Wed, July 5th and Thurs, July 6th

4
Jul

Wed, July 5th and Thurs, July 6th

Wednesday Oly

“3 Position Clean”
Clean + Hang Clean (Knee) + Hang Clean (Hip)
7  x  (1+1+1)

Compare to 10/5/2016.

Thursday CrossFit

Strict Press
5 rep max 

Push Press
3 rep max 

Split Jerk
1 rep max

Post loads to Comments.

Cash Out

Double Tabata
Alternating between:
Handstand Hold
Hollow Hold

The double tabata is 16 intervals of :20 on, :10 off.

0 Response

  1. Lina

    Wednesday Oly

    “3 Position Clean”
    Clean + Hang Clean (Knee) + Hang Clean (Hip)
    7 x (1+1+1)
    Lina: 88 pounds, fail when attempt to 93.

    1. Lina

      Strict Press
      5 rep max Lina:48

      Push Press
      3 rep max Lina:78

      Split Jerk
      1 rep max Lina:88

      Cash Out:
      Double Tabata, Alternating between:
      Handstand Hold 🙂
      Hollow Hold :/
      The double tabata was 16 intervals of :20 on, :10 off.

    1. Rekas

      Thanks Ash!

      Thursday WOD
      Press 5s: 55,65,70,75
      Push Press 3s: 85,105,115,125
      Push Jerk: 135,145,155

      Free standing handstands – broke a couple times each round (longest held was probably around 15″)
      Hollow holds were funny – hands by my sides with lots of yelling! Yeehaw!

  2. robseda

    bike in the park ~17 mi
    1 Lap Warm up
    12 x 1 minute max efforts with 1 minute full recovery in between
    5 mile loop cool down (no harlem hill)

    ~2.5 mi on the feet
    Engineer’s gate up to the bottom of Harlem hill and back
    8:09 avg pace

    1. Alice

      Thursday WOD

      Press 5s: 55 – 65 [70×4(f) – 70×3(f)]
      Push Press 3s: 85 – 95 – 105 – 110 [115×2(f)]
      Split Jerk 1s: (a mess) 85×3 – 95×2 – 105

      handstand holds: against wall, worked on holding away from the wall, got a few bouts of 5 seconds
      hollow holds: fully extended, fully exclaiming

  3. dtm

    “Holiday Hatorade”
    30 sit-ups
    18 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    15 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    12 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    9 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    6 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    3 Hang-squat cleans w/ 50#dbs

    15:46

    Cash-out because I should have started at 21:
    21 Single-arm hang-squat cleans 50# db (Each arm, alternate as needed)
    1 minute plank if the DB goes to the ground
    2:40, no planks (15/15-6/6)

    Cash-out part deux:
    3 max set planks

  4. ERIC S.

    Clean complex 7+(1-1-1)
    155,185,205,225,245,255,265

    Metcon 7 rounds
    7 power cleans
    7 thrusters
    7 bar facing burpees
    95/65lbs

    8:59 rx

  5. Joe

    3 position clean (power)
    155-165-170-175-180-190-195

    Jumps on the bigger side cause I surprised myself
    (Compare to 155 previously)

    Straight leg deads
    185-205-215 for 8 ea

  6. Roberts

    Today’s Oly
    63-83-88-93-98-103-108

    Metcon – As Many Rounds as Possible Until Eric Finishes (AMRAPUEF)
    7 power cleans
    7 thrusters
    7 bar facing burpees
    95/65lbs
    3+9 rx
    Definitely could have done more, but I spent a good smith of time waiting and hoping eric would be done 😀

  7. JLee

    Open Gym

    Shoulder, hip, knee mobility stuff

    Started to do mondays wod then stopped

    6×5 deadlift @ 245
    4×10 KB thrusters @ 20kg
    Some burpees

    4×8 ring rows @ parallel

  8. Liz

    Drop in at rivfit Wilmington

    1′ row @rate 26, 1′ rest, @28,30,32
    1:57, 1:54, 1:51, 1:50

    Metcon
    7′ amrap
    15 Cal, 12 clean 65, 9 burpees
    2′ rest
    7′ 15 Cal, 10 clean 80, 9 burpees
    2′
    7′ 15 Cal, 9 clean 95, 9 burpees
    Keeping count throughout
    7+7

  9. Ashley Moduno

    Oly: 105-110-115-120-130-140-145 (didn’t do the hang xleans! Too heavy!)

