Today’s WOD:
5×5 Front Squat
As Many Rounds In 5 Minutes
- 5 Burpees (Level 3: 12″ Jump)
- 8 Lunges (Level 3: Jumping Lunges)
- 12 Double Unders (Level 3: Consecutive)
Challenge:
- Max Consecutive Sotts Press in 60 Seconds (45# Bar)
Good Times!
January 5, 2010
Tue, Jan 5, 2010
29 Responses to “January 5, 2010”
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January 5th, 2010 at 7:56 am
I’m baaaaaaaaaaaaack!
It was so nice to be back with the 6am crowd. I have missed their energy.
5×5 back squat 65# across the board. Felt great today. I’ll let you know tomorrow.
I forgot about the WOD after the WOD so I was gassed after the 5×5 (to which I gave my all) so I only got in two rounds with single unders.
35 on the sotts presses (I beat KURT!!!!!!!! Okay, I used PVC and he did it as RX’d….but that is hardly the point).
Happy 1/3 birthday little Leo….who helped his daddy get along with out me for a while at home while I worked out.
January 5th, 2010 at 8:05 am
ooops….almost forgot, we bestowed two more Russian Weightlifting names this morning:
Susie Crossfit LaBrie is now Serena Dubelundrakov
Jane Spiro shall heretofore be known as Marina Rowonova
January 5th, 2010 at 8:54 am
Happy 1/3 b-day Leo
135, 145, 145, 145, 145 will try 155 next time around getting much better at correct front squats under load need to start putting up more weight.
WOD 3.5 rounds double unders still a big weakness
SOTTS press did 9 then dropped in on my head…
January 5th, 2010 at 9:04 am
oooooooooooooh, Tony! OUCH! I am so sorry. Sorry I missed that! I would have appropriately mocked you in class for that one!
January 5th, 2010 at 10:16 am
5×5 Front Squat @185#
WOD 4 rounds plus 3 burpees
I need to work on being able to mutlitask at talking during my double unders, would increase my work output at the 6am in Beverly.
Challenge- 16 with a 45# barbell. Not sure about my form, but i didn’t get yelled at….We only had a 60 second time limit on our Sott presses, not sure I would have gotten 35 though.
January 5th, 2010 at 10:50 am
Front Squat 4×5 185
WOD Level 3
3 rounds plus 5 burpees and 8 jumping lunges.
Starting over on the Double unders is brutal.
January 5th, 2010 at 10:56 am
Front squat 5×5 135# (should have gone 10-15#s heavier)
WOD Level 2 13 single unders short of 4 full rounds–wasted 30 seconds
changing out jump ropes–first one was too short
Challenge 41 presses, although I push pressed several of them
January 5th, 2010 at 11:00 am
Did 95 for the front squat, but we ran out of time, so it was a 4×5. Did the level 2 WOD, got through the lunges on round 5. Sotts press was lots of fun…..used the 35lb bar and made it to 8 presses.
January 5th, 2010 at 11:16 am
5×5 Front Squat at 155# … working my way slowly back into it for the New Year.
January 5th, 2010 at 11:41 am
http://www.youtube.com/watch?v=0KphwZsmkGs
im working my way back too…
see you tomorrow.
January 5th, 2010 at 11:41 am
Day 2 of veggie detox. Still feeling ok. I’m very surprised that I have had zero craving for tabacco. Did the warmup and skill then did a 10×10 front squat with 45#. Did feel a bit lightheaded after each set though.
January 5th, 2010 at 12:03 pm
We need Dr. Drew to help The Croz find his mojo
January 5th, 2010 at 1:08 pm
Tuesday is “active recovery” day in my NWO.
Warmed up with the 45# bar doing a couple rounds each of the clean grip deadlift/deadlift shrug/power clean/front squat/clean and snatch grip deadlift, deadlift shrug/power snatch/snatch. Love how people look at me in the gym as if I’m a nut case. They’re probably thinking I’m working on some of my kung-fu moves in the corner… that weird Asian guy.
Afterward, I figured I’d do a “short” cardio session before rolling and stretching. Hah, this is what I attempted thinking it would be about 15-20 minutes of light to moderate intensity work.
“Flight Simulator”
For time
5 unbroken Double unders
10 unbroken Double unders
15 unbroken Double unders
20 unbroken Double unders
25 unbroken Double unders
30 unbroken Double unders
35 unbroken Double unders
40 unbroken Double unders
45 unbroken Double unders
50 unbroken Double unders
45 unbroken Double unders
40 unbroken Double unders
35 unbroken Double unders
30 unbroken Double unders
25 unbroken Double unders
20 unbroken Double unders
15 unbroken Double unders
10 unbroken Double unders
5 unbroken Double unders
I ended up pulling the plug after 30 minutes. If done without any slip-ups, it’s “just” 500 double unders. I think double under studs could do this sub-10 minutes. Does anyone know what the young kids in Beverly get for time doing this?
In my blundering, I easily did WAY OVER 500 double unders yet only made it to the 45s on the way back down the ladder. So much for 15-20 minutes of “light to moderate” cardio. I was wrecked mentally, emotionally, and physically. I’m still kind of pissed off for failing this. I whipped right through 5-10-15-20-25-30-35-40. Had a couple of fails at 45 going up. Then several fails at 50, which in hindsight is what ruined me. When I finally got the 50, I was done, though I didn’t know it yet. I then spent 15 minutes failing to get 45 consecutive double unders. I was beside myself and couldn’t believe that I couldn’t get 45.
