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Tex | 07.06.2012
“Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.”
~T. Alan Armstrong
Skill Practice and Review:
Kettlebell Power Clean
SWOD:
Power Clean
1, 1, 1, 1, 1
Weighted Chin Up
1, 1, 1, 1, 1
DWOD:
Complete 10 Rounds for time of:
5 One Arm KB Power Clean (RT) 2 pood
5 One Arm KB Power Clean (LT) 2 pood
5 Push Ups
Post loads and times to comments.
————————————————–
#OccupyStrength is one week out! 22 of our athletes are taking a quick trip up to South Baltimore CrossFit to put on a strength clinic. These athletes will be spending their Saturday fighting there way through the CrossFit Football Total; 1 rep max in the Power Clean, Squat, Bench, and Deadlift; and then competing against 60 other athletes in a Met Con to be announced the day of. Come up and support our sea of SEXY Friday PRple! Awards will be given to the best overall Total, man and woman; best overall metcon, man and women; Top 3 Totals in each weight class, and the Strongest Gym Award which will be ours, oh yes, it will be ours…
Ash Cope
Cali Hinzman
Christopher McQuilkin
Colin Jackson
David Shaw
Devin Maier
Devon DOW
Ed Garnett
Emily Baskin
Eric Peterson
Henry Whitaker
Jeff Jenkins
Jenn Sargent
Joe Heaton
Juwanna Murphy
Katie SchmitStrong
Lauren Twohig
Leah Cochran
Robin Habberley
Spencer Turnbull
Stephen Lacey
Trae Boyd
13 Responses to SEXY Friday 6/8/2012 WOD
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Tex, Power Clean & Weighted Chin Up increasing weight up to 1RM? (I’m asking ’cause I’ll be doing it by myself)
SEXY chin-ups 1-1-1-1
weighted with #15-20-26 ( epic fail) – 20 (fail).
DWOD:
44# KB
9:38, thought this was 10 rounds, in hindsight perhaps i did a couple more.
You definitely did more than 10 – I was on 7 when you said you were on 6 and I was slower than you.
SWOD: PC to 135- goal for occupy 140
Thanks for the coaching! Felt delicious today. 1 chin-up, then a sprint home so I wouldnt miss my morning work meeting.
Power Clean to 175#
Weighted Chinup to 80#
DWOD in 6:02 w/ 1 pood
Post workout:
1K Row, Overhead Squats 5×3 to 95#, 50 Evil Wheels
Good luck to everyone doing Hope this weekend!
SWOD: Power clean @ 195, 215 (fail), 215, 225 (#PRcity), 230 (fail)
Weighted Chin-up @ 45, 80, 95, 110 (fail)
DWOD: 8:45 @1.5 pood
SWOD – Power Clean 280# – 5lb PR from last weekend when I also PR’d by 5#. 10 pounds added in a week. Occupy may well see another PR City-zen.
Bicep not feeling too great after the cleans so left the chin ups and DWOD alone. Looking forward to coaching the oly lifts more often and handing out PR City ID Cards.
SWOD — Power clean maxed @ 135#; 0# for the chinups
DWOD — 7:55, red KB
Power Clean to 75# – wa spriviliged enough to see in Erics new app to see how far away I am pulling the bar from the pocket-
Chin ups however have improved gloriously (one benefit of losing fat)and got up to 5# of weights in the ol sports bra
WOD – didnt catch the time at the end and might have done 11 rds but great upper body workout regardless- started and ended with green KB- all strict pushups- no knees
Tex, that mini luna bar was soo good- Ill bring you one next time to put a little pep in your step!
SWOD: up to 90# – it was ugly but I got it. No chinups.
DWOD: 9:02 with green kb and strict push-ups
SWOD:
Power Clean:
60 kg, 70, 75, 77.5(fail), 77.5 kg (~170) = ~15# PR
Weighted Chin Up:
15 kg, 20, 25, 27.5, 35 kg (~77) = ~27# PR
DWOD:
8:50 w/24 kg dumbbell
PC – 155, 185, 205, 215, and 225 (PR)
Weighted CU – 45,70, 80, 90, 100, and 110 (PR)
Power Clean: 60, 100, 130, 140, 160 = new PR
DWOD: 20Kg-7:24