    7RFT:
    7 Power Cleans (65#)
    7 Thrusters
    7 Bar facing burpees
    14:26

    50 push ups (25-5×5): 2:21

    1. Ashley Moduno

      Forgot to put my numbers up!
      5 rep max strict press: 53-65-70-75-80

      3 rep max push press: 105-115-125

      1 rep max split jerk: 125-140-150

      Tabata with handstand holds and hollow holds

  10. RichieR

    Back Squat 185(5)-195-(5)205(5)-215(5)-225(3)

    Metcon 7 rounds @ 85 17:32
    7 power cleans
    7 thrusters
    7 bar facing burpees

  11. Matt

    Press (tried to game this warming up with singles, then ran out of time)
    125×5 – 135×1 – 145×1- 155×2
    Push press
    195, failed at 205
    Jerk
    265, pr

    1. Matt

      Accessory/Goal Work

      Glute Ham Raises
      –bodyweight: 15-15-15
      –w 15lb plate: 5-5

      Pull-ups, 10 min emom
      7-7-7-7-7-7-6-5-5-8

  12. BAston

    Press 5: 115#
    Push Press 3: 175#
    Split Jerk 1: 215#

    I was feeling a painful pinch in the front of my left shoulder on all of the reps today. Maybe doing thrusters on Tuesday and bench yesterday also didn’t help? Poor effort today.

    I need to make my shoulders great again.

  13. dquat

    sundays anaerobic fun
    On the C2 rower, 10 rounds of:
    Pull a sub-1:30/500-m pace for as long as possible
    Rest 1 minute
    30×7,25,20,18 = 4:33

    tried to maintain the 30s or roughly 90% ROE. understand its not the point but strained serratus post inf and still not feeling great. came out of the gate too hard on 5 or so. good wod, will redo. will try on assbike too.

    1. dquat

      yup! have to test it out more but believe 70-72rpm would be equivalent RPM to 1:30 effort.

      press
      135(3),145(3),155(5),165(5)
      pp
      165(3),185(3),225(3)
      pj
      235,255,275,295,315f

      50 strict t2b
      5:42

  14. patrick

    Press
    95×5, 115×5, 135×5, 145×5

    145 felt good. Would have tried 155 given more time

    Push Press
    145×3,185×3, 205×3, 225×3

    Started too low here. I definitely could have done more

    Split Jerk
    185, 205,225,235

    Tried to work on my form a bit. As the weight got heavier, I wasn’t dropping as low. I didn’t push the weight as my form was not great on the last 2 reps. Guess I should start going to Oly..lol

  15. dtm

    Press: 95-105-115
    Push-press: 135-155-165-170(2)
    Split-jerk: 155-165-175-185-195-205(FAIL)

    SOLO cash-out session
    Came off the wall once in round 4 or 5 trying to get my feet off the wall.
    One break in hollows in the final round.

  16. chad

    Press-75(3)-95(3)-115(5)-125(2)
    Push Press-135(3)-155(3)-170(3)-185(1)
    Split Jerk- 135(3)-185-195-205-215(f)-215

    Wendler Bench 145(5)-165(3)-185(3)

    3RFT
    15 Cal Row
    12 Power Snatch 95/75
    9 Burpees
    9:52rx

    Curls & tricep extensions

  17. Jean

    My first time posting here! Wednesday Oly 7x (1+1+1), failed the hip hang clean @ 88lbs by dropping it onto my thigh (Got a hideous bruise to show for it). Last complete set was @ 83lbs

  18. ERIC S.

    Strict press 155
    Push press 225
    Split jerk 300

    Metcon 3 rounds
    75 dubs
    50 air squats
    25 KB swings 24/16kg

    8:59 Rx’d

  19. Chi

    back to blogging…have some catching up to do!
    strict press @ 75#
    push press @ 105#
    push jerk @ 125#

  20. Joe

    Strict press : 115 x 5
    Push press : 175 x 3 (pr)
    Split jerk : 215 x 1 (pr)

    Dead tie with @BAston, but it’s in the PM so he gets the tiebreaker 🤧

  21. Roberts

    Strict press – 83
    Push press – 128 (133 is my PR)
    Too tired for the jerk, I’ll make it up another day 😀

  22. johanna

    Strict Press 5s: 45-55-65-75
    Push Press 3s: 85-95-100-105
    Split Jerk 1s: 115-125-135-145(f)
    All just under my maxes, but felt good today. thanks for the laughs Joe.
    Fun watching so many athletes go for it today!

  23. D-Nice

    strict press 45-55-60-65
    push press 65-70-75-80-85-90-95
    split jerk 95-100-105-110-115-120-125-130(f)

    slowly increasing weight and listening to my shoulder the entire time

  24. David Perlow

    Strict Press: 65-75-85-95
    Push Press: 95-115-125-135-145
    Split Jerk: 95-115-125-135-145-155-165(f)

  25. JLee

    On Saturday

    Press x 5 115#
    Push Press x 3 165#
    Split Jerk x 1 175#

    Felt weak, lot of wrist pain lately

4
Jul

Wed, July 5th and Thurs, July 6th

Wednesday Oly

“3 Position Clean”
Clean + Hang Clean (Knee) + Hang Clean (Hip)
7  x  (1+1+1)

Compare to 10/5/2016.

