Every CrossFit workout can be analyzed to determine the power output. How much weight was moved? How far was it moved? How fast was it moved? All of this data can be observed and measured as we strive to increase work capacity. Improved performance reveals increased work capacity, which indicates improved fitness. When taking on a workout you’ve done before a faster time is not the only way to demonstrate these improvements. If you’re using more weight, a higher target, or less assistance, that much more work was done.
Speaking of increased capacity and doing work, beginning tomorrow, Tuesday, September 7th, we’ve got 10 classes a day Monday through Thursday, with increased class sizes on Fridays.
September 7th, 2010
Strength: Press 5-5-5-5-5
WOD:
As Many Rounds As Possible in 10 Minutes:
10 Front Squats (60kg/40kg)
10 Box Jumps, 30″
10 Pull-ups
Announcements
Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. CrossFit Fenway has raised a combined $5,531. Register today, and join the fight as part of the CrossFit Fenway team.
The Red Sox are at home, so there’s no free parking available at CrossFit Fenway during Tuesday evening classes.
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5 rounds Rx. a very sluggish return from vacation but great to be back. nice to see shawn back in at 5:30!
Glad your back bud, nice work!
Press: 45kg – getting weaker…need to focus on this movement
WOD: 4 rds + 8 reps (Rx except that I did the FS out of a rack..still can’t clean)
Welcome back JS…and Haley, your pull ups are getting pretty awesome!
Thanks, Shruj! I’m glad you were there to witness my one and only real chest to bar pullup haha
Press: 45kg (47×3)
WOD: 3 rounds + 15 reps Rx … had serious issues with that 30″ box today
I second that motion… 30″ box beat me up
Shruj, nice work man!
Yosh, I’m thinking you’ll get a 6 on this one – make us little guys proud!
Press: 55kg, 60kg (4)
WOD: 4 rounds Rx
Apparently 4 was my magic number today. Nice job on the WOD, Shruj.
Thanks Nate, except I don’t know that I would have gotten 4 Rds if I had to clean the weight…definitely jealous of your press #’s
Press: 32kg – my previous one rep max was 30, so I’m feeling pretty proud of myself!
WOD: 3 rounds + 23 @ 30kg
Jen, nice work, going up in both weight and reps is a solid improvement!
I second that, what a great progression!
Press 4 sets of 5 failed on the last with 135#
WOD: 4 rds rxed
Press: 52kg (failed at 55 x 2)
WOD: 3rds 6 reps Rx.
I completed 2rds in under 4 minutes, and then was out of gas. Not very happy. Would like to see this one again.
Press: 50kg (55kg 3 reps)
WOD: 4 rds + 1 front squat
Really pumped I was able to move the weight.
70kg press
5rds plus 3front squats rx
my only mission today was to keep up with Justin, i tried to “game” today’s workout, but it really got the best of me.
Yosh wasn’t doing butterfly pull-ups – they looked like humming bird pull-ups – he was flying and suspended in mid-air – very impressive today!!!
38kg! Getting back up there!
And WOD: 3 rd.s + 10 + 10, @45kg. Yeah, once again, those box jumps were rough.
50kg press, 3 rds + 1 rx’d.