The Workout Of The Day Is The Only Workout For The Assigned Day. Make Things Easy On Our Coaches This Week By Being Extra Awesome Members!
Monday
A. Press 1 Rep Max
Followed By
B. 40-30-20-10
Kettle Bell Swings 1.5/1
Lunge With The Kettle Bell
C. Post WOD Accessory Work
100 x Band Pull-Aparts Red/Purple
Tuesday
Focus Work
Use The Same Template We Followed For 4 Weeks
Wednesday
A. 1 Rep Max Sumo Stance Deadlift
B. Annie
50-40-30-20-10
Double Unders
Sit Ups
C. Post WOD Accessory Work
100 x Band Good Mornings Blue/Red
Thursday
3 Rounds For Time
20 Pull Ups
30 Push Ups
40 Box Jumps 24/20(Step Down After Demonstrating Full Extension At The Top.)
Friday
A. 1 Rep Max Over Head Squat
B. Jeremy
21-15-9
Over Head Squat 95/65
Burpees
C. Post WOD Accessory Work 50 Tricep Press Downs With A Band (Choose 1-Blue/Red/Purple)
Saturday
2 Rounds For Reps. 2 Minutes At Each Station. Rest 3:00 Between Rounds
1. Row (Cal.)
3.Box Jumps (Same Standard As Thurs.)
4.Kettle Bell Sumo Deadlift High Pull 1.5/1
5. Wall Ball 11'/10' (1FT Higher Than Normal)
Sunday
Jackie
Row 1000m
50 Thrusters
30 Pull Ups
72 comments:
Hey. You guys don't mind if I do Tuesday's wod on Friday and add in some back squats on Wednesday and switch Saturday and Sunday do ya?? Hahaaa!! Just kidding! Have fun in Florida Lee Family! So jealous!
Thanks Erin! We will miss C3- post all your times to this comment thread each day:)
Have fun Mark, Sarah and Jon! We'll miss you guys.
Thank you Liz!
How did the WOD go today for those who did it?
60 press 14:10 rx Sabra
Went great Mark! Hope you guys made it out okay!
85 press!
Forget my time but I did squats instead of lunges. Ankle:)
Great job coaching mason!
Kurt. M
185 strict press
9:47 three days of storm work took their toll on me! Tough WOD! Great to finally meet the infamous Mason! Your already a fantastic coach!
145 press and 6:43 on part b...managed a good pace as I could see the end getting closer...have fun Mark and Sarah!!!
Thanks Kurt and Erin!! Appreciate it. Nice job by all today. That was a burner wod today but everyone stayed strong to the end.
70 on press and 11:37 on part B rx. That was a tough one after being snowed in for 3 days! Thanks Mason for keeping us going! - Kelly
#70 press (#15 below my pr, working on it)
9:34 rx
Great Wod! 60 strict, 65 when I push pressed first and attempted strict second. So 60.
Rx'd the wod at 10:05. :)
Lee's have so much fun in FLA!
I promise to be an extra awesome member while you are gone :)
Erin, so funny!
Hello all: drove to myrtle beach, and worked out with crossfit vengeance. Nice box. Next up: crossfit mousetrap
Fun week! have fun in florida! :)
A. 125# press (5# below pr)
B. 11:24 Rx
105 on the strict press, 13:08 on the WOD (props+thanks to the 6:30 pm class for the extra push & motivation)!
Pullups, 75 lb over head squat,DUs and push ups. Striving to get better.
Finally made it! Woke up and did run to the end of the street, 10 50lb Dumbell cleans, 10 burpees. No clock today, just for fun did 4 rounds and then had breakfast and a swim:)
1) 125# strict press
2) 9:48 for RX WOD
100 pull-aparts with band for "accessory" exercise. Always a motivating workout with the McD brothers.
-- Adam
A-165
B-10:32?
Those kb lunges are sneaky. Don't feel them till the next morning
Dom
A. C2B Pullups (5 reps)
B. Front Squats (135, 5 reps)
C. Ring Dips (5 reps)
D. T2B (10 reps)
I'm sore as !@#$, three WODs in a row have really taken a toll on my body. Looking forward to my rest day tomorrow and coming back strong on Thursday.
mon: A) 70lb press B) I think i used 12kg kb, 9:49?
wed: 210max sumoDL
Adam said...