Thursday CrossFit

Strict Press
5 rep max 

Push Press
3 rep max 

Split Jerk
1 rep max

Post loads to Comments.

Cash Out

Double Tabata
Alternating between:
Handstand Hold
Hollow Hold

The double tabata is 16 intervals of :20 on, :10 off.

62 Responses

  1. Lina

    Wednesday Oly

    “3 Position Clean”
    Clean + Hang Clean (Knee) + Hang Clean (Hip)
    7 x (1+1+1)
    Lina: 88 pounds, fail when attempt to 93.

    1. Lina

      Strict Press
      5 rep max Lina:48

      Push Press
      3 rep max Lina:78

      Split Jerk
      1 rep max Lina:88

      Cash Out:
      Double Tabata, Alternating between:
      Handstand Hold 🙂
      Hollow Hold :/
      The double tabata was 16 intervals of :20 on, :10 off.

    1. Rekas

      Thanks Ash!

      Thursday WOD
      Press 5s: 55,65,70,75
      Push Press 3s: 85,105,115,125
      Push Jerk: 135,145,155

      Free standing handstands – broke a couple times each round (longest held was probably around 15″)
      Hollow holds were funny – hands by my sides with lots of yelling! Yeehaw!

  2. robseda

    bike in the park ~17 mi
    1 Lap Warm up
    12 x 1 minute max efforts with 1 minute full recovery in between
    5 mile loop cool down (no harlem hill)

    ~2.5 mi on the feet
    Engineer’s gate up to the bottom of Harlem hill and back
    8:09 avg pace

    1. Alice

      Thursday WOD

      Press 5s: 55 – 65 [70×4(f) – 70×3(f)]
      Push Press 3s: 85 – 95 – 105 – 110 [115×2(f)]
      Split Jerk 1s: (a mess) 85×3 – 95×2 – 105

      handstand holds: against wall, worked on holding away from the wall, got a few bouts of 5 seconds
      hollow holds: fully extended, fully exclaiming

  3. dtm

    “Holiday Hatorade”
    30 sit-ups
    18 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    15 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    12 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    9 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    6 Hang-squat cleans w/ 50#dbs
    30 sit-ups
    3 Hang-squat cleans w/ 50#dbs

    15:46

    Cash-out because I should have started at 21:
    21 Single-arm hang-squat cleans 50# db (Each arm, alternate as needed)
    1 minute plank if the DB goes to the ground
    2:40, no planks (15/15-6/6)

    Cash-out part deux:
    3 max set planks

  4. ERIC S.

    Clean complex 7+(1-1-1)
    155,185,205,225,245,255,265

    Metcon 7 rounds
    7 power cleans
    7 thrusters
    7 bar facing burpees
    95/65lbs

    8:59 rx

  5. Joe

    3 position clean (power)
    155-165-170-175-180-190-195

    Jumps on the bigger side cause I surprised myself
    (Compare to 155 previously)

    Straight leg deads
    185-205-215 for 8 ea

  6. Roberts

    Today’s Oly
    63-83-88-93-98-103-108

    Metcon – As Many Rounds as Possible Until Eric Finishes (AMRAPUEF)
    7 power cleans
    7 thrusters
    7 bar facing burpees
    95/65lbs
    3+9 rx
    Definitely could have done more, but I spent a good smith of time waiting and hoping eric would be done 😀

  7. JLee

    Open Gym

    Shoulder, hip, knee mobility stuff

    Started to do mondays wod then stopped

    6×5 deadlift @ 245
    4×10 KB thrusters @ 20kg
    Some burpees

    4×8 ring rows @ parallel

  8. Liz

    Drop in at rivfit Wilmington

    1′ row @rate 26, 1′ rest, @28,30,32
    1:57, 1:54, 1:51, 1:50

    Metcon
    7′ amrap
    15 Cal, 12 clean 65, 9 burpees
    2′ rest
    7′ 15 Cal, 10 clean 80, 9 burpees
    2′
    7′ 15 Cal, 9 clean 95, 9 burpees
    Keeping count throughout
    7+7

  9. Ashley Moduno

    Oly: 105-110-115-120-130-140-145 (didn’t do the hang xleans! Too heavy!)

