Strong is Happy!

Coach Kev P. knows where it’s at:

Friday 111021

A: Overhead Squat 3-3-3

B: Five rounds for time of:
15 Hang Squat Cleans 135/95 (Post Elements 96/65)
30 Push-ups

Post time to comments.

Great video primer on understanding the various Olympic lift variations and terminology
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What damage does alcohol do to our bodies?
Kicking the scale and Mr. Gremlin to the curb
Track, organize, analyze, & share your daily CrossFit workouts with the WODstack app
2011 Slow Food Almanac (what is “slow food”?)


* * * * *
Here’s what’s on tap for Saturday’s WOD classes:

A. Iron Cross progressions

B. WOD:
As many rounds as possible in ten minutes of:
10 Burpees
10 Ring Dips
10 Pull-Ups

  • http://www.joshuanewman.com Joshua Newman

    FYI: Today is the peak of weight / volume for the moment; if you feel like you’ve been doing an unusually large amount of deadlifting / O-lifting / etc. of late, you’re right.

    • Dickie

      Glad I’ve been missing this!

  • Kameron

    Thanks for the pep talk Josh. What a relief. :-)

    22:31 @ 95 lbs – Rx for women….moving up in the world! This one was hell.

    • Andys_back

      good work Carmen!!!!!

      • Dickie

        This is going to stick.

        • Will Lanier

          hard

  • Anonymous

    21:01 @95 20PU’s. Sara’s suggestion-okay, order to do quick sets of 5 cleans rather than the 1 rep, breath version I was doing was good advice-order, whatever you call those commands that stream forth in the early hours.

  • Anonymous

    Oh yeah, guys lets be nice and not call Kameron Carmen, Those that missed today, I accidentally, in the middle of the wod yelled, ‘Come-on Carmen!’. He told me privately it really upset him so we ought not call him that. Are we sure it’s with a C and not a K?

    • Kameron

      Bahahahaha! So happy to have you back at 6:15 buddy!

  • Malcolm

    OHS:  95 – 135 – 135
    WOD:  21:35 (95#)

  • Anonymous

    OHS: 65 – 85 – 85
    WOD: 20:20 (75#) 30 pus first round, 20 for the rest

  • http://www.facebook.com/profile.php?id=10907883 Mike Visaggio

    Has anyone come across a pair of black men’s slip-on dress shoes? I just realized I may have left them on Monday night after 7:30 class.. checked the lost and found spot this morning and no luck. Any help would be appreciated. Thanks!

    • http://www.facebook.com/profile.php?id=10907883 Mike Visaggio

      nevermind.

  • Will Lanier

    18:29 RX’d

    this one was R.O.U.G.H.

  • Kawasaki-san

    14:00 at 65#’s

    very tough even at the lighter weight. Thanks Sara/Will for the pushes…couldn’t clean to save my life a month ago

  • Peter

    17:48 (60#)  Will’s advice to break up the cleans into sets of 6/5/4 saved my ass. 

  • Jamie F.

    @joshuabnewman:disqus any news on my shirts?  See you all manana. 

    @google-057c3fb9109ef73cf7c9e699a970c112:disqus what does the R.O.U.G.H. acronym actually stand for?

  • John Landers

    16:30 115# (10-20)

  • Jordan

    22:04 at 95#. 

  • Zoe

    17:52 w/ 53#

  • Eric

    20:55 with 105#

  • Sam G.

    Was going to do today’s wod, but my back was feeling trashed from the deadlifts yesterday, so I just pressed

    5/3/1 Press
    3  at 115
    3 at 130
    9 at 146

    Barbell Rows 3x15x145

    That’s it, felt like a tight ball today, lots of stretching. 

  • Jay

    28:47, 115#

  • Joe W

    13:32 Rx’d. Great workout

  • Phil Jonat

    2 rounds Rx, 3rd round broken between 135lb and 115lb.  15:56.

    lower back was hurting and could not hold good form on cleans.

  • Michael C

    20:47 #115

  • Matt M.

    15:54 as rx’d