Deadlift 5-5-5+ (65-75-85% of 90% of your 1 rep max)
Add 10 pounds to your training max today
Rest as needed
Row 100 meters
10 attempts, rest as needed between efforts.
(Gym record 14.9 seconds, Kevin Svercek)
World Record 100meter indoor row 13.9sec
Tomorrow is the first WOD at CrossFit A1A
NO 7:30pm WOD tonight!
Dynamic DL:
Deadlifts 10×2 @ 50% of 1RM (25% of load from bands/60s rest)
Rev. Hyper 3×5 Weighted
Static Hold Back Extensions x 3 Max Holds
Weighted Situps 3×15
Stretch
*A Congratulatory Coconut Water on me to whomever tops my current gym record for the 100m row.
A1A 500 meter course x2
A1A 400 meter course x1
Mopsick GPS precision. Both are exact. I Hop Parking lot look out.
‘Adam’s Hernia Buster’
21-15-9
Squat Clean Wall Balls
36″ Box Jump
Low 8 something.
A1A has been broken in. It works.
What are SCWB you ask?…Squat Clean Wall Balls of course!
What is more amazing is the hernia bulge coming out of my shin after missing box jump #9 on the second set. You have to see this thing. Looks like someone shoved a raquetball down my skin.
CF A1A is awesome. Space and layout is great. Many good times and pain there ahead.
I dont tink anybody asked what a SCWB is. Is it like an twirly wirl? Or Dippidy doo da?
I asked, and I found out.
It is very similar to a woppity woo, somewhat close to an upsie downsie.
SCWB= urban dictionary
place where indie kids who are too cool for real people make imaginary internet friends who they feel they can relate to
“can jimmy come to the game tonight”
“im sorry, im afraid hes still on the scwb”
Crap forgot to do my DL
WOD – “Dirty Thirty” for time
30 Box Jumps 24″
30 Pull Ups
30 Kettle-bell Swings 53lbs
30 Walking Lunges
30 Back extensions
30 Push Press 30lbs
30 Wall ball 18lbs
30 Knees to Elbows
30 Burpees
30 Dubs
(28:31)
(2 Mile run – Bad leg didn’t run)
Hi guys! Trying to put together a group for a day of beach volleyball/ paddleboarding and BBQ for the 4th of July.. a few of us are already meeting up so let me know
Truly appreciated the push and the coaching today. Thank you!
Fast rows are FUN! Never did that before. Wish there was a seatbelt:)
Dynamic DL:
Deadlifts 10×2 @ 50% of 1RM (25% of load from bands/60s rest) – 240lbs/Green Bands
Rev. Hyper 3×5 – 40/50/60
Static Hold Back Extensions x 3 – 60s Hold
Weighted Situps 3×15 – 25lbs
Stretch
What time does the WOD start tomorrow at A1A?
Ernie, 9:00am (almost sure)
Moved Dom’s 385# 1 inch on the bench press.
Power Snatch practice, worked up to #115. No failures.
Deadlift 185#-215#-245# x 5
100m Row – Fastest time 17.1 never got it again. Bunch of 17.3 and 17.4
beer assisted 100 m dash 15.1
I will win you k-rico, hear me now.
COME DOWN!
DM by the time you hit a 14.8s 100m, I’ll already be hitting 13.9s.
Challenge Accepted.
C&J up to 240. 250 failed thrice.
Push press 5s: 135,155,165,175,165,155
Squat 5s: 135,185,225,275,305(represent),275,225
Speed bench 10×2 @ 155#
Rack lockouts 5×1 315/325/335/355/385
Power Snatch 5×2 @ 135#
Barbell Rows 3×5 @ 205#
K-roc- thats funny and probably true.
Im in on this. Not to beat anybody. just because.