Today’s WOD:
- 5×3 Front Squats
Challenge:
- 500M Row
Good Times!
October 26, 2009
Mon, Oct 26, 2009
25 Responses to “October 26, 2009”
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October 26th, 2009 at 9:34 am
5×3 145#,155#,165#,175#, and 185#
row: 1:49.3 Going to take some time over the next month and work on my row.
October 26th, 2009 at 9:50 am
5×3 185#, 205#, 215#x2, 235#
1:42 on the row, think my legs were feeling the squats, didn’t have much fire in them.
October 26th, 2009 at 10:17 am
5×3: 135#, 185#, 215#, 215# & 225#
Row: 1:34
October 26th, 2009 at 10:44 am
Nice Row Joe!!
Jen Flynn set a new Gym Record for 500m Row in Beverly with a 1:44.0 This morning!
October 26th, 2009 at 10:55 am
I like when the lifting is “hidden” in the workout so when I walked in and saw the workout I almost left but then I pouted ( and I think I may have stamped my foot like my 5 year old does – sorry Dan) but, I stayed.
Yeah! Glad I did. PR the front squat (I did 3 rounds of 5 each) #85
Then I PR’d the row! 1:44.
But, I noticed that I was in the 1:30’s for a while and then I SLOWED down…so if I want to I should practice the row more so that I don’t tired out towards the end.
THanks for letting me go first Clay.
Good job everyone.
Enjoy this beautiful day!
October 26th, 2009 at 11:26 am
Jen, you DO know how important the “lifting” days are for us in terms of building our capacity to tolerate heavier work loads during a WOD without injury, right?
Great job on the row, too!!
5×3: 185 across the board
Row: 1:37.0 PR (Felt like I was hanging on for dear life over the final 200m. If Dawn didn’t say my form looked good through the end, I never would have believed it. I thought it went to hell in a bucket. All my reps lately must be helping.)
Also pulled a PR on my 5K row yesterday at 21:34.9
October 26th, 2009 at 11:31 am
If you want to get bigger…you have to do legs. Or steroids.
Croz…why in the world are you not squatting in the 200’s?? Please show up tonight at either 5pm or 6pm for the T&M clinic.
October 26th, 2009 at 11:41 am
So what is the deal on a 5×3 or a 3×3? Should we be ascending up or pick a heavy weight and just do that all the way threw? Is there a ratio we should be spliting them? I have seemed to lock into doing the ascending. With a heavy one every so often.
October 26th, 2009 at 11:49 am
If I didn’t have to work tonight I would be there Mike. I suck at squats is the only excuse I can come up with.
October 26th, 2009 at 11:50 am
You gotta push Croz to release the testosterone. The PVC Bar is only for warm ups.
October 26th, 2009 at 1:27 pm
Brian, you should be experimenting with what works best for you here. I like to do ascending sets, although if you properly do straight sets it is a hell of workout, just too much for me to maintain sometimes. Remember to rest at least 2-3 minutes between sets, maybe a little more depending on what type of effort you are putting out.
October 26th, 2009 at 1:39 pm
WOD 5X3 FRONT SQUATS 135/3,155/3,175/1,165/2
squats need a lot of work
Row — 1:26.4 on old machine, damper at 8 1/2
should have pushed a little harder–only .3 seconds from my PR
goal is sub 1:24 by year end
By the way, if your are interested in a simple workout regimen to improve your
major lifts, check out the following link:
http://stronglifts.com/stronglifts-5×5-ebook-download/
The site offers a free 3 day per week program, which can be downloaded as an e-book as well as a workout spreadsheet to track your progress. Like Crossfit, the program concentrates on lifts that work multiple, large muscle groups with an emphasis on back squats. The workouts average 45 minutes. I hope to squeeze in the program on Crossfit off-days.
October 26th, 2009 at 1:46 pm
9am Beverly
5×3: 95,135,165,185,195
500m: 1:42 ( damper set @ 3 )
Fighting a bit of a cold last 2-3 days. So, I did much better than I was expecting. Goes to show you -> keep an open mind and see what happens. My new CF cold Rx: heavy lifting & a nice anaerobic row.
