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Tex | 14.10.2012
Announcements:
Friday, October 26th, 6pm- Barbells for Boobs! Join our fundraising team here, or donate here!
Friday, October 26th, 7pm- Paleo Pot Luck 5.0! Following out Barbells for Boobs workout we will all be heading to Katie’s place on 16th/U St sweaty, and dressed in pink.
Saturday, October 27th, 8am-5pm- NOVA Olympic Weightlifting Open at CrossFit South Arlington.
SWOD:
Squats 3×5- add 2.5/5# from last workout
DWOD:
Complete 3 rounds for time:
10 KB Swings – 2 pood
10 Squats with KB in rack position – right
25 yard One Arm Farmer Walk with KB in rack position – right
10 KB Swings – 2 pood
10 Squats with KB in rack position – left
25 yard One Arm Farmer Walk with KB in rack position – left
*Rest 45 seconds between rounds
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Triathlon season is officially over so I’m trying to get back in the habit of Crossfit.
SWOD: 95#
DWOD: 35# KB, time: cutoff time minus 1 sec
SWOD
— 3 x 5 Back Squat @175# (puh-puh-puh-puh-PR)
DWOD
— Red KB
— Time: 2:10 was left on the clock. Not sure when that countdown started
SWOD
— 3 x 5 Back Squat @245#
DWOD
— 7:58 w/ 2 pood
SWOD: back squats @ 185# (four weeks off and still-recoving from a sprained ankle = rough return)
DWOD: 45# kb … finished 1 min before cut-off / count-down
STRENGTH
Back Squat 10×2 – 87%
265#
WOD
AMRAP 12 minutes
10 Hang Power Snatches 65#
1 Rope Climb
Run 200 meters
5 Rounds plus 2HPS
It was raining outside, which made rope climbs impossible after the first round, so I had to do rope lowers.
I have a paid entry to Superfit Crofton 2012 this October 27th that I can’t use. They don’t take refunds so I’m looking to sell it. The entry was $81 but I’ll sell it for $65 so it doesn’t go to waste. Email me at steve [at] stevegoldenberg [dot] com if you’re interested (I’m a member at District Crossfit in DC…)
SWOD: 3 x 5 squat @ 240#
DWOD: 7:45
DWOD: 10:34. Ouch with 54# kbs
SWOD: 185. Not fun after squatting.
300lb squat
32kg kb 2.5 times through before cutoff
Back Squat 3×5: #175
DWOD: 2.5 times through
#44KB
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