BLACK BOX WOD (current skill: press):
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Do yourself a favor and sign up for CJ Martin next Saturday.
To all of us competing next Saturday at CF Hoboken…1st event has been announced…
Do 1 rep of bear complex in a minute. If you succeed you move up to the next bar (a 10 lb increase). Bars will begin a 35 lbs and continue up 255lbs. A Bear Complex Rep consists of:
80%x1 Front Squat – 200#
80%x2x3 Clean Pull – 180#
50 hollow rocks followed by assorted foam rolling.
53-63-73-83-88F-85 PR by 10#
damn wish i could be in hoboken
great work by 12:30 crew today! lots of PR’s.
opted out of pressing today…
14 kb swings (16kg)
21 box jumps (20″)
cash out…bunches of wall balls with the boys. pulled out the 14# ball..no more 10# WB’s
The only thing that can make thrusters worse is making them heavier. Unless you have a 225 lb thruster, it makes sense to scale this to about 60 percent of your 1RM. This WOD is going to take a while. There are really only two things you can do to make this worse: (1) try to make up time by going out too fast on the first row (if you make that mistake, you’ll only make it on the first row); (2) not scaling the thrusters. Beyond that, there isn’t really a great deal of strategy. You’re going to be tired and the weight will be heavy. Make sure you’re careful with your shoulders.
2min double unders
2 min ghd sit ups
1 min DU
1 min GHDSU
for total reps: 519
I was glad to work on presses today. Great working with Stephanie.
63#, 73#, 83# F, 78#, 80# PR, 75#, 75#
Should have started at a higher weight but hadn’t done straight presses in 8 months.
Followed by a mini “Thompson”
15 jumping ring pull-up
35#/35# Farmers walk
For presses, I knew my previous PR was 50, but got a little excited when my first rep, 48#, went up easily. Hit 50# just fine next, so went to 53#… and failed every attempt with that and through the rest of the set, even after backing down to 51 and then 50. Oh well.(48, 50, 53f, 53f, 51f, 51f, 50f)
But! Am still working on getting at least 150# deadlift before end of year. Thanks to Cain, got 145#. Goal in sight!
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