Monday, April 18, 2011

 Starting May 2nd there will be 6 am and 9 am classes every week day, also anyone interested in trying the next sectional workout please email me at Derek@cfconstruct.com for information.  Also we will be having a Challenge work out the first week in May.  More information will be out next week on the details of the workout.  


Monday

Power Clean
2-2-2 (80%-85%-90% of one rep max) 3 minutes rest between sets

Then 4 Rounds for time of the following
3 Front squats ( 85 % of one rep)
10 Burpees
10 American KB swings

Post wod
4x5 Pendlay Rows or bent over rows
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10 comments:

  1. Sonja A.April 18, 2011 at 7:06 AM

    Power cleans: 85-90-95#

    Metcon: 6:17 @ 105# and 1 pood.

    ReplyDelete
  2. DocApril 18, 2011 at 8:56 AM

    Power cleans: 150-160-170#

    Metcon - 6:15 @ 190#/2 pood. Felt good but I probably could've gone a little heavier on the FS even though I dropped the bar on the last round. Worked off an estimated max because I'm pretty sure my front squat has gone up at least a little in the past month and a half.

    ReplyDelete
  3. CameyApril 18, 2011 at 10:26 AM

    Interesting article about the effects of sitting all day. A little long but worth the read. http://www.nytimes.com/2011/04/17/magazine/mag-17sitting-t.html?_r=1&src=ISMR_HP_LO_MST_FB

    ReplyDelete
  4. DrywallApril 18, 2011 at 2:26 PM

    The West Loop Paleo blog's post today said this is now the place to be for discussion about bowel movements. In lieu of this, some scientific evidence in how CrossFit's usage of the full squat can help you live a healthier, longer life:
    http://www.toilet-related-ailments.com/diverticulosis.html

    ReplyDelete
  5. JoelApril 18, 2011 at 6:55 PM

    Power cleans: 105-110-115# Actually a new 2(&1)RM

    Metcon: ~6:40 @ 115#/1 pood

    Post: 4x5 bent over rows with 25# dumbbells

    ReplyDelete
  6. thomas wubbenApril 18, 2011 at 7:52 PM

    PCs: 135-145-155...felt good...surprisingly.

    metcon @ 155#/1.5pood: 6:53...FS were rough

    post: 4x5 pendlay rows 95-115-125-125

    ReplyDelete
  7. DrywallApril 18, 2011 at 9:11 PM

    Power clean x2 - 165#, 185#, 205#, 225#, 235#x1 (PR by 30#)

    WOD: 205#, 2 pood kbs

    7:35? 205# was heavy, did singles the last 2 rounds, re-racking, thought I might fail and drop it if I repped them and need to clean it, which would have been tough.

    Pendlay rows - 4x5 95#, 135#, 155#, 185#

    ReplyDelete
  8. TylerApril 18, 2011 at 9:38 PM

    PC x 2 - 135, 155, 185, 205, 225x1
    not too pleased w/ this. thought i'd do more. Can hang clean more than i can power....weird.

    8:3x-8:4x. Can't remember...185lb/2pood. front squats were heavy. I may have done singles on all the sets.

    ReplyDelete
  9. kyle bApril 19, 2011 at 9:33 AM

    power clean 135-155-175-185x2

    metcon 8:40 front squats 205,2 pood, finally got the hang of 2 pood american swings all unbroken.

    ReplyDelete
  10. John AndersonApril 19, 2011 at 4:20 PM

    Metcon @ 205#/2pood: 6:43

    ReplyDelete

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