Rolled, stretched, and then steam room and shower.
January 5th, 2010 at 1:23 pm
I love when people post thier “day off” workouts. It motivates me since my day off is (was!!!) no exercise
front squat 65lbs – seems a little easy but I forgot my journal at home..oops just loooked at it and 65 was a PR – weird. ANyhow.
3 rounds for the WOD – I miss my jump rope.
Finally 14 on the challege RX but I was so low in my squat my quads didn’t even feel it so not sure if that was allowed. But I can raise my arm above shoulder level now so something worked!:)
love the names nancy – what is yours?
January 5th, 2010 at 2:09 pm
Somebody please provide cliff notes for Joey V’s post.
January 5th, 2010 at 2:26 pm
Cliffs Notes version
• Active recovery day for me
• What are some people’s Flight Simulator times?
January 5th, 2010 at 2:41 pm
I would add to the Cliff Notes from the original text: that weird Asian guy and steam room.
Sorry, couldn’t resist.
Doing a “home/rest” workout in my basement tonight. See how that works out – have to come up with WOD with DBs and assorted work. Low clearance and clutter is an issue.
January 5th, 2010 at 2:57 pm
I haven’t done the Flight Sim but it looks awesome – will have to wait for my new jump rope to come in
January 5th, 2010 at 2:57 pm
gordon – go to bens – sounds liek he has a sweet set up!
January 5th, 2010 at 3:14 pm
I’m excited for Front Squats. Ooooh that sounds dirty.
Joe V, I have done Flight Simulator a couple of times. The first time was 14:something, and the second time was 9:37. I believe Corey Croz has done it in about 9:20ish if not faster. It’s a very fun little workout.
January 5th, 2010 at 3:32 pm
5×5 FS 185 lbs. Back still felt fine. Dawn told me to pull me elbows apart which made me engage my upper back more. This felt much better and prevented me from “rolling” my shoulders forward. Thanks Dawn!
Joe V. tomorrow is my off day, I think I’ll go run a marathon. You animal.
January 5th, 2010 at 3:39 pm
Flight simulator is a good workout. What else can knock you on your ass and all you need is a jump rope. Joe V there are two of the younger Beverly boys who where obsessed with this for a few weeks. They both got in the low 9. I found that if I rest for 30 seconds on my failed attempts it makes it much easier.
I have noticed many people are breaking there buddy lee jump rope cords. I called yesterday and ordered 6 new ones. Let me know if you need one. I guess there is a shortage at the factory as well. I had to do some talking to get that many. They only offered 1. So if you need one get a hold of me. They are 8 dollars each.
January 5th, 2010 at 3:45 pm
Thanks, Jay. I knew it! It’s a 15 minute’ish workout at a moderate pace. Sub-10 for people who just rip through the double unders. I think the key for me is not making any mistakes during 45-50-45. I can’t believe I toiled away for 30 minutes and didn’t even finish. So my feelings of disgust with myself were 100% justified. I’m going to do it at least once a week until double unders are no more difficult than doing jumping jacks.
January 5th, 2010 at 5:06 pm
5×5 @ 145 (~75% of last 1 RM)
Worked on keeping weight in heels, proud chest and racked position.
WOD – Got through burpees in the 6th round…felt surprisingly excellent until last night’s 75 jumping squats (no bar) attacked me at the beginning of round 4…
Challenge: Cas and I “calculated” 10 or so…I lost count when my legs started to give out. [Conclusion: Ninja needs to get back to planting rice and carrying water buckets...]
January 5th, 2010 at 7:30 pm
5×5 front squats 185# have to work on planting the heels when coming back up.
WOD LvL 3 7rnds skipped the challenge almost joined the lunch club.
after the WOD 5×5 push press 95# 115# 115# 135# 145#
Flight Simulator is one of my favorites. first compeltion just over 10min about a month ago. Did it every single day til completion cut off was usually around 20-25 mins. i myself would get hung on 50 or coming down to 45. Once you get into the higher reps (35+) it definitly helps to shake the legs and arms out before moving on if not, you’re gunna be buring up!!!
January 5th, 2010 at 7:33 pm
3month Goal … King Kong
1 455# dead lift
2 muscle ups
3 squat cleans #250
4 HSPU
3 Rounds
January 5th, 2010 at 8:43 pm
my rest and recovery days off WOD is, and will be for the forseeable future:
tabata breast feeding, burping, diapering, and napping.
Jen: my name is Swetlana Von Kraiburg Snatchalotovich
Joe: you mean your NOT practicing kung-fu in the corner???? I could have sworn!
Gordon: HAHAHAHAHAHAHAHA
January 5th, 2010 at 8:44 pm
9×400’s in sets of 3 get faster
90 84 76
86 78 76
83 80 75
Challenge 14 stott presses
January 5th, 2010 at 9:43 pm
I would like it to be known that I found the ‘flight simulator’ (via OPT) and tested it out on Brent before trying it myself
Have fun with it Joe!