A. Muscle-ups (10 first round, then 3 to 5 per round thereafter)
B. Overhead squats (95#, then 75# for last two rounds to keep form)
C. Handstand push-ups (one Ab mat, negatives in later rounds)
D. Potpourri -- L-Sits (20seconds, 15seconds, 12seconds), 30-inch box-jumps, toes-to-bar
These workouts are a great idea to improve on weak areas. Keep 'em coming.
I know SuperMark-the-Vespa-slayer discusses it, but rest days are definitely key to maintaining fitness. The Crossfit.com website typically runs on a 3-on 1-off schedule.
- Adam
Great 6:00 AM group! Awesome work everyone!
A. 275# sumo dl
B. 6:09 rx
C. 100 blue band
Did wod all by my lonesome before and after class. Having my kids out of school for 2 weeks straight is really messing with my wod schedule.
http://www.blogger.com/comment.g?blogID=8532439017420643081&postID=2375067183130275683
Here's the link to the last time we did Annie. If you were like me, I forgot to note my time.
Kurt M
SDL 365
7:20 Annie Rx
Holy Sh..... Doc you couldn't have chosen 4 harder exercises! What a beast. Kurt M
Great 9:30 group!!!! A)265 SDL B)9:06 (PR for both) C) Blue band(that was tough) Then we finished with the SABRA 100 (since we already did sit-ups we did Abdominal twists with wall-balls, that was a FUN finish!!)
Amy Kb is my hero! What a SDL 275!!!!!!i Wow
Kurt M
205 for SDL
6:16- Annie- I think that's a pr. Sarah??
wow!!!! Amy you are inspiring!!!
monday: press:85#(PR), 8:55 RX
Wed:SDL:215# and 12:32RX!
315 on sumo dead lift...will def get more next go at it...5:53 on "annie"...sorry I beat you today Amy, it must have been your shoe-laces ;)
230 SDL PR
6:42 Annie, not my best showing at all.
Molly, you rocked Annie today with 5:05 UNBELIEVABLE!
That's not a typo...
Great job!
205 SDL, 9:59 singles x2. 9:30 was fun! I think my sides hurt from laughing so much, more than those sit ups or twists! -Sabra
Thanks, Brendan, but you beat me far and square. You are FAST!
205 SDL PR, 9:50 Annie with singles x2. No double unders yet for me.--Kelly
Fair and square ;-)
A-375 sdl
B- 6:28 rx
-dom
Fun reading everyone's comments- feel like I can stay in touch with you guys! I visited a local affiliate in Orlando @ 7:30am
25 rep bench press 155.
Then 4 rounds
Run 200
10 push press 95
10 over head split squats
10 broad jumps
7:43
Finished with 100 hamstring curls and strict pull ups.
Adam said...
1) 335# sumo-deadlift
2) 5:48 for RX WOD
3) 100 band good-mornings with blue band. I think this was the worst/best part of the WOD.
Molly CRUSHED this WOD. It was intimidating & ferocious.
-- Adam
165 SDL and 6:23 Annie - I think that's a PR for me. Molly - WOW!!!
Before breakfast
Annie 7:30 The high Florida elevation makes it hard to breathe;) then 40-30-20-10 swings/lunges with 50 lb Dumbell. Post wod breakfast and hot tub!
I am still sore from that monday workout.
18:03 for the 3 rounds today. Tough but fun workout, as usual great 9:30 group. Finished up with the Sabra 100. :)
Kurt M
Rx'd 14:12
Brendan, Brice, and Amy " the Body " Kb are not from this planet! Terminators!!!!!!
12:42 Rx at the 4:30 class. Sub 10 minute scores = beast! Great job everyone.
9:18 rx..the pressure was on with the all star 330 squad...Amy is a machine, I love the competition!! I have to put up a solid score today, I began push up competitions at age 5 with my dad....he still has me in arm wrestling, but that's a skill ;)
23:15 - took forever but I made myself jump up on the box instead of stepping up which I've been doing lately. So that's progress!!! Why do I ever NOT go to crossfit?
