Wednesday 1.15.14

Emma Wanstall (Rick Wanstall's daughter) placed 1st All Around at the Boston Strong Invitational! Way to go Emma!

Emma Wanstall (Rick Wanstall’s daughter) placed 1st All Around at the Boston Strong Invitational! Way to go Emma!

Bench
3×5

Weighted Pull-up
3×5

4 rounds not for time:
10 GHD Sit-ups
15 Hip Extensions
20 sec Hollow Rocks
25 Band Pull-A-Parts

Post Loads to Comments.

Kevin Ogar

 

This past weekend at the OC Throwdown, Kevin Ogar suffered a separated T11/12 and has severed his spinal cord. At this time he has no voluntary movement below his waist. Kevin is uninsured and needs our help. Click HERE to donate.

This weekend at CFNE we will be doing a workout for Kevin and will be collecting money to donate. Also, at the Kill Cliff ECC there will be donation jars at every tent with 100% of the proceeds going to Kevin.

 

45 Comments

  1. Awesome that we can support Kevin via CFNE…thank you for giving us this opportunity to do so!

  2. I have decided to donate all of the money received this weekend at my Injury Prevention Seminar to Kevin Ogar, please come to learn and to help.

  3. Bench: 75×5, 80×5, 85×3, 90×3, 95×1 (2 assisted)…YA…totally messed the rep scheme up courtesy of 5:30am fogginess ;-D

    Low incline ring rows for pull ups

    Trunk work

  4. Bench: 155 across
    Pullups: 5 x strict overhand, 4 x strict underhand, 5 x kipping
    Cashout: check

  5. My prayers go out to Kevin, what an horrific injury.

    Bench: 185#x5, 195#x5, 205#x5. 2 Rep PR on 205# (failed: got 215×3)
    Weighted Pull-up: 13#x5, 18#x5, 26#x5. PR. (never done a weighted pull-up)

  6. Bench: 100# across
    Pull ups: worked strict ones – just doing them. Must get stronger! (or stop drinking beer)
    Cash out: done

  7. 3X5 Bench: 155#, 165# & 175#

    3X5 Weighted pull-ups: 35#, 40# & 45# (mixed grip)

    NFT: 2 rounds

  8. 3×5 bench – 65, 75, 80

    weighted pullups – 5#. in rounds 1 and 3 the last rep was sketchy. totally felt like I was wearing a 50 shades of grey rig with the weights.

  9. Kristin R

    3×5 bench – 55#x5, 75#x5, 75#x5, 80#x3
    weighted pullups – not so much. got one strict PU unassisted but others were a mix of small and medium banded
    cash out – 3 rds

  10. Big Mike

    3×5 Bench: worked up to 175# (shoulder is very twangy/crunchy)
    Pullups-just did dead hangs
    Cash out

  11. Heather Bergeron

    Hey, kids. Maya’s available for babysitting again this Friday night if you’re looking for help. She hung out with LJ and Terri’s kids last weekend if you want to check up on her ;)

  12. 3×5 Bench: 135, 155, 165 aaand I need to get stronger.
    Pullups: 2×5 strict 1×4 15# reverse grip

  13. Colleen (OC)

    3×5 bench: 75, 80, 85×4. Couldn’t get that last rep. But that’s a PR anyway for 4 reps.

    Pullups: 5 strict, 5 @ 5#, and 3 at 7.5# (Harry said not to add the 3 pounds of belt, but I’m just gonna put that riiight there…)

  14. 3 x 5 bench – 135
    flopped around the floor
    row 3k
    (tweeky back)

  15. Bench 5×185 4×205 F225 5×185; Crossover Symmetry really helped activate that scapula, strating to get the bench numbers back up; Nice working with you today Mick! PU Strict – Body weight across

  16. Prayers go out to Kevin for a full recovery. And a congrats to Emma. The bad and the good hit at once.

    BP 3×5: 135, 155, 160 (15# PR but have not done in a while). Failed at 165# with 4 reps.

    Weighted PU: 3×5 (20#)

    Cash out

  17. BP 3 x 5: 205, 225, 235…then worked up to a 265 single

    PU 3 x 5: 13, 18, 26…this won’t do

    Cash out: done

    Butterfly work (a/k/a flopping around like a fish for ten minutes)

  18. My heart goes out to Kevin that is hard news.

    3 days at Crossfit South beach Miami, really hard to beat this weather. Great guys and I highly recommend them.

    Goal points 1/48 (Miami hasn’t been great on the diet… back to reality tomorrow).

    So happy for my Emma!

  19. Yesterday
    3200m row 11:55 (1.51 pace)
    Airdyne, C&J, Burpee-palooza
    MU work

    Today
    2000m row
    3×10 strict press (95, 105, 115)
    3×10 push press (95, 115, 125)
    3×10 push jerk (95, 115, 135)

    2 min pull up test (42)
    2 min wall ball test (43)

    DU work with Jamie

  20. Patti Jeanne

    BP: 105 across. I thought I wasn’t using my legs and then on my final set one of my hamstrings cramped!! Thanks for all the coaching Ben and Rachel!

    Pull ups: Blue and small red band.

  21. Bench: 175, 185, 195
    Pull Ups: bodyweight

  22. 3X5 Bench: 100
    3X5 Weighted pull-ups: Strict (2 rounds) 5#(3 rounds)
    NFT: 4 rounds

  23. 3X5 Bench: 95,105,110 (heavier next time)
    3X5 strict pull-ups:

    cash out and mobility

  24. Mark Warren

    donated to Ogar’s fund via Fundly the other night
    thank you

  25. 3×5 bench: 95, 105, 115
    strict pullups: 1×5; 1×3 18# weighted pullup; 1×3 strict pullups.

  26. WW: BP 75#
    WPU 1×3 (5#), 2×3 (3#), 2×3 strict

    Cash out

  27. 3×5 bench: 215,225,240
    3×5 PU: 26, 35, 45 (first time with these, failed last rep)

    cash out

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