Bench Press
3-3-3-3-3
Rest as needed
Row 500 meters
Run 200 meters
50 Double Unders
3 Legless Rope Climbs 15′
50 Double Unders
Run 200 meters
Wear long socks for the rope climbs, bring your jump rope.
CrossFit 305 Kids next class is TODAY! Wednesday the 31st of March at 4:30pm. We will also have an adult class for those of you bringing kids, and anyone else as well. For those of you that came out Saturday, you know that the kids and the adults had a great time. See you tomorrow! Please take a minute to add us on Facebook.
Of Interest:
I listened to Paleolithic Solution PodCast while working out (http://robbwolf.com/2010/03/30/the-paleolithic-solution-episode-21/)
ohp
75 x 5
85 x 5
95 x 5
55×10 x5
Dead hang pull ups
10 x5
Tabata Row – 8 rounds
F – That. Robb Wold Started talking about olice oil based mayo at round 6. Almost lost my breakfast.
Sit ups
CRUNCHES!
side bends
Bench
225×3,235×3,245×3,255×2,225×5
Tabata Row
best interval 108m, worst 93m
Bench press
155×3
185×2
175×3
175×3
145(bw)x12
finisher (with 9 towel pull ups subbed for rope climbs…I know, I know)
7:45
One Arm Fran.
http://sherdognet.craveonline.com/index.php#http://media.crossfit.com/cf-video/CrossFit_OneArmFran.wmv
coming back today
i think
breakfast 10:30 am
ground turkey, asparagus, red yellow peppers, onions, garlic, chives, 2 quail eggs
lunch 2-3pm
guacamole and tuna
snack 4pm
brazil nuts
and banana papaya shake
WOD if i make it and feel right
then
dinner
not sure yet, I’ll figure something out
Sled Pulls down and back 2 plates, 3 then 4. Great stuff. we need to get that thing outside in the grass once it gets about 30 degrees hotter
Bench press nostalgia – 4 dudes standing around a bench changing plates. Felt like college. 225(4), 235(3), 245(3), 250(3), 25(2, f on 3rd)
Burner (rx – legless) 7:27. Thought I was toast on the last one – one arm reach to hit the stripe, then could not catch myself coming back down without legs. Stayed on long enough to slide down to safe bail height. Fingers numb for hours. Good times.
50 jacks
20 lunges
20 pushups
20 hollow rocks
2 rounds
2 position clean
Muscle Clean-Hang Power Clean
155×3x1
155×3x2
DB turkish getups
50×5x2 (R/L)
Pullup Ladder
1-6-1
Incline Treadmill Tabata
10incl. / 7 spd.
Tomorrow I go to CF516. Looks like a bunch of young guys chasing the dream. more info to come.
adam – I think I had a distinctly different college experience than you.
Sled pulls/jump squats, dumbbell throws outside. Gonna be using that grass a lot more…
Bench Press 185×3, 205×3, 210×3, 215×2, 195×5
Conditioning later.
Have not been to CF305 since last week. I got Shingles and just now going to have my fist solid meal in days.
I think il be fully recovered in about 6-7 days. Got new meds today.
See you guys soon.
Dan, Jump Squats? With barbell? Dont be that guy. Next you’ll be back squatting on top of a Bosu ball. J/K. But not really.
K-nasty – I think he was probably doing these:
http://www.youtube.com/watch?v=MJ6KJintn70
which are a pretty damn fine exercise IMO.
Ohhh Thank GOD! Gracias for the clarification amigo!
Misc throwing,pulling,jumping exercises-
Bench 5X3- 185,205,225,235,245×1
Finisher- 9:36- not so legless.started w dubs and realized i’d be there all day so switched to singles.
@juan – feel better soon!
@luis glad to see you back
To the 6pm class – fun times for everyone
Some db swings, pp, dl, push up -rows and throws
Bench (deload week)
45×5
95×5
115×5
140×5
170×5
Deadlift
45×5
55×5
65×5
Some sled drags
Good times
Hey Dom, Im unfamiliar with the “deload” protocol. What does it encompass, and what are your goals during this phase?
500m row/200mrun/50dubs/3 legless rope climbs/50dubs/200m run
6:31
burner. rope climbs felt good.
K-Roc-That guy? Coming from K-Rico in the short shorts/knee pads/hi socks? I’m that guy? Really?
Jump squats w/ light barlell to quarter/half depth for 8-10 reps. Great for explosive jump building. I dunked for the first time at the age of 32 on a steady diet of these, 20″ repetitive lateral jumps, stair sprints, explosive burpees and unilateral dumbbell work.
Juan-get well soon!
6pm class was on fire tonight. Great dumbbell throwing madness. And six chix gathered around a bench press is pretty good stuff.
Its a built in light week every 4 weeks. So for three weeks the loads increase, then the fourth week you back off. The idea is to keep fresh and to avoid over-training and hormonal fatigue.
DM, Touche’ my friend.
Rest from PTP protocol. Did WOD instead
Bench Press 225/235/245/250 Had more in me but called it off. Don’t like the way bench pressing makes my shoulders feel. Agree with Dom that I need a more narrow grip. It was fun.
Finisher – Rx – 8:14 Felt like I had done Fran. Last climb with dubs right after crushed my shoulders and elbows and I was spent metabolically for the run. Sorry Dan, I never learn. I thought I was taking it easy on the row, felt good on the first run, but it bit me on the back end.
K2 – 75/85/90/95/100
Finisher – (climb used legs) 12:09
Great programming last several weeks. You are making me want to come of the PTP program.
7 PM class did great work. Lots of fun with the sledge drag outside. Congrats to Katia and Anne for pulling over their body weight.
finisher/metcon
6:32