Wednesday 2.5.14

Lil' Tony getting his mind right.

Lil’ Tony getting his mind right.

***Open Gym 5:30AM – 8:30PM***

Back Squat
5×5

3 rounds not for time
20 second Hollow Rock
20 second L-Sit
20 Banded Good Mornings
20 Band Pull-Aparts

Post Loads to Comments.

5:30pm working their overhead position.

5:30pm working their overhead position.

 

26 Comments

  1. Big Mike

    At Crossfit Athletic-Sydney, AU
    2 10 min AMRAPS
    #1
    8 Towel Pull Ups (just like the sound)
    50M Shuttle run
    10 Power Cleans (95#)
    10 Push Presses (95#)
    50M Shuttle run
    4 rounds and the Pull Ups

    #2
    150M Row
    12 Wall Balls
    9 KBS (53)
    6 Burpees
    4 Rounds and 86meters

    Great coaching, great box, very organized space, 5 minutes from my hotel. 4.5 stars out of 5!
    Great to move after 33 hours of travel.

    • Sammy B.

      Enjoy Down Under, Mike! And if you like Sydney, there are so many more Australian places to explore! At least no snow day.

  2. Michelene

    Erin and Rae, are you cheating on the Mayhem? At least you could try to hide in the back or something.

    • Haha. Busted! The one time in a year we do that and there’s photographic evidence for all to see.

  3. “Bottle Rocket” w/ Saint: 9:40 Rx

    • I somehow feel like you’re messing with me like Heather V would do with Ho… nice job dude :)

  4. Back Squat: 1×5 215#, 1×5 225#, 3×5 235#. PR of some-sort… (last time was 3×5 at 225-185) I’ll call this a 10# PR.

    3Rds of stuff that made my abs hurt… attempted L Sit to handstand: I’d give it a 75% on completion.

    Cash Out: DUs

  5. 5×5 BS: 190, 195, 200, 205, 210
    3 rounds not for time: done

  6. 5X5 Back squat: 190#, 195#, 200#, 205# & 215#
    Failed 5th rep at 225#

    2 rounds NFT: done

  7. 5×5 back squat: 175# across

    Other prescribed work

    ~2k row before & after. Daily total: 4028. 16098 on the month.

  8. props to Saint and Cotter for getting after Bottle Rocket today.

    5×5 – 135 across
    3 rounds NFT – complete
    Wendler – clean, jerk 3×5

    Yesterday – bottle rocket – 11:59 (thankfully I didn’t roll into another minute, or I would have been sooooo sad) 75#, 10# wb rounds 1-3, 8# after. I was just too slow on the wbs.

  9. 5×5 BS: 185#, 205#, 225#, 225#, 225#
    250m row between sets

    Total row for the day: 5000m

  10. Snow Day:

    FSQ – 5×10 (95, 115, 135, 145, 155) + 20 DU per round

    5 Rounds of: 3 MUs + 250m row
    Not for time but stayed in motion throughout

    Row + BJs
    1000m row + 10 BJs
    750m row + 10 BJs
    500m row + 10 BJs
    250m row + 10 BJs

    Squat Therapy + Scap Bands

    • Did 1250 row at home to get to 5000m for the day. My OCD wouldn’t allow for 3750m. Way too hard to keep track of.

      Total for the month: 15,000m

      • Nice job JC. Your putting in some work my man and it will pay off, keep up the good work.

  11. Open gym: 1000m row, 30 air squats – 7 rounds

    3 rounds NFT- done. Fun working with Kim today!!

    Row challenge: 17/60m

  12. Box squat 5×5 185,205, 225, 235, 245(3x)

    Hip belt squat 5×10 (50, 70, 90, 90, 90)

  13. Jonathan

    Row: MU’s:
    100m 5
    200m 5
    300m 4
    400m 4
    500m 3
    600m 3
    700m 2
    800m 2
    900m 1
    1000m 1

  14. Lisa K-L

    Snow day = day off.
    But decided to row…
    Totaled 11,149m…in varied sets of 250, 500 or 1000m sprints/paced.
    MTD total 17,670

  15. Kristin B.

    5×5 BS: 155#-205#

  16. 5×5 back squat: 135, 185, 225, 275, 300…pleased.

    Ab/other stuff: done

    2,500 meter row (7,500 total)…still unsure about this.

  17. 5×5 back squat: 95-125#
    1 rep at 130#! Had more in me, but lost balance and decided to call it good for today.

    1250m warm up
    7 x 1000m row 30single leg backward lunge
    400m cool down

    Yesterday @ LS with Dina:
    40min easy spin
    1250m easy row

    PT 15/17 :-D absolutely paying off!

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