Front Squats and a Triplet
STRENGTH
Front Squat 5-5-5
WOD
With a continuously running clock:
3 rounds of:
10 Burpees
10 Air Squats
At 3:00,
3 rounds of:
10 Deadlifts (155/115)
10 Box Jumps (24/20)
At 6:00,
3 rounds of:
10 Hand release push-ups
10 Wall Ball Shots (20/14)
-If you do not finish the workout within the given amount of time, you still must finish and move into the next workout. For instance: If at the 3:00 mark I am not done with my 3 rounds of Burpees and Air Squats, I must still finish that workout and immediately move into the next one. The point here is to move as fast as you can so you have time to rest before moving into the next WOD. Your score is the time of each WOD.
ANNOUNCEMENT
For those of you around this weekend, Coach KP will be hosting a workout this Sunday, November 25th at 10:30 AM at CrossFit Fenway. Please join us if you’re around!
FS: 175# Elbows have a tough time today.
WOD:
1. 2:04
2. 1:34
3. 2:58
8:58 Rx
Was glad to finish that last WOD under 3 mins. Great job 5:30am. Happy Thanksgiving. NOW LET’S EAT!
FS: 130#, or depending on who you ask how much the smaller bar weighs, 128#.
WOD:
1. 1:51
2. 2:32
3. 4:56 to 10′ target (hahahaha. this one was not kind to me)
10:56 Rx.
Enjoy the holiday, all! Don’t forget to come by Fenway for some fun WODs with KP on Sunday morning!
Mandy says it’s 33# and for the longest time I believed her and thought it was 15kg or 33.069 lbs but Yosh is adamant that the again faster smaller bar is, in fact, in pounds and is 35#. I used to go with 33# but now I go with 35#. JT, would you want to weigh in and tie break this here?
I checked the Again Faster website because I tend toward smaller weights (a.k.a., not that strong yet!) – they are 15 kg bars. So 33#.
and 20kg = 44.09 lbs. I feel like this only REALLY matters on strict press day. I’m so OCD though that I wish no one ever told me…
it matters for me for a bunch of lifts. 😉 I am inconsistent – I let 20 kg = 45 lbs, but don’t let 15 kg count for 35 lbs…
Not big numbers, not Rx, but put me in a great mood nonetheless. Going to bed at 8:20 pm might also have helped. Thanks 5:30 am class, you guys are so great!
FS: 90# (5 RM), 95# for 3. After the miraculous clean of 88# last week, I thought anything was possible. Like triple digits on this! Not yet… A pleasure sharing the bar with Olivia the past few workouts – many moves are new to her, yet we just pile on plates and she nails them all!
WOD: 13:42 with scaling on top of scaling. Don’t care, did it, feel great.
You SHOULD feel good–you worked your ass off today!
FS: 165# This was much easier than the last time. Should have gone heavier, but with only 3 sets, I didn’t have the chance.
WOD: 2:21, 2:30, 4:53, RX. I ran out of gas on that last one, but it was fun.
FS: 105#… Five in a row is a no go for my heaviest… haha
WOD: 11:41. Almost RX. Had to drop to my knees for 15 HRPUs because of my arm soreness. And haven’t done deadlifts in a hot minute, that 115 felt like when I did 145 haha
And I’ve come to the conclusion that Wednesdays are my weak days… I have no clue why; it’s very strange. (At least it’s been the trend the past 3 weeks) I’m slower on Wednesdays too… Guess there’s too much of a hump in the week for me to handle! ^_- *Def Pun intended for the jokes in 5:30 today!*
Happy Thanksgiving guys! Can’t wait for Sunday with KP!
Wait. 14:41. or something like that. Wasn’t 11. Damn, wish there was an edit button on this!
FS: 120#. 5 reps is a killer! Hilary, the pleasure is all mine! I’ve been lucky to have a partner who knows what she’s doing and pushes me to work harder… One day I’ll learn what 1# feels like and be able to put a reasonable amount of weight on the bar all by myself…
WOD:
2:41
3:10 (I’m with Arianna on the DLs. I thought I was lifting a million pounds…)
4:51
Total: 11:01
I was RX until I hit the wall balls/ push ups, and scaled both. I think push ups are my arch nemesis, and I clearly have a lot to learn about how to do wall balls! Ouch.
Fun workout today though. The possibility of getting rest time was an effective motivator! Thanks again 5:30!
Front squat – 165
Workout:
1:34
6:something or other
Math
Total – 9:24
Great abbreviated week. I’m hungry.
The numbers I put up are cumulative, not the individual for each portion.
Front Squat – 85#
Slowly but surely my squats are getting better…
WOD – 14:41Rx
I liked the AC/DC music choice – Highway to Hell seemed especially appropriate as I made my through round 2!
Happy Thanksgiving!
I totally noted the irony of that song too! Great musical choice for third set of this WOD…
FS” 130# PR
WOD: 11:22 Rx
Finished round 1 in 2:40 and then round 2 almost at the 7 min mark so no rest before round 3. This one felt like death. HURTS SO GOOD. Ready to run some of my glycogen stores out today and try to resume some semblance of ketosis…