Adam said...
RX 9:48.
I was trying for Brendan's ridiculous score, but couldn't match it. That guy is scary good.
Great WOD, as I love anything that involves pull-ups, push-ups and box jumps.
- Adam
25:58 RX. Great job everyone!
Tried to keep up with Brendan and Bryce! Those guys blew me away. Finished behind them at 11:34 rx. Thanks for making me work for it guys. Great group at 3:30.
Thanks, Kurt! You rocked this too! As, did the rest of the group.
Kurt M
A. 125
B. 7:43 Rx'd
Great job 6am group! Did wod after you all left, with a time of 5:37 rx. Tried to work on 1 rm, but stopped at 95# for two reasons......one being I was alone and the other being my shoulder injury. Point is, I made this decision for safety reasons. As hard as it may be, you need to listen to your body and know your limitations, especially if you are hurting. Injuries don't get better if you don't attempt to nurse them a bit. We'll see if I am able to follow my own advice. ;-)
Ivy. Here is a link for the comp this weekend. Sorry I didn't give it to you before you left this morn.
https://clashonthecape-es2001.eventbrite.com/
This event was rescheduled for this weekend, due to the weather.
Amy good point. I've been in pain with my shoulder as well and putting off getting help with it. Finally did and feeling better already but my wods will be different. After this nasty cold leaves I'll be back at it!
Before breakfast- Ran about a mile and did 4 sets of sprints 100-200m it's a chilly 55 here.
Great words of wisdom Amy. I would like to add is all of the Instructors/Coaches are super helpful with scaling and adjusting the MODS to prevent further injury and allow you to heal while still maintaining a level of fitness. You guys were extremely instrumental with my Achilles injury
115# OHS. Up #10 from last month. #5 pr, yay!
8:34 RX- first time.
115 stopped because ankle was weird. It's so hard to make yourself stop! I did get 115 up
I the OHS though!
9:24- #65 did toes to bar instead of burpees.
Did Wednesday's WOD today at 3:30 class. Sorry for disobeying you Mark. Haha.
A. 335# sumo dead lift. Thought it was 30# LESS than my pr but turns out the last time I did my 1RM for sumo's was back in the summer. My pr for a dead lift is 365#. I pr'd my sumo dead lift by 60#!!!!
B. Annie - Got 6:44 Rx. 14 seconds slower than my pr. Just couldn't get in the groove with the double unders for the first 2 rounds.
Also got my first triple under today!!
AM WOD At local affiliate
21-18-15-12-9-6-3
Squat Clean 95
Double Unders
Deadlift 185
Box Jumps 24
24:46
Coming Home Tuesday!
Nice WOD today. 288 reps, I was spent at the end, need to work on the stamina.
Be safe everyone with the snow tomorrow, could be an interesting storm.
I hope you found a good cape Mark! Kurt
Still trying to pick the right color, Kurt!
Might be a dumb question, but what time is the workout tomorrow?
I heard that it was at 9am- Mason correct me if I'm wrong.
Yes, tomorrow at 9:00 am anyone interested in doing Jackie. Drive safely and hopefully everyone keeps their power! See ya all in the am.
1st Sunday post bonus
Jackie 743
Hey guys! Hope everyone is doing well. I have done a few workouts here this week. Today we all did a push up war and then I went for a run. I did Annie the other day. Looking forward to seeing everyone and lifting some weights again! Stay safe in the storm!
Sarah
Great crew today at 9:00! 15 die hards who came out to crush Jackie! Hope you all made it home safely! Stay warm and pray the power stays on! See everyone tomorrow.
15! Did almost 200 push ups in a card war against Jon and Sarah, then some running and sit ups, band press downs and Dumbell rows.
About to get my picture taken with Stitch!
19:12 jackie. It was fun to work out with Heather again! Still have power - but the snow is going sideways! Have a safe trip back to MA Mark and Sarah and Jon - hope you had a relaxing vacation.
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