Welcom to 305 Carl!
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (40lbs each)
Run 400m
Post time to comments.
mark’s daily apple has had some recent posts on posture. i’ve come to realize that some/most of the knots i had in my low back were due to slouching while seated at work. mark recommended this book:
http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605
i just read it. if you follow the author’s advice on fixing your posture, it should eliminate most back pain, and put you in the right position for pretty much all o-lifts, powerlifts, etc. also, this is probably more important as you age, since most people get shorter due to spinal compression – the author says that you can avoid this.
here is a video summary
http://www.youtube.com/watch?v=-yYJ4hEYudE#
1000mtr row/50 air squats
OHP 5×3
140lbs
21-15-9
HSC (135)
HSPU
7:50
Great morning/day at the gym. The kids class was really neat and provided a good time to all of the kids. Hope to see a bunch of you back here for next weeks classes!
Thanks to everyone for the support for this mornings CF Kids class. Nice turnout and I am really looking forward to the program. I don’t know about anyone else, but my kids were not nearly as tired out as i would have liked them to be. Have to remember to throw in more burpees next time.
really wanted to hit the lumberjack but didnt have the time. Was able to squeeze in JOSH:
21-15-9 OHS 95(#)
42-30-15 pullups
8:22
DC Sectionals Update:
Day 1: I’m 84th out of 157.
WOD 1: CINDY w/ 20 lb weight vest. VERY strict standards.
14 rounds + 5 pullups + 2 pushups
Did three rounds in 1:45 and gassed quick… haha. Had almost 10 rounds at the 10 minute mark. All pullups unbroken, pushups were surprisingly VERY difficult and was doing singles by round 7, and I was overall slow on the squats. Surprised me how tough it was, and how much the weight vest affects your breathing (maybe it was just on too tight:). An interesting point of reference: My buddy who has a totally legit 28-round CINDY did 16.5 rounds!
WOD 2: 185lb max clean and jerk in 3:00. Had to catch the jerk fully locked out, w/ absolutely no push-out.
7 total
I finished 12 total overhead locked out, feet together; however, they did not count 5 because because I pushed them out the last little bit. I made a mistake and went over two minutes trying to push jerk the weight. When I switched to split jerk the last 45 seconds, I nailed 3 in a row… lesson learned.
Good WODS and great competition. Disappointing in my performance and place, but I guess the encouraging thing is that if I would have put up the numbers that I think I’m capable of I wouldn’t be doing bad at all.
Tomorrow will be interesting. OHSs are going to crush me:)
Thanks for the texts of encouragement today.
Sorry, but I wore my CrossFit 305 T-shirt today and think I tarnished our box’s reputation… Also, I’m pretty sure there was video captured of me doing a “Party Cop Booty Dance” before WOD 2.
Congrats Chris and good luck tomorrow. We’re all pulling for you. Wear that 305 shirt with pride. Maybe Dan minds, but he can be a jackass– he won’t even sell me a shirt from 305 (I think he’s embarrassed by me). Btw, is it ok to curse on here now that we have the 305 kids class. Should we expect to see blog posts from 6 yr olds? Great job Adam on your first class. I know I got there late, but I heard from parents and kids that they loved it. Great addition to the gym.
Chris – Keep on doing what you do, and rock that shirt! Push yourself (as we all know you will), and spread the power of the party cop.
Kids class today was fun. Awesome to see 305 members with their kids, excited to share the space. Good energy in the gym.
HPC
100 x 5
115 x 5
135 x 5 (thanks Dom for pointing out my nervous hyper-extension)
Front squat
115 x 5
135 x 5
155 x 5
65 x10 x5
GHD (this hurts!) x5x5
Knees to elbows x10x5
Dead Hang pull ups
5×6