WOD 9265 Saturday
Wil catches his breath after killing Monday's WOD.
Back Squat 3 X 3
Acessory WOD 3 rounds:
16 Dumb bell Swings
3 Bear Crawl across width of room forward then backward
6 Dumb bell Push Jerks
Skill Work: L-Sit total 2:00
WOD 9265 Saturday
Wil catches his breath after killing Monday's WOD.
Back Squat 3 X 3
Acessory WOD 3 rounds:
16 Dumb bell Swings
3 Bear Crawl across width of room forward then backward
6 Dumb bell Push Jerks
Skill Work: L-Sit total 2:00
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18-31 27th Avenue
Back Squat 3 X 3 175# 225# 225#
Acessory WOD 3 rounds – > 6’02”
That was a cold workout today brrr
Back Squat – 125# Need to dial down the weight and work on technique, I’m not hitting the low point.
WOD: 5:18 w/25#
Back squat: 75-85-95
WOD: 4 something (my fault) with 20lb db–going to 25 next time.
Fun workout! Happy weekend
4:53. just a few seconds behind mike. Good work heather. Push jerks were perfect.
Back squats 3×3
125,135,155( even 155 seemed pretty medium) I will try 175 next time!!!
WOD: 5:16 with 20lbs. Felt okay! I had a little creatine and water before, which seemed better than a carb right before workout.
L sits were gross. My grip needs to get stronger if I want to finally get a kipping pullup.
Come out and see my show!!! I will OH press my J Bass.
The Jamies
The Quays Pub
45-02 30th Ave (@45th Street)
We should go on round 9:30ish.
This will be fun! It’s the Astoria Far Out Festival, a benefit for Haiti. 5 bucks at the door! All proceeds go to Doctors Without Borders.
Check out my band at http://www.gimmethejamies.com
just checked out your website. you girls have an awesome sound! have a great show tonight
Low bar back squats
WU 45,95,125
135,155,155
1″ lower on a few of the last reps.
Saysha. …yeah lets try 175 next time. It looked way to easy for you. Ill check your band out tonight. If anyone wants to come let me know.
Will, nice performance today with some heavy weight!
Beautiful form Heather on the push jerks. Good Form makes you efficient. …must be why you finished so fast
##Workout:
Jerks 1 @ 135lbs; 1 @ 155lbs; 2 @ 165lbs; 3×5 @ 135lbs
Power Cleans 2x 3 @ 165lbs
3 rounds of
5 Power Cleans @ 135lbs
10 Push Ups
in 2:48 min
##Food-Log:
breakfast: salmon & spinach
lunch: chinese chicken & veggies (no rice)
dinner: 2 boiled eggs, 2 tomatoes
Nice pic Wil (in that CrossFit post-WOD kinda way)!
BS 225, 245, 275 x 3 felt good. I appreciate any feedback on form, depth, execution, that anyone has, so thanks and keep it coming! That was my old (recent) 1RM, so I’m pumped to max at the end of this strength bias cycle.
4:49 for the workout. Lockout on PJs was questionable.
6:03 to finish the L-hangs. Didn’t count sets but will do so next time. Towards the end they were more like lowercase-l-hangs.
Mikey, I’m right there with you on the lower case l’s towards the end. My feet have never felt so heavy. took me 7 minutes to get 2.
Workout: Burpees work (sets of max unbroken reps, to 50) – 15, 8, 9,9,9