Back Squat 1RM
Find your 1 rep max low bar back squat.
Post weight to comments/LogWod.
Crystal poses for a handstand off of Santa Monica beach. I have some other pictures from Santa Monica that I will post later. They are of muscle beach. If you get the chance, Google it and read up on its past. The pictures will mean more when you see them.
Small but mighty group at 6am.
http://live.crossfit.com/
17 July 1200-1300, fast forward to 25:50ish.
The coverage is actually pretty impressive quality, and some commentary. CFO gets a lot of chatter.
I havent spent a ton of time looking through these yet, but since Friday coverage isnt up yet, I think event 3 is the first affiliate event on Saturday that you can watch. I didnt look very closely through much of the individual stuff, so I havent found Stacey. If anyone has any other spots in these videos with some CFO footage post it please!
http://crossfitstory.com/
Who's on board with me??? If I'm going to do it...anyone can! We have about 7 months! Let's do it!
Check it out - 2 posts in a row with no sass. Must be the sleep deprivation.
350 (pr). been working on that number for a long time. feels to get it (finally).
Some told me that they did workouts tougher than this and still couldn't ddo better. They didn't understand what the problem was. They wanted to know what the secret was.
I told them that there wasn't a secret. That its our ability to make sure we are pretty good at everything and to learn the little things like kipping the ring dips, bouncing the dead-lift, chaining the db squat cleans together, box jumping consecutively for speed. Stuff like that. I also told them that our athletes know the Olympic lifts, even our newbies are better than most intermediates at other gyms.
We actually practiced pistol squats in a met-con leading up to the games and thus we blew through those when they came up.
I can get you prepared for competition because I know what to expect. Nobody will go in blind. CFO has some of