    7RFT:
    7 Power Cleans (65#)
    7 Thrusters
    7 Bar facing burpees
    14:26

    50 push ups (25-5×5): 2:21

    1. Ashley Moduno

      Forgot to put my numbers up!
      5 rep max strict press: 53-65-70-75-80

      3 rep max push press: 105-115-125

      1 rep max split jerk: 125-140-150

      Tabata with handstand holds and hollow holds

  10. RichieR

    Back Squat 185(5)-195-(5)205(5)-215(5)-225(3)

    Metcon 7 rounds @ 85 17:32
    7 power cleans
    7 thrusters
    7 bar facing burpees

  11. Matt

    Press (tried to game this warming up with singles, then ran out of time)
    125×5 – 135×1 – 145×1- 155×2
    Push press
    195, failed at 205
    Jerk
    265, pr

    1. Matt

      Accessory/Goal Work

      Glute Ham Raises
      –bodyweight: 15-15-15
      –w 15lb plate: 5-5

      Pull-ups, 10 min emom
      7-7-7-7-7-7-6-5-5-8

  12. BAston

    Press 5: 115#
    Push Press 3: 175#
    Split Jerk 1: 215#

    I was feeling a painful pinch in the front of my left shoulder on all of the reps today. Maybe doing thrusters on Tuesday and bench yesterday also didn’t help? Poor effort today.

    I need to make my shoulders great again.

  13. dquat

    sundays anaerobic fun
    On the C2 rower, 10 rounds of:
    Pull a sub-1:30/500-m pace for as long as possible
    Rest 1 minute
    30×7,25,20,18 = 4:33

    tried to maintain the 30s or roughly 90% ROE. understand its not the point but strained serratus post inf and still not feeling great. came out of the gate too hard on 5 or so. good wod, will redo. will try on assbike too.

    1. dquat

      yup! have to test it out more but believe 70-72rpm would be equivalent RPM to 1:30 effort.

      press
      135(3),145(3),155(5),165(5)
      pp
      165(3),185(3),225(3)
      pj
      235,255,275,295,315f

      50 strict t2b
      5:42

  14. patrick

    Press
    95×5, 115×5, 135×5, 145×5

    145 felt good. Would have tried 155 given more time

    Push Press
    145×3,185×3, 205×3, 225×3

    Started too low here. I definitely could have done more

    Split Jerk
    185, 205,225,235

    Tried to work on my form a bit. As the weight got heavier, I wasn’t dropping as low. I didn’t push the weight as my form was not great on the last 2 reps. Guess I should start going to Oly..lol

  15. dtm

    Press: 95-105-115
    Push-press: 135-155-165-170(2)
    Split-jerk: 155-165-175-185-195-205(FAIL)

    SOLO cash-out session
    Came off the wall once in round 4 or 5 trying to get my feet off the wall.
    One break in hollows in the final round.

  16. chad

    Press-75(3)-95(3)-115(5)-125(2)
    Push Press-135(3)-155(3)-170(3)-185(1)
    Split Jerk- 135(3)-185-195-205-215(f)-215

    Wendler Bench 145(5)-165(3)-185(3)

    3RFT
    15 Cal Row
    12 Power Snatch 95/75
    9 Burpees
    9:52rx

    Curls & tricep extensions

  17. Jean

    My first time posting here! Wednesday Oly 7x (1+1+1), failed the hip hang clean @ 88lbs by dropping it onto my thigh (Got a hideous bruise to show for it). Last complete set was @ 83lbs

  18. ERIC S.

    Strict press 155
    Push press 225
    Split jerk 300

    Metcon 3 rounds
    75 dubs
    50 air squats
    25 KB swings 24/16kg

    8:59 Rx’d

  19. Chi

    back to blogging…have some catching up to do!
    strict press @ 75#
    push press @ 105#
    push jerk @ 125#

  20. Joe

    Strict press : 115 x 5
    Push press : 175 x 3 (pr)
    Split jerk : 215 x 1 (pr)

    Dead tie with @BAston, but it’s in the PM so he gets the tiebreaker 🤧

  21. Roberts

    Strict press – 83
    Push press – 128 (133 is my PR)
    Too tired for the jerk, I’ll make it up another day 😀

  22. johanna

    Strict Press 5s: 45-55-65-75
    Push Press 3s: 85-95-100-105
    Split Jerk 1s: 115-125-135-145(f)
    All just under my maxes, but felt good today. thanks for the laughs Joe.
    Fun watching so many athletes go for it today!

  23. D-Nice

    strict press 45-55-60-65
    push press 65-70-75-80-85-90-95
    split jerk 95-100-105-110-115-120-125-130(f)

    slowly increasing weight and listening to my shoulder the entire time

  24. David Perlow

    Strict Press: 65-75-85-95
    Push Press: 95-115-125-135-145
    Split Jerk: 95-115-125-135-145-155-165(f)

  25. JLee

    On Saturday

    Press x 5 115#
    Push Press x 3 165#
    Split Jerk x 1 175#

    Felt weak, lot of wrist pain lately