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Tex | 26.07.2012
“I concentrate on preparing to swim my race and let the other swimmers think about me.”
-Amanda Beard
Announcements:
TONIGHT, 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:
Split Jerk
3, 3, 3, 3, 3
DWOD:
Five rounds for total reps of:
Ball Slams, 15 seconds
Rest 45 Seconds
Supine Rows, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post loads and reps completed to comments.
10 Responses to SEXY Friday 7/27/2012 WOD
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Split jerks: 70# (a 3RM PR, and I wasn’t using the rack)
WOD: 30# medicine ball, 25# DB. 23/25/25/23/22
Plus: bonus block run
Split Jerks 5×3 to 145#
DWOD: 28/30/29/24/28 (w/ 40# ball and 50# DBs)
Split jerks to 145.
Can’t remember exact numbers from DWOD, but similar to Alex.
Interesting read from someone who seems to hate cross fit:
http://gawker.com/5928989/the-problems-with-crossfit?tag=iofthetiger
Happy Olympics
Split Jerks to 5×3 145.
DWOD: 26 – 28 – 27 – 23 – 24 (40# ball & 50# DB)
5 rounds 3 split jerk:
95, 115, 125, 135, 145
(focused on form trying to get under the weight, stopped at 145 bc I was trying to press out)
DWOD:
15min (15 sec on, 45 off)
Slam balls #30
Rows #40 db
Burpees
(31,30,31,31,30) = 153
Article:
Some ok points kipping pull ups aren’t “real” pull ups, people lose form when they over focus on form, tru which can lead to injury, that is why you have to be smart with it, expensive but compare it to joining an average gym and having an $80 personal trainer 3 times a week…
But: it’s a “well rounded” focus of you want to be “good” or competitive in certain areas aka Olympic lifting then you have to train olympic lifting OR if you are a runner be a runner is cf as a strength component
And: who works out alone in an empty gym… Just saying
SWOD: Up to 60#.
DWOD: between 31-33.5. That .5 was a burpee so I’m certainly counting it.
Devon – re: “who works out alone in an empty gym?” – I read that and thought of the two guys (Richard and Dave?) in the morning. I’m sure they’d prefer if the PT clients weren’t there and us too.
The true fun of that article is the comments section. And Forgingelitesarcasm.com is my new Bible.
SWOD: split jerks @ 145#
DWOD: 115 total reps (eh)
SWOD: 3RM @ 185# — form sucks (pressing out like devon) should be higher…need lots of practice…185 is my push press 3RM
DWOD: 32+35+29+30+29 = 155 reps with 40# slam ball and 50# dbs
SWOD:Split Jerks up to 125#
DWOD:25,25,25,25,6(last round of ball slams tried to make me yak on Tex’s court)