Power clean 1-1-1-1-1-1-1 reps (7×1)
Rob Orlando 295-315f-315-325f-325f-325f-325f lbs.
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THEN………………
Black/Blue/Grey WODs
10,000 lbs CrossFit Total For Time:
Move 10,000 lbs (7,500) (5,000) using the 3 movements of CFT. Pick a weight and rep scheme that allows you to move the weight the fastest way possible. Try to make the reps scheme as close to equal as possible (10,10,10 ect.)
Example:
365lb x 10 squat
180 x 10 press
455×10 dl
A HONEY BADGER is Never caught off guard!!!
June “Cool†Board
***Make some goals for yourself for June
– Â Meghan – BEAT Bobby in Soccer WOD!!!
+
Top Ten Things I Learned at Regionals…
10. Sometimes you cheer for competitors you don’t know
9. Sometimes you cheer for the person in last place more
8. A Crossfit event is a great display of community, sportsmanship, and competition
7. You don’t have to have a stand to sell t-shirts (ask Yoder)
6. A bread stand is not a good idea at a Crossfit event
5. A nuts and berries stand is a really good idea at a Crossfit event
4. I really don’t like stained glass anymore
3. Tracie Merlot did not compete at Regionals no matter what Will says
2. Honey Badger don’t care!
1. Crossfit 515 is a great family!!!
Hahaha, that’s awesome Maloch! 🙂
This man speaks the truth. Excluding #3 of course.
And…
11. Women aren’t quite as impressed with a Honey Milk sponsorship as one would think.
Failed multiple times at 235lb clean. Got 225lbs no problem. You wouldn’t think 10lbs would have such an impact. I plan on heading in for the 10,000lb workout.
Oh…as I plan out my 10k lbs, seriously does bench press count or do I need to do push press?
Strict shoulder press that is, no legs
So no bench?
Way to kick my A$$ at lunch today………..this seems to be becoming a regular occurrence but I refuse to let that happen haha
I think some people deserve a little boomsauce around here, but unfortunately I am not aloud to since I am the one losing…….
Clean: 105-115-125-130 (old PR)-135(f)-135(f)-135(f) … I know I can get 135 when my shoulder and entire body aren’t completely wrecked. Didn’t do the 10,000k wod for the same reason/excuse.
Power Clean 185-195(f)-195-205(f)-200(f)-195-200(PR), did an old school “Josh Everett style” split clean on my last power clean
Then
10,000# CFT
As Rx’d – 2:28
What were your weights and reps on the 10,000#CFT?
1 Round:
19 x 95# Shoulder Press
20 x 185# Back Squat
20 x 225# Deadlift
Made up yesterday’s awesomeness
As Rx’d – 14:11
I LOVE BURPEES, get ready for 1,000 Loser (and because it is capitalized we should all know I am referring to Lindsay, of course)
So, I guess I come from a weird family! U crazy people are doing 1,000 burpees? When??
The day she gets back from her honeymoon 🙂
Yeeeeaaaaa BURPEES!!!
Power Clean as Rx’d 165-185-205-215(f)-210(f)-210(PR!)-215(f)
Last night, You Challenge #3 as Rxd – 5 rounds + 6 C2Bs
AMRAP in 20 minutes of:
5 Ground to Overhead (225/135)
10 Chest to Bar Pull Ups
15 Box Jumps (30″/24″)
Power Clean: 125-135-140-145(f)-145-150(f)-150(f)
8,000# CFT – 6:18 (BS 135×20, SP 65×20, DL 200×20)
Cleans felt a little off…maybe had something to do with the 25 heavy c&j’s last night. And just was not feeling super strong today all around 🙁 Think today I might have done better with less weight and more reps, oh well.
8,000 CFT attempt #2 went MUCH better – as R’xd 2:40
(BS 115×25, SP 45×25, DL 160×25) – good strategy, thanks Jen! Must have been the no lifting shoes too 😉
Glad it worked for you! I really liked that one 🙂
5/31 – The killer Pull Up and Burpee WOD – 17:58
6/1 – Power Cleans 7X1 – 165,185, 205(f), 205(f), 200(f), 195(f), 185
PC’s made me angry today!
Hey Bobby,
What was the strength training program you told me about yesterday? I’m having a brain fart.
Wendler 5-3-1.
I’ll email you the PDF.
Thanks Will!
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Power Cleans – 135, 155, 165, 175(f), 175, 185(f), 185(f)
10K CFT = 5:00
Squat @275 x 15
Press @95 x 15
Deadlift @295 x 15
Broken into 3 rds
10,000# CFT 2:27
Squat: 205lbs x 15 reps=3075 lbs
Press: 115 lbs x 15 reps=1725 lbs
Deadlift: 350 lbs x 15 reps = 5250 lbs
Did it straight through.
Maybe should have done a bit less on deadlifts. 😉
Power Cleans 7 x 1 = 135, 155, 165, 185, 200 (PR), 205 (f), 205 (f)
CFT Movements / 10,000 lbs.- =10,070 Total – RX – 4:40
Press @ 105# x 19
Deadlift @ 245# x 19
Squat @ 180# x 19
Power cleans: 65, 75, 85, 90, 95, 100(PR), 105(f)
10,000 lb CFT (yes, I missed that the girls total was 8000 lbs so I was an over achiever) – 11:54
65 lb. push press
125 lb backsquat
155 lb deadlift
Did 30 reps of each (6,6,6,3,3,3,3)
What is the Crossfit 515 Dwolla ID? I need to pay.
Did Tuesday’s WOD (Burpee/Pull-up): Black rx’d: 22:32