the MudRun. I think they are still calling her name to come to the starting line.

Terra commented on 08-Nov-2010 10:57 AM

With all the whining I heard about "jogging" six measly miles and a few obstacles, I didn't want to have to show you up...seriously, I will admit, I am a WHIMP when it comes to being cold!!! I am overly impressed with ya'll getting in that water!

Tina Neuwirth commented on 08-Nov-2010 12:54 PM

Way to go guys who got up this AM after the mud run! I did the 3x5 negatives for the pull up challenge (Rx'd, but tough considering the 21.4#). I think pull ups are going to feel like a breeze after the baby comes! Then I ran 1 mile: 9:03 which is pretty good for me lately with this weight! All in all, pretty happy with today. Congrats again to all you mud runners!

Elisabeth commented on 08-Nov-2010 08:06 PM

sp-45-55-65, pp 65-75-85, PJ-85-90-95F-90;
Didn't do Karen. Did 4 sets of Kipping pullups: 26 total. Great job on Karen. She is one tough mamajamba! Glad I didn't have to deal w here tonite.

Candace commented on 08-Nov-2010 08:38 PM

SP-65-70-75(1F)/PP-85-95(1F)-90/PJ-85-90-90. KAREN rxd-11:33. My legs got REAL tight halfway. Thanks for the push Darin! I'm glad I did it as prescribed. Def foam rolled! See ya Wednesday.

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Push Press 5x5

WOD

Dynamic shoulder mobility before the WOD, foam roll lats and pecs

Push Press 5x5

Rest

100 Double Unders for time

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Wow, I throw that med ball way up there! Cesa

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Michele commented on 28-Oct-2010 01:44 PM

Push Press - 45,55,65,65,70 Skipped the double unders due to slow recovery from "Annie" on Monday. Calves feel like rocks! Maybe I'll be able to walk normally tomorrow!

Corey commented on 28-Oct-2010 05:56 PM

Push press - 5x5 - 115-135-145-155-165(4). Skipped DUs to save my knees for today's endurance wod.

Craig commented on 28-Oct-2010 09:03 PM

Push Press - (95 warm up) - 115 - 125 - 135 - 145 - 145 (4)

3:06 on the double unders.

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Overhead Press-Push Press

Overhead Press 3x5

Push Press 3x5

Rest

AMRAP in 8 minutes of:

Wall Ball 15 reps

Overhead Walking Lunges 1.5/1pd KB 10 reps total

Burpees 5 reps

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Fall is here! But where are you? Don't miss the opportunity to train in some of this great weather that we are having right now. We've got some new toys in the box and they are dieing to be used. Start the fall-winter out right by re-focusing on your fitness goals. We are starting another strength cycle this week, so don't miss it.

The time for change is today. There is no better time than that of today...

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Corey commented on 11-Oct-2010 07:42 AM

HUGE class this morning! It was cool to have that many people. SP - 95-105-115-125-135(1). PP - 125-135-145-155-175(2). AMRAP - 5 rounds plus WB and lunges. It was great to go up against some stiff competition. I think the new saying is "Pete will always do one more". Or maybe I was just slightly more fatigued from throwing up so much more weight on the PP :)

Tina Neuwirth commented on 11-Oct-2010 04:58 PM

I love the trash talkin' Corey...Pete needs it! I hope the Friday class is a big one too. Last week was great having everyone there! Today I did the first part of the WOD...no time for the MetCon, but I can't say I was rushing to get to it today! SP: 45-55-65-70-75 (x2 and 1 with assist), PP: 65-70-75-80-85. Same numbers as last time with the SP, 10# down on my PP. I felt like I could do more, but everything is starting to pull in my abs, so I am finally having to slow down some things a little bit. I hope not to lose too much capacity in the next 18 weeks!

Coach D commented on 11-Oct-2010 05:24 PM

WOD-CFE SWIM intervals, 1500m total, 600m, 10 breath rest, 300m 8 breath rest, 4x100m 6 breath rest between, 4x50m 4 breath rest between.
CFFTW WOD-OP-115-125-135-135-145/PP-135,150,165,170,190

Michele commented on 11-Oct-2010 05:50 PM

Did Friday's WOD - 4 rounds for time of 400m row, 8 reps BS@70% of 1 rep max, 15 pushups. Time-15:53. Did all full pushups, 1st round with 70%(80#)and remaining with 75#. As close to Rx'd as I could get!

Peter commented on 11-Oct-2010 05:54 PM

OH: 95-105-115-125-135 | PP: 125-135-145-155-155(1) F | AMRAP 5 rounds + 1 burpee. Four more and I would of had 6 rounds. Corey, way to get after it. By the way, I think you did 2 Thrusters with 175.

Coach D commented on 11-Oct-2010 07:27 PM

CFFTW Metcon WOD-4 rds+4 lunges,Rx. Way to kill it guys. I was behind you today. Must be the old age, hehe! Or the stuff above, hehe!

Candace commented on 11-Oct-2010 07:48 PM

OHP-55-60-65-70-75(1,2f)-70-(2,1f). PP-75-80-85-95-105(2,1f)PR! Metcon: 3 rounds + some WB. Used 14#ball,1 pood, then 3/4 pood. Fun workout. But my legs were shot. Darin, you're only as old as you feel!

Reed commented on 11-Oct-2010 10:32 PM

OVHD Press: 85-95-105-115-125 Push Press: 125-135-145-155-165(2) AMRAP: 4 rds 5 lunges Rx'd. Kinda odd that the burpees were the easy part of that wod which is not usually the case. Great group tonight!

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Push Press-Split Jerk

WOD

Dynamic Mobility for the hips, shoulders prior to the WOD. Push Press and Split Jerk skill review.

Push Press, Split Jerk 3x5

Rest

GHD Sit-ups, GHD Hip Ext 3x10

Static and Relaxed stretching after WOD

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Don pulling Power Cleans!

Evidenced Based Results!

How would you like to improve your health by lowering your cholesterol, losing body fat, increasing muscle mass and on top of that raise your hormonal production? Well, Don Davidson has done just that. Don started crossfitting with us just over 3 months ago. Prior to starting crossfit he had a physician visit and had blood work performed. Recently, Don had another checkup and had more blood studies done. 

Well how about this for results! His HDL cholesterol went down by over 15% and his testosterone blood levels went up by 33%! This is just further confirmation and objective evidence that what we know occurs in the laboratory works in real life. High intensity exercise produces great results. Congrats Don on your hard work and results!

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Don commented on 02-Sep-2010 01:36 PM

Thanks Coach D. I wanted to point out that my HDL (good cholesterol) went "up" by 15% which is a good thing. It is very tough to move upward and usually only possible through exercise. My LDL stayed low. CrossFit and our box have rewarded me. I feel better than I have in a long time..except for the sore muscles ;)

Coach D commented on 02-Sep-2010 04:21 PM

Oops! Sorry posted early this am and my brain was a little foggy. Higher HDL is better, duh. D

Michele commented on 02-Sep-2010 05:48 PM

Push Press - 45,50,55,65,75 Split Jerk - 55,65,75,85,85 Low back still a little sore from Tuesday's WOD :p

Troy commented on 02-Sep-2010 08:07 PM

Push Press: 85-100-115-115-115. Split Jerks: 95-105-110-115-125. Didn't work for PR's today, just improving my technique and form. Thanks coach Matt for all the great tips today! Don, thats incredible...keep up the good work and kudos to the "Fearsome Foursome"!

Nursing Assistant Job commented on 03-Sep-2010 01:19 AM

i love to exercise. in fact it good for everyone.

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