August can be an unproductive month, but not for the folks listed below. Rather than letting the dog days get to them, they set goals, and did work. Well done!
- Beau B. got a muscle-up
- Cynthia put together 5 kipping pull-ups, and quit Gatorade
- Jen W. worked on consistency, and got 3 CrossFit workouts and 2 sprint workouts in each week
- Mandy got 3 strict chest-to-bar pull-ups
- Mariana got a band free kipping pull-up
- I completed Wapack Trail Race in under 4 hours, a PR (more on this to come)
In addition to these achievements we had a lot of deadlift PRs on the last day of the month. Congratulations all around! If you’ve got a goal for September, especially related to front squats, put it on the board!
September 4, 2012
Skill/Strength:
Skill/Strength:
Squat Clean 3-3-3-3-3 (These DO NOT have to be touch & go)
WOD:
3 Rounds:
300m Row
21 Box Jumps (24″/20″)
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DEMONSTRATING LUNGES WILL FEEL AWESOME ERIC THANK YOU.
Squat Clean – 100kg
WOD – 19:21Rx – this felt terrible!
Nice work 5:30
Squat Clean: 60kg
WOD: 14:55 (@32kg, 24″)
Actually, Squat Clean: 66kg
Squat Clean – 63 KG
24:12 – This felt terrible. Anything with lunges kills me.
Squat Clean: 60kg
WOD: 15:12 (@30kg, 24″)
Curtis has instilled great hatred in my heart and legs.
Way to rock it 6:30am.
Squat Clean: 65kg – 3 rep PR. Really focusing on form.
WOD: 22:28 Rx. Those Curtis Ps are no joke!
Thanks to coach Same for the squat clean pointers.
SC: 85kg, Really happy with this considering 90kg is my 1 rep max. Made my September goal a 95kg Squat Clean.
WOD: 17:55 Rx. This was just uncomfortable. Those lunges were beginning to break me.
I never wrote it on the board, but in August I accomplished a pretty big Crossfit goal of mine when I competed for the first time during the Beantown Throwdown. I was pretty nervous heading into it, but, in the end, I had a lot of fun. I’m looking forward to doing it again.
SC: 40kg – I was going to make my September goal a 1rm clean of 40 but it looks like I undershot, cuz this felt really good. Cleans made sense today!
WOD: 26:16 Rx. Glad I Rx-ed, but this WOD was pretty horrible!! ^_^
I worked diligently on my Aug goals and made progress, though I didn’t quite hit the numbers I wanted. I went from 8 to 15 consecutive push-ups (goal was 20) and from 2 to 4 consecutive DU. I suspect there’s something wrong with my DU technique, cuz I spent all of Aug not getting any better at them. More work time! :)
Squat Clean: 65 kg
WOD: 20:32 Rx
Last one to finish in the 11:30 class. Super sweaty and had to break the CP’s into sets of two at the end! But glad I stuck with it. Fun WOD nonetheless!
Squat Clean: 105#, there’s a front squat in there so ew
WOD: 17:53rx
Squat clean: 60kg
WOD: 20:28 with 34kg.
Squat Clean: 40kg
WOD: 19:55 with 20kg
It’s always the box jumps that kill me. When the row is where you’re gonna catch your breath, you know the workout is gonna be brutal.
Got my first RX in August. I’m not good at setting workout goals. I have to work on identifying my goals each month.
Squat Clean: 50kg
WOD: 20:43 RX
I’ve never wanted to cry and puke at the same time, and then die. And then I had another round to go…this one was harder than the thruster/kettlebell/running…LOVE IT!!!
A great WOD to work off the Labor Day Weekend fun!
SC: 70 kg
WOD: 15:48 @ 35kg. Should have gone heavier. As I told someone else, I gotta “embrace the suck”…
Great job 6:30!
SC: 58kg
WOD: 21:50 @ 20kg.