Up the Volume

Monday was a sneaky little circuit that got difficult in a hurry...

It was also a sneaky little plot to get a few of you to up that pullup volume!

Here is what you did based on rounds:

11 rounds = 66 pullups and burpees!

12 = 78

13 = 91

14 = 105

15 = 120

While not many of you said it was Fun, I thought it was!

Maybe next time we'll work down from 15!

Great effort...

Team 5p Snatch Form, Presses and more!

First off, several personal records for 5p tonight!

The opening show was watching Cheryl hit her first pullup...oh, she then hit 5 in a row!
Laura B had a previous best of 4 pullups (established 4-weeks ago) she hit 14 today!
Yes that's right, she went from 4 to 14 in 4-weeks! WOW!
Melissa popped out 12 solid chinups joining the double-digit club!
Jeremy got on the record board with 24 and Mickey with 21, congrats guys!
There were plenty of other PR's...congrats to all!

The Strict Presses looked rock solid also...great progress 5p!

Skill Work: 30 Minutes

Burgener warmup

Barbell Snatch x 5 reps

WOD:

3 rounds no time limit

Max reps Strict Press

Max reps Pullups

Pro: 55 W, 95 M

Pack: 45 W, 85 M

Porch: 35 W, 65-75 M

Then...

Tabata squats

Output/Score:

(Total reps of strict press + total reps of pullups)

X

Lowest Tabata squat interval

Good Stuff!

Pro:

Pack:
Leo 1392
Jeremy 1064
Melissa 1020
Laura B 840
Richard 715

Porch:
Mickey (75lb) 864
Robin 380
Cheryl 380
Brenda 742 green
Brian (65lb) 392 green

CrossFit Hero Workout: "Daniel"

Stuart put in another gutsy Sunday performance

His Kids came to cheer him at the finish!

Keturah is keeping that torso straighter leading to a more efficient thruster!
Andrea T was explosive on the thrusters!Katie and Elise kipped their way through 100 chin-ups!

Georgia surprised us with a Sunday appearance

She is really dialed in!
Way to stretch that band out MJ!

Now you need to get that head and chest forward more

Great progress today!

CrossFit Hero Workout:
“Daniel”
50 Pull-ups
400 meter run
21 Thrusters (65lb W, 95lb M)
800m run
21 Thrusters
50 Pull-ups

Rx:
Andrea S. 24:56
Craig 25:41
Georgia 26:24
Danny 32:26
Katie 33:13
Amber 33:44
Keturah 37:00

1 Scale:
Charlie 25:40 (35lb DB)
Elise 34:16 (25lb DB)
Andrea T. 39:58 (60 chin – Rx Thrust)

2 Scale:
MJ 43:44 (60g, 20lb db)
Kaii 42:22 (40g, 20lb db)
Stuart?
Ben?

Absolute and Relative bodyweight Strength

A special Mention to Aaron and Vinnie who both hit bodyweight Strict presses today!

Strict Press - Warmup and work up to your 1 rep max, once the full lock is complete the timer starts its countdown of 1 minute and 30 seconds - run to the pullup bar and get as many pullups as you can in the remaining time - Multiply the Max load in your strict press by the number of chinups you were able to hit.

(above) Murderers Row For The Kettlebell High Pull - Gar has been man-handling the 88lber, time to get a heavier one?

(above) Stacy puts in the effort day in day out and continues to progress - today she became our first 100lb strict presser, last week she churned out a 1:45.9 500 meter row - She is an amazing athlete and like many on our CFOT team inspires us all to strive for more and Rest Later...

(above) Steven is as tough as tough gets...

(above) Pat has really dialed in all-around - a Solid press to go with an impressive kip

(above) Georgia is witty and inspiring - this girl is legit-CrossFit too

(above) Katie is enjoying her spring break and getting her CrossFit groove back - a solid 75lb press with a close miss at 85lb!

###

After the "Strictpull" Test we burned through this little gem

AMRAP in 20 Min:

5 Strict press with 70% your max (just lifted)

10 Burpees

15 Kettlebell High Pulls (go heavy)

Turkish Get-ups to Overhead Squats

Our Main Circuit today was another test of strength and form

We "warmed-up" with some Heavy Turkish Get-ups, an excellent preparation for Overhead Squats. 3 reps with average weight, 2 reps a bit heavier, then 1-2 sets of max singles!

The Challenge was;

"What % of your weight can you get-up with?"

While I'm unsure of exact % here a few of the top all-time class numbers I can remember:

Che: 55lb

Stacy 55lb

Andrea 55lb

Chriss 95lb

Chris 85lb

Vinnie 75lb

Once you can get-up with a 30lb weight you should move to a barbell; it's a heck of an experience!

WOD

AMRAP in 25 min

5 Ring Dips

10 Overhead Squats

15 Pullups

We averaged 4-10 rounds

The overhead squat continues to be a challenge!

Strict Press Circuit and the Beast

CrossFit Workouts: Subterfuge, Clench, Wall Alarm

61 In-Action Photo's from Today!

I'm continuing to Experimenting with our New Data Base

These rankings are in Real Time and will continually update as members input their data

Some of us did these workouts as Prescribed, others made some modifications...
Some sample modifications: Bands with Pullups, Number of repetitions in the workout, or even adding a Weight Vest

Normally I would rank according to level:
Pro meaning as prescribed
Pack meaning modified

So far I haven’t been able to separate this data accurately...

When you enter Data be sure to put your modifications in the comment box of the Data you are entering...when I pull this data out I can then go and click on your name and look at the comments to see if you modified and what modifications you made

This helps with future programming and properly utilizing benchmark workouts

Subterfuge
AMRAP in 30 Minutes:
10 Get-ups (total)
10 Ring Dips
10 Chins

Clench
AMRAP in 30 Minutes:
10 Chins
20 Kettlebell Swings
30 Squats

Wall Alarm
10 rounds for Time:
5 Burpees
10 High Box Jump
15 Wall Ball

Sell Out Tabata with a Mash-Up

What is a Sell Out Tabata with a Mash-Up?

-Click Here-

I saw some amazing effort today and quality output as you continued to push your Strength and Conditioning Levels!

It was another sneaky workout that unfolded with twists and turns and you forged right through...

Awesome!

We'll continue to work the strict press regulary in class, the initial results and feedback has been outstanding. I like the overhead position of support you are able to maintain with this movement and what this will mean to our continued progress.

Check Your Email Inbox, I'll post directions on how to input your workout into our new data base...this is a work in progress!

Also, see our community forum for upcomming events!

Finally, this Thursday Adrienne will teach class and coach some in-depth techniques on the Kettlebell clean and jerk!