« Wednesday June 19, 2013 »

Congratulations to Coach Shea and his beautiful bride Amy!

Take the CrossFit Local Oly PR Challenge - How much can you improve?

Workout of the Day
A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:
135/95 lb Thrusters x 3 reps
Pull-Ups x 6 reps
32/24 kg Kettlebell Swings x 9 reps

L2:
105/70 lb Thrusters x 3 reps
Pull-Ups x 3 reps
28/20 kg Russian Kettlebell Swings x 9 reps

L1:
75/45 lb Thrusters x 3 reps
Vertical Ring Rows x 6 reps
24/16 kg Russian Kettlebell Swings x 9 reps

Comments

[Zach]

I love Shea. I love Amy. I really love Sheamy!!

[bradley mcd]

Sheamy sheamy coco bop, sheamy sheamy bop.

[Justin]

Congrats you guys!
Today I went 225-245-255-265-275-275-275-275 back squats. Though I must admit my last two sets were not 3 second negatives. Because I was scared, that's why.
4 +15 Rx'd on the WOD. put the kb down in my last round, mental failure on my part. This could have been 5+ for sure, and with slightly better pacing I could've got close to six.
First workout at Local in almost a month...I'll take it.

[Rebecca M]

Squats at 83, 103, 113, 123, then back on down to 113 for the last 4 sets

WOD L2minus (L2 weights, but 6 vertical ring rows instead of 3 pull-ups) - 4rounds even.

[Mike S]

Congrats to Shea and Amy!

Man, this was ouchy. Squats topped out with one set at 305; still working on knee issues although it's feeling better and better.

Speaking of which, tried Devin's knee sleeves for the WOD... I'm sold. That said, this was a suckfest, albeit a short one. KB swings were the worst IMHO. 5 rds flat Rx.

[Dan T]

Congrats to the newlyweds!!!!

made it to 275 on the back squats... If I had made 2 reps that would have been a PR. I made it about 3/4 of the way up on the second rep and bailed. According to Amy I turned an interesting shade purple from the neck up. Guess I should have exhaled? f I'll definitely get that double next time. Getting good depth, feel like the hip mobility is getting there. Next order of business is the shoulders.

WOD

3+16 reps as Rx'd I did not want to pick up the barbell after those heavy KB swings!

Alas, too few firebreathers putting up Rx'd numbers on the whiteboard these days. What's up with that?