Lunge ‘n’ Climb

10.7.13_CFF_28The goal of every workout doesn’t necessarily have to be go as fast as you can, and end up in a sweaty heap on the floor.  Just as we choose weights and modify movements or reps to meet our needs, we can choose a goal in a particular workout as well.

For example, I struggle holding onto the bar during overhead movements when the weight starts creeping north of 100#.  During this past Saturday’s 30 minute AMRAP invasion workout, that a few of us did solo beforehand, I decided that my goal was to perform all the barbell movements unbroken, focusing on footwork with the power snatches, and turning the power cleans immediately into push jerks.  It was only 3 reps of each at a time, but 135# is a load I’ve chosen to put down before.  There may have been some extra reps for me had I dropped every snatch and clean & jerk, but I got my work in, and I can build on this little win.

Monday we’re programming the goal into the workout with some motivational consequences.  Holding onto the plate, or doing unbroken sets of lunges may not be the greatest challenge, but it could be a small success that can help you on your way to your next big achievement.JM_CrossFit_20130701_7011-L

December 9, 2013
Strength:
Push Jerk 3-3-3-3-3

WOD:
AMRAP 10:
20 Overhead Walking Lunge Steps, alternating (45#/35#)
3 Rope Ascents (no jumping starts)

*Immediate 5 burpee penalty if the plate is rested below the knees during a set of overhead walking lunges

Compare to 120703

 

Help put together a care package from CFF!  On Saturday, December 14th, with Garo’s help, CrossFit Fenway is hosting an invasion WOD to put together care packages for 1SG Russ Watts, 2LT Michael Polanski, and 1LT Russell Cotter. All three are deployed in support of Operation Enduring Freedom. We’d like to send a care package on behalf of CFF to show support and appreciation for their service. If you’re donating to the package, no preregistration is required, and the Saturday session can be an extra one for you that week!

CFF’s 4th Anniversary and Holiday Party!  Join us for adult beverages and good times Saturday, December 14th at Game On! to celebrate 4 years of awesome community and exercise, as well as the holiday season.  We’ve got space reserved in the lower level of the bar from 7 PM on.  See you there!

  11 comments for “Lunge ‘n’ Climb

  1. Brennan
    December 9, 2013 at 8:26 am

    PJ: 100# PR
    WOD: 5 Rx

    Nice work 5:30. Congrats to competitors this weekend. And, congrats to AMRAPpers on the epic karaoke wod.

  2. SamB
    December 9, 2013 at 9:06 am

    Congratulations competitors.
    PJ: 225# pr.
    wod: 6 Rx.
    Great to see Matt Fitz back in the gym this morning. Great to have you back buddy!

    • Brooke Ilene
      December 9, 2013 at 11:45 am

      YEAH, FITZ! Glad you’re back AGAIN! (Burpees are stupid)

      Congrats to all of the competitors!

      Terrell WOD yesterday, bummed to have missed this one.

  3. Shorty
    December 9, 2013 at 9:38 am

    PJ: 185# (PR)
    WOD: 6+5 Rx

    Definitely sweat out my weekend during this WOD. Great work 5:30am!

    Also, congrats to everyone who competed this past weekend!

  4. Cal
    December 9, 2013 at 9:41 am

    PJ: 105#. Went for 115# and rainbowed the shit out of it with some epic over arching of the back. woo, technique.

    WOD: 4+10 Rx.

    Great work this weekend to all!

  5. Tom Matlack
    December 9, 2013 at 10:46 am

    155# felt a little better getting under the bar with light weight but lost it when increased so had to go back down. 4 plus 17 WOD. Sneaky hard. Don’t like those lounges.

    Congrats Joe and Maralene. Shane perhaps guzzling beer before the final isn’t the best technique?

  6. Shane B
    December 9, 2013 at 11:06 am

    PJ – 225#
    WOD – 5+22 Rx
    Definitely feeling more sore, stiff and tired from Saturday then I realized. The comp was a lot of fun and Ron was a great partner. Congrats to all the competitors from the weekend.

    Nice work 5:30

  7. Samuel
    December 9, 2013 at 12:18 pm

    So proud of our competitors!

    Push Jerk – 135# PR
    WOD – 3 + 11 Rx

  8. Tim
    December 9, 2013 at 12:20 pm

    PJ: 135# – was not feeling this today. at. all.
    WOD: 6+10 Rx – one of my favorite WODs

    Congrats to the competitors this past weekend!

    • Brennan
      December 9, 2013 at 2:27 pm

      Tim = living proof that we are in fact related to monkeys

  9. Ky
    December 10, 2013 at 5:38 pm

    Push jerk: 115 lb
    WOD: 4+20 Rx

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