Warm-Up
Coach’s choice
WOD prep
Pause front squat
Work at 75% of your 1RM Front Squat for 4×2. Same weight across.
Hold a one second pause at bottom of each rep.
Shoot for a 5 to 10lb increase from last week,
WOD:
Merry GO Round
4 Rounds:
1 Minute Russian Kettlebell Swings (70,53)
1 Minute Reverse Lunges
1 Minute Calorie row
1 Minute Rest
*Score is your total reps for all 4 rounds.
Endurance & Stamina:
15k bike
every 3 minutes perform a max L -sit hold
Record your time for the bike and your total time holding the L-sit.
CFS Brief:
*Free class Friday October 5th. If you have a friend that is interested in trying CrossFit all classes are free that day..
*30 Day Fall Partner Nutrition Challenge
Day 8
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
Merry Go Round. 302. Rx.
Merry Go Round: 291, 26# KB
70# Front Squat, up from 55# 2 weeks ago. Glad to be back in the box after a short IR. The 5:30 crew is growing….30 today! Shared my station with Ilana – thanks for the push in the last round!
337 rx
FS: 200
Front Squat: 105# Up 5# from last week, focusing on maintaining good technique. Fun working with Melissa!
Merry (or should it be “Merri”?!) Go Round: 256 Rx Great to have Becka working just ahead of me so this workout felt like you had some company. I liked the triplet and the opportunity to go heavier on the KB. I didn’t even mind the rower 🙂 Nice job to Hanna this morning keeping a class of 30 athletes on task!
But no one did 51 burpees in honor of Crazy Mike’s Birthday yesterday? I think that 7:30 will have to do them tonight, and then maybe tomorrow your wacky crowd of thirty early risers can do them too.
Why did I not know it was Mike’s birthday?!?!
It was nice to be back in the box after a bunch of travel last week.
Can’t do squats, so did bench press…95×10, 115×10, 135×8, 155×5
WOD: Same triplet idea as the rest, but did:
– One Arm Russian KB swings (26#): 32, 32, 32, 33
– Seated Wall Balls (8#, 10′): 25, 25, 25, 27
– Med Ball Situps (8#): 25, 25, 25, 27
– Rest
Total 333.
Thanks to everyone for all of the help bringing me weights, putting my stuff away, etc.
I did not know it was Mike’s birthday either! We may all have to gather around the campfire and do burpees. Happy Birthday Mike!
Nice to see you this morning JD! Great job with the workout – I marveled at your 1-arm seated Russian swings 🙂 You have truly perfected the seated wall ball…it is mesmerizing.
It is good to have you there, JD. I know what you’re going through stinks – and that’s a kind word for it. Just think of how great 2019 is going to feel once you have all of this behind you. And as Deb said, you are the master at the seated wall ball. I can’t even do them standing up!
Merry Go Round: 226 reps (62# KBS)
Front Squat: 165
FS 175/185/185/195
Merry Go around 286 RX