All legs
http://youtu.be/bdJkd9kfZdo
Strength
Deadlift 2-2-2-2-2
WOD
3 rounds
10 Thrusters (115/75)
200m Run
30 Double Unders
Lauren Tymon’s Raffle winners have been announced! The following people please email her atlauren.tymon@gmail.com to claim your prize!
Damien
Olivia
Katrina
Dave
Olivia Peters is trying to organize a team to represent CrossFit Somerville at the Climb for Hope! The Climb for Hope is a race up 46 flights of stairs located at 1 International Place and takes place on April 28th. This stairclimb raises money for Wediko Children’s Services, who provide mental health services for children in the Boston area. If you have any questions feel free to email her at olivia.n.peters@gmail.com or refer to the poster next to the white board. Here is the link to register:
Use discount code- Crossfit2013-
http://www.imathlete.com/events/EventOverview.aspx?fEID=14339&z=1357570898734
DL = 175#. I probably would have joined the other ladies in PR town if I’d only checked my dang book beforehand!
WOD = 8:27 @ 65# and 90 singles. I think I scaled this one appropriately, and I managed to do the sets of singles almost unbroken, whereas I used to trip over my rope constantly. My doubles are getting better, and pretty soon it’ll be time to bust them out in a workout.
Excellent job, ladies. Fun 5:30 today!
I think that if you match your previous best, that is still a “personal record”!!
So the last open workout is upon us. If anyone would like help prepping for this dirty little number and strategizing for chest to bar (even if you haven’t done them before) and being efficient with your thrusters, I’ll be around during the evening classes Thursday and Friday flopping around on a lax ball. Stop by and ask for help!
help.
chest to bar tips for people who haven’t done them before? all ears 🙂
Deadlift: 200# PR !! Just turned my very recent 1RM into my 2 RM 🙂
WOD: 10:09 with singles. I’m coveting those doubles, man. Used 75# barbell.
Deadlift: 265#. Damn close to 2x bodyweight, but that cookie I ate yesterday must have turned into a couple of pounds… I do realize that I can hit a 2x bodyweight DL by EITHER lifting more or weighing less!
Wod: 7:52 @ 75#. I did the first set with doubles but my legs just couldn’t do it. Switched to singles for the last two rounds.
Time to start bulking up! 😛
I think I’d rather slim down!
Fun 5:30 class today, and it was actually completely sunny outside by the time we started the WOD! Surprise, surprise.
DL: 183# for 2, 188# for 1 – both PR by quite a bit. I wish I could say I used “all legs,” as the title of this post indicated, but my form was not always great, so I am mostly feeling it in my back.
WOD: 8:43 with 55#, singles. All that PRing really took its toll on the thrusters, and even the clean to start was much harder than expected.
DL: 405# This was 10# shy of my 1RM. Probably should have gone a little heavier, but I felt pretty good about the form.
WOD: 8:49 I think. 95# thrusters, and only 15 DUs, alternating with singles. It turned out to be a pretty good scale, since I could get some work on DUs while fatigued and still finish in a reasonable amount of time.
Sweet progress, Amos. Keep it up! Those DUs will come really soon. Also, I definitely believe you can reach the 500# DL club this year.
Thanks, dude. It felt good to go heavy again.
I can do double-single-double-single as well and have been wanting to use it in WOD – I was thinking a good way to count would be Every double = 1 rep and every single = 0.5 or 0.33 depending on what the day’s scale is? Today we did x3 singles so in order to make “30” I devised an algebra equation…
R=xS+xD R = 30 totals reps D=1 double and S=0.33D (single is 1/3 a double) x = # reps of specific jump type) then 30= 0.33x + x, 30/1.33 = x, x=23 but that means you need to do 23 singles and 23 doubles so really that’s 46 “jumps” in double-single format.
Sorry for all the math. Is this legit? Can I do this? If the scale were 2x singles today x=20 and I’d be doing 40 jumps of double-single…
I realize I overcomplicate life.
That makes sense. I think usually coaches have told me that if you’re alternating, you only count the doubles, so you end up doing at least twice as many jumps. Mandy was very nice this morning, though, and let us do fewer DUs so that we could practice.
Well that would be the way to Rx it… I should just woman up and stop avoiding an Rx. One day it will annoy me enough that 30 single unders accompany my 30 double unders and I will figure it out. I think it’s that “fear of taking 20 minutes when everyone else is done in 8”
Mandy is very nice. I have yet to do a double under in a WOD. I would/should have tried today. I vow to next time. I’m going to hate myself for pressing post.
You can always wait for an AMRAP.
How the hell do you do algebra equation during a WOD?! I have trouble counting past 5.
Just wanted to post a shout out to the 5:30am girl power class. Tons of PRs AND we all posted on the blog. Thanks for a fun class today! 🙂
Blog power!
As much as I love the dudes, all-girl classes are pretty sweet.
DL: 325#, PR sucka; these felt great for the first time
WOD: 6:48 Rx with almost killing myself running and then Nikki laughing at me for the rest of that lap.
Deadlift: 315# across. Didn’t want to go for any PR attempts so I didn’t smoke my back for 13.5 on saturday.
WOD: 6:00 flat, Rx. Doubles after running is something I haven’t experienced in a while. Took until the third round to really get used to that feeling again.
Hey guys! So the decided location will be Pheonix Landing in Cambridge. We were thinking to arrive around 10ish to beat a line. I can drive if anyone needs a ride, and my phone is 617.771.9017. Maybe we can meet at CFSV first if that’s works. And rich, I only
Laughed once I knew you were ok 🙂