warm up
3 rounds of:
turkish get ups x 6 (3left/3right)
double unders x 25
rope climbs x 1
squat progression x 10
workout
for time of:
500m row
ring dips x 25
35#/15# overhead walking lunges x 50 (25ea leg)
strict pull ups x 25
air squats x 50
tricep push ups x 25
squat thrusts x 50
kte x 25
box jumps x 50
clapping push ups x 25
500m row
scale load as necessary for lunges
scale reps from 50/25 to 30/15 if necessary
what is your favorite lift/movement and why? post answers to comments.
3 rounds of:
turkish get ups x 6 (3left/3right)
double unders x 25
rope climbs x 1
squat progression x 10
workout
for time of:
500m row
ring dips x 25
35#/15# overhead walking lunges x 50 (25ea leg)
strict pull ups x 25
air squats x 50
tricep push ups x 25
squat thrusts x 50
kte x 25
box jumps x 50
clapping push ups x 25
500m row
scale load as necessary for lunges
scale reps from 50/25 to 30/15 if necessary
what is your favorite lift/movement and why? post answers to comments.
favorite powerlift is the overhead squat. the focus it demands and where it puts me is unparalleled. favorite oly is the clean. my understanding has developed and as a result so has my clean, and the weight I'm able to move. both lifts are extremely empowering, and it's that moment, after a successful lift, why i love these two.
ReplyDeleteI have 3 favorites, I love the deadlift because is my strongest lift plus I love the feeling of accomplishment I feel after I set a PR. I also love the overhead squat because is requires control of your whole body like few other movements do. I also (surprisingly) love the snatch, in my opinion the snatch is one of the most difficult lifts to learn and master, nothing compares to the feeling you get after you have have performed a beautiful snatch!
ReplyDeletePOWER Clean, I hate the front squat. Other than that I love Pull-ups, push-ups, crunches and air squats. I love it when Angie comes up. Being able to do the shier amount is amazing. Murphy scares me!
ReplyDeleteralph. 26:00
ReplyDeletenicholas.29:46
rolf. 28:01
susi.38:32
stefan. 27:45
axel.24:31
bou.19:17
rob.19:23
karl and rene' both did a modified version for 22:00. Under the motto "make 'em don't break 'em.
This felt harder than filthy 50!
Fav lift ist the squat clean. It's demanding and is a perfect exercise for the whole body.
I too am involved in a very loving relationship with my deadlift. Although I was stuck at 200# for what seemed like forever, we have worked out our issues and established a loving and respectful relationship with each other. We have since moved on with ease. The sheer power it takes to lift that bitch off the floor is so raw how could it NOT be a beautiful thing.
ReplyDeleteI became obsessed with OHS at an early (CrossFit) age. The core stability it takes to create your solid base/foundation is frightening and enlightening all at the same time. I continue (currently paused) on my journey towards BW x 15 and it will be done, no matter the cost. I want to become a OHS master.
And finally, although I have not seen my own snatch in quite some time, I am still very fond of her and will continue to define her technique and beauty once I am able to. I think we all at times are amazed at just how complicated and complex the snatch can be, even when you break it down to the very basic fundamental shit. I love you my snatch, and we'll be workin' it together again sooner than you think.
xoxo
Prego Mego
Jenn 117 mod 21:00 (I did 25 air squats and 25 squat thrusters vs 30 because I simply f'd up)
ReplyDeletelorena 128 mod 20:50
Ryan W…bw 198/mod 17:56…great workout CFJAX…fighting this endurance monster is really hard…it’s a uphill battle for me every WOD…
ReplyDeleteThe OHS squat is by far my favorite...it takes everything you got to achieve this lift….from the very start when you get the weight on your back…and you have to press/jerk the weight overhead…..then you got lockout and stabilize the weight……tight core…I could go on forever about all that’s involved….and when you successfully complete the movement…it’s feels f#@king great…
Aaron H BW 153# rx 24:31
ReplyDeleteMy favorite lifts are the squat clean and the ohs. Both movements require a huge amount of concentration and strength.
Favorite movement so far is any variation of the Clean. I had a "Eureka" moment yesterday with Squat Cleans where I felt like I was performing the movement correctly and that is an accomplishment in itself for a begginer like me.
ReplyDeleteI also have a love/hate relationship with the C2 Rower...I score well with row times but I want to die when I finish!
Justin 148. 18:37 mod
ReplyDeleteSo far, its the clean and jerk. I like moving the weight over such a long distance, and the feeling of using my entire body to move it.
I, too, like the overhead sqaut. I was surprised to see how many people like it--I thought it was supposed to be one of these things that everyone loves to hate.
Josh bw 197
ReplyDelete1 mile warm up
Randy RX 7:59
1 mile cool down
Overhead squat therapy
My favorite lift would be the clean and Jerk and Snatch.
The lift I dislike the most is thruster. Its more of a mental block for me.
bw 152 22:48 rx
ReplyDeleteI enjoy any movement after I get some thorough hands on instruction time from Russ!!!
But seriously, My favorite would be the squat clean. Finally feel as though I am "getting" the movement & almost performing it correctly.
My arch enemy, as most may already know, is the OHS. I am trying to improve with this movement but I flat out suck!
Kohl a slim 245body weight mod 22: and some change!!!!
ReplyDeleteMy favorite lift would have to be any of the pressing movements! I like to move weight in this bitch!!! Also a little known fact in the lower Mexico region I am know as "Mister C2B pull up" with my slim body and graceful dismount from the bar!!! I chalenge anybody to strap 250lb on there ass and do those damn things hey suck!
All Jokeing aside I am just happy to be a part of CFJAX and have the owners and trainers that we have even if one is on the DL right now and another is fighting anorexia (JV)! I also feel proud to be able to say I train with all the monsters that CFJAX has either being a TURBO or someone just starting everyone gives all they have and that is all that can be asked from any of us. Thanks to everyone who comes in and pushes myself and others to go till you puke!
Kohl
chris. 160bw. rx. 17:28
ReplyDeletemy favorite lift is any oly-lift because its so hard to be good at them, plus, not everyone can do it correctly which makes it more of a challenge for me to do my best when i can.
Turbo J. 160bw. rx. 16:10
ReplyDeleteFor all u haters that I thought I couldn't post a comment... This one's for your peace pipe!
I don't like lifting heavy objects.
Steve C. 193bw. rx. 23:24
ReplyDelete