October 26th, 2009 at 1:49 pm
If anyone is interested in tracking their rowing workouts, Concept2 offers a free
online logbook. It allows you to track your progress by age group against indoor rowers from all over the world. Here’s the link:
http://www.concept2.com/sranking03/ch_new.asp
October 26th, 2009 at 1:55 pm
What are Crossfit off days?
WOD 135/165/185/205/215/225×2
did back squats yesterday…
Cas was awake today…coming out of his funk
October 26th, 2009 at 2:32 pm
Damper at 8 1/2… Hmm… I think I’m going to experiment with this for the shorter rows.
October 26th, 2009 at 4:08 pm
Interested in taking your workout to the next level?
Check out this “ghetto” workout youtube video for some
inspiration:
http://www.youtube.com/watch?v=pfsTKfUT-RQ
October 26th, 2009 at 4:45 pm
Haha, Doug is on a tear today with the links. That Hannibal guy is a monster … I think he’s one of the Bartendaz Crew. We posted one of their videos a while back. Jay Fournier is hoping to try out soon.
Doug, I’m thinking its time for some 2K rows: lets compete in the Crash B Indoor championships in February.
October 26th, 2009 at 5:31 pm
Danny–
I rowed my 1st 2k on my home rower last week — 7:15.4 with about a 90% effort.
The fastest 7 men finished in under 6:00 at this Crash Bs this year. I think i could
pull a sub 7:00 at max effort right now. To be competitive I would need to be sub 6:30.
I’ll let you know if I get close.
October 26th, 2009 at 7:18 pm
5×3: 165, 185, 195, 205, got one rep at 205
500m Row: 1:25:6 (PR/GR) I am sure that will be short lived in Beverly. We got some monster rowers! Get after it!
October 26th, 2009 at 7:19 pm
One rep at 225 I mean…woops.
October 26th, 2009 at 7:37 pm
Great job on the row, Jason–
I had the GR for a full 4 days at 1:26.1
I still have room for improvement,–I’ll see what I can do on Thursday
Doug W
October 26th, 2009 at 8:43 pm
Topsfield 630
5 rounds
10 Thrusters (95/65)
20 Pull ups
2 mins rest after each round
1.12
1.23
1.36
2.00
1.44
Ryan’s 1st round was at 1.02
he got faster each round…….
October 26th, 2009 at 9:50 pm
Lots of strong work at the gyms today. Keep it up. There are alot of good questions on the blog today. Make sure you get with your coaches for the answers. And when you get them please listen and write it down. Quick answer for Croz. Ascending will be fine for beginners. If you have been training for a while (ex: have already established a 1 rep max) then you need to be doing your working sets at a % of 1rm. Ascending will give you marginal results. I assume your goal is to get stronger and more powerful. I would say you did 1 working set at 185# and the rest would be considered warmup. There is a huge difference between a 5×8, 5×5, 5×3, 5×2, 3×3 and singles. Each one elicits a certain adaptation that fits into your overall training. A 3×3x2×2x1 is a totally different workout. Everyone, if you don’t know what the NS CrossFit “New World Order” is make sure you ask. You will not be dissapointed.
October 26th, 2009 at 11:44 pm
5×3 front squats topped out at 185# (two successful sets). Had more but bailed when the technique started to choke at 205…don’t want to do it if I can’t do it right.
[Thanks to Croz for leaving me some room to match - do I get to put that on the Member Achievement board? ;O)].
PR’d on the rower @ 1:36.1 (Shout out to Dr. Nick for bringing the heat on my left and Alexis for killing her PR on my right…I didn’t have a choice – I HAD to put up!)
6 AM, don’t go soft on me! In two weeks, I’ll be back and better than ever! (But I might have to consider doing some two-a-days then…the evening crew is pretty awesome too!)
[My buddy Miller LOVED it! He'll be back for more for sure.]