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Tex | 24.07.2012
Olympic Games Matrix- Where do your strengths and weaknesses lie?
“You don’t win an Olympic Medal by being gifted, you win it by working your ass off.”
-Coach Carmichael
Announcements:
Friday, July 27th- Balance Gym Thomas Circle is hosting an Olympics Opening Ceremony Viewing Party! Starting at 6:30PM, we’ll have food, drinks and a HUGE screen on our roof for your viewing pleasure.
Saturday, August, 18th- CrossFit Dupont is hosting TOTAL RECALL. Open to Balance Gym members only. Athletes will perform their 1 RM- Power Clean, Squat, Bench, and Deadlift to find their CrossFit Football Total, and challenge themselves in a power athlete Met-Con; <8min, Violent Hip Extension, Full Body. $30/athlete, Register here under the Events Tab!
Saturday, September 15th. GORUCK Challenge will be back in DC. If you are interested in enrolling at a discounted rate email Devin@BalanceGym.com. Details for the event can be found here!
SWOD:
Power Clean 3RM
DWOD:
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
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12 Responses to Wednesday 7/25/2012 WOD
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SWOD: 85#, same as last time, ran out of time to go up.
DWOD: 40#, didn’t add weight but should have.
Triathlon that close to synchronized swimming on the pain threshold measurement? I don’t think so.
If anyone overheard Marli and I’s convo outside of the deli (w coffee in hand) about our PC’s they would think we were crazy-
Ran mile for time- messed up the starting point but after estimating what it wouldve been with a simulation of that part we missed, probably around 6:48 which is a few seconds lower than the last one- will re-do for accurate time on WEdnesday but rumor has it were going to an actual track soon so our time is not messed up by the hills–
SWOD- 77.5 (up 2.5 from last time)- Tex didnt smile at my form and said he would not be taking it to the prom
DWOD- used 55# a little delayed to start bc I am super ADD- oh well made up for it with 5 pretty much continuous rounds-
Power clean: worked up to 135: focused on form (I thought my form was pretty decent up to 135 so I stopped)
5 rounds:
3 pulls, 3 power cleans, 3 push press, 3 push jerk, 3 good mornings
#85
Pretty good exercise to work on opening hips (my big issue)
50, 40, 30, 20, 10 (double unders, unbroken)
10, 10, 10, 10, 10 (evil wheels)
Trying to fix core strength issues
By the way, it’s time for the public shaming.
Tex – fix your stupid license plate. It’s literally holding on by one screw. And maybe change it to Virginia while you’re at it*
* – I just changed my plates to DC after living here for three years.
SWOD — Power Clean 3RM @ 125#. I don’t know what the hell happened; this was 15# LESS than my 3RM on 6/29. Too much partying last weekend?
DWOD — 5 rounds @ 80#
SWOD: 185, 195 Fail
DWOD: 5 Rounds at 115
SWOD — Power Clean 3RM @ 145# Focusing on form
DWOD — 5 rounds @ 90#
SWOD: Power Cleans 3RM – 155# Same as last time but felt more awkward. Lots to work on.
DWOD: Used 95#
Worked muscle ups today. Focusing on strict without a kick. Got 5 before class and 3 more after (form/strictness pending Jim’s approval).
SWOD PC 3RM = 205#. New PR by 10#!!!
SWOD – 3RM Power Clean – 260#, up 10lbs from last time
DWOD – 185 was attempted and the barbell decided not to play nice and be too heavy. Dialed it back to 165 for the rest which was still very challenging.
You know those days when your work out just sucks and nothing seems to be going right?
SWOD:Power Clean 3RM — 170# (5#pr) — 175# failed on rep 3
DWOD:Complete 5 rounds of the following:3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
107# (47# bar)
SWOD – 3RM Power Clean – 135#
DWOD – 5 rounds at 75#