October 20, 2011
7 Sets of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 Rounds with rest between rounds as needed.
————————
6 Comments
Archive for 'Strength Training'
October 11, 2011
A. DL 3-3-3-3
B. SP 5-5-5-5
C. Row 250m x 4; r/r – 30s
D. 100 Hollow Rocks
6 Comments
filed under: Strength Training, WOD
-
-
-
-
DL: 85-95-105-115
SP: 55-60-65(x4)-65 (x4) (My one rep max was 65#, now it is my 4 rep max!)
Row: :57 – 1:00 – 1:02 – 1:04Way to go on all of the PRs today!!
-
Proud of all the PRs! I know of at least 5 today. And don’t forget to thank yourselves….YOU are the one making the commitment to work harder than most, pushing yourself to the brink, and expending the blood, sweat, tears. You guys/gals deserve it (especially my 5pm’ers…..remember those 110 degree days). Keep up the hard work and consistency and you will amaze yourself!!
-
-
Hey afternooners! Way to go!!!
I hit a pr on dead lift as well 165. I aspire to get to 195 one day. Clarissa that’s Awesome!
On sp I got to 75.
Rowing was 58/59/60/61
At least it was consistent right
October 3, 2011
Power Clean 2-2-2-2-2
+
Back Squat 1×20 – Compare to 8.29.11
AirDyne 20 calories
Run 800m
4 Comments
-
Love all of these pictures! Rachael did a great job!! And as much as I hate missing the Air Dyne today, I will be at Airrosti. See you all tomorrow!
-
From memory!! sorry guys keep forgetting
115-135-165-185 (1) – 165
time: 6:25 -
-
155, 165, 175, 185(1), 185
Probably should’ve done more weight on the squats. Only 145. Cass did 165!
September 23, 2011
A1. Deadlift 4×5
A2. 15 yard Resisted Run
+
3 Rounds for Time of
15 Pull Ups
20 Hand Release Push Ups
200m Run
3 Comments
filed under: Strength Training, WOD
-
Trying to get in the habit of posting times, etc. for Matt here on the blog…please post yours as well:
8:28
See ya’ll soon -
-
@David – Will do.. i’ll get into the habit!
@Michelle – Robins sister Rachael i believe took this one, Shes a pretty dope photographer
September 13, 2011
A1. Front Squats 5×3; r/r 10s
A2. AMRAP Dead Hang Pullups Odd Sets; r/r 3min
3 MB Granny Toss Max Dist Even Set; r/r 3min
+
4 sets of
250m Row
15 KB swings
r/r – 3 min
3 Comments
-
Man i dig this video! It really hammers it home about how EVERYTHING is earned.. while he can transition faster the fact that there is still a pretty big curve even for a professional athlete. Nice vid post Matt
-
Hope everyone is having a good day and relatively hip flexor stiff-free. I was talking to coach matt the other day and he said he would like for us to start recording our times/reps/etc. on the blog for both his and our information. This will help him track how we are doing as well as help him help us in our weak spots and programming. It also lets us know how much we are improving over time, and, it might also engender some healthy competition…although I know none of us are competative at all…thats why we do something as weak as CrossFit…(there may be some sarcasm in that statement…) So, I’ll show you mine if you show me yours!
115/13-135/3-155/10-175/3-185/8
1:40, 1:53, 2:01, 1:49Another thought…Matt is looking into some different tracking software options. I cannot express how helpful this type of software is to your training. I worked out at a previous XFit gym that used this type of software, and it was really helpful to me to track where I was 2 months ago on the same workout. I actually found myself checking it through out the day for my friends updates on their workouts as well. It is truly inspiring to see not only yourself improve, but also see your teammates improve as well. Healthy banter back and forth and supporting each other in our weak spots…this is the great thing about CrossFit “culture”. Anyway, thats my two cents…see you all soon.
-
@ David – Right on man! I need to start keeping track myself.. Workouts and Nutrition! Great workout.. Good Job Everyone!
Here’s my Details:
115/9, 135/7, 155/7, 175/6, 185/5 (Ring rows instead of Pull-ups)
1:36, 1:41, 1:43, 1:49 (50lb KB)
September 9, 2011
A1. Behind the Neck Jerk 3-3-3; r/r – 2 min
A2. Jerk 3-3-3; r/r – 3 min
+
In 8 Minutes
Row 1000m
AMRAP Double Unders
0 Comments
65-95-115-135×5-135×3…the bear ate me
Wow! This was rough, I am already sore-er!
This has been a tough week and is apparently not going to get any easier tomorrow! Keep pushing us matt!
I did 65-65-75-75-75
65-95-115-135×3-135×4 … I too was mauled by the Bear!
45-55-65-75-80 Great workout!!
My first ever post! The Bear ate me alive!
GOOD GO – So jealous of you all getting to do this. Hoping SOME post-WOD stretching/rolling got done here haha. Also, this is a beautiful video. Alicia Keys for the win.