Foundations Classes
Have you been to our Foundations Classes Yet?! Our next Foundations series will be on Tuesday 4/10, Thursday 4/12 and Tuesday 4/17 at 7pm. As a new member you must attend all three classes so set your schedules now! Email to foundations@cfrubicon.com to get more info on enrolling right away!
Main Course:
- Press/PushPress/Push Jerk: choose ONE of the movements based on experience level. Not sure which move to do? Ask your friendly Coaches, they know!
- Press:
- 70% x 3
- 80% x 3
- 90% x >3 (TO FAILURE! )
- Push Press based off Strict Press Working Max
- 85% x 3
- 90% x 3
- 95% x >3 (TO FAILURE! )
- Push Jerk
- 15 minutes to find your heaviest Double (yes, you may dump the bar between attempts, any less would be… uncivilized.
- -rest 5- minutes
-
- “Tabata Something Else”
- Tabata Pullups
- Tabata Pushups
- Tabata Situps
- Tabata Squats
- Tabata Pullups
- “Tabata Something Else”
- Press:
Dessert:
Shoulder Mobility Circuit
Food for Thought:
“Valour, glory, firmness, skill, generosity, steadiness in battle and ability to rule - these constitute the duty of a soldier. They flow from his own nature.”
by The Bhagavad Gita
Tabata just means I’m not going to be able to lift my arms or take any stairs tomorrow…. lets do it
Push Jerk: 123# x 2 – I was slow working up to that weight so I ran out of time to do more, they felt solid though.
The never ending tabata: 302
Pull: 32 – kipping
Push: 45
Situp: 90
Squats: 135
Have a great day!
Push Jerk – worked (too) slowly up to 165. Felt strong and nailed them both. Ran out of time to go heavier. Next time!
WOD total at 301. 1 pt to tie, and 2 to have done better than Linda (who crushed it today!).
Haha thanks Jason!
Jerk: 153#x2 – I hate how when the weight gets over about 123, my form starts to degrade. If I could keep that from happening, I could easily get more weight up.
WOD: 281 rx’d
Interesting observation…
http://4.asset.soup.io/asset/3012/7028_66dd.jpeg
Push Press: Last was 155×2 – actually more than what I thought my strict press working max was, so…
Tabata: Only 198. Pull-ups were a struggle, at least tried to hold a negative even if I couldn’t hit it. Kept moving well through situps and squats
After having a conversation with BJ about how my shoulder press was my weakest move and needed work, I promptly decided to do the split jerk instead. What can I say, I like the jerk
Jerk: 123 x2 — matches my PR. My first attempt was a head failure (mentally decided I couldn’t do it before I tried). My next too felt solid and I maybe could have gone up, but was out of time.
Tabata: 238
Pull-ups: 23 (blue + purple bands)
Push-ups: 44 (toes)
Sit-ups: 67
Squats: 104
My pull-ups & push-ups were pathetic. Felt much better on sit-ups and squats, but apparently I am not very fast.
Jerk: 143# x 2 (PR)
WOD: 275 use blue and purple band for pull ups
Straight press 85#
WOD
387 overall
44 pull ups with Blue and red
54 pushups
122 situps
167 squats
Press: 125 x 3
WoD: 261 (bl bnd)
Split Jerk: 133#, felt good. Ran out of time but I believe there is a heavier weight in my future. Yeah lifting shoes, stick me right to the ground
WOD: 281 (Blue Band)
Dessert: a couple burpees for fun—shoulder mobility so nice.
Roguebucks -
I think we should get some compression or voodoo straps.
http://www.mobilitywod.com/2012/02/burpee-smoked-elbows-epicondylitis-ness-voodoo-it.html
Rogue has them on order, but not yet in store.
Until then, a MTB innertube would work. Anyone popped a tire recently?
Omg that looks absolutely terrible…
..but crazy enough it just might work!
Jerk: 185
WOD: 305
Iris and I did Crossfit Rehoboth. Tire flips, hammer strikes, box jumps and lots of running. Friendly people, good workout, a great start to a good night!
Great evening WOD!!
Jerk: 205# x2
This is not my max but with the time available as high as I went. Need to focus more on getting under the bar when it gets heavy.
Tabata: 390
This is my first time doing this WOD and I really wanted to break 400 but it was not to be today….next time!
Jerk: 184×2
WOD: 288
Jerk: 133, PR! Whoop Whoop! All thanks to Sven!
WOD: 318, I broke down on the push ups. And now I can’t lift my arms up high enough to wash my hair. Great. Gonna need to do the head tilt thing. Not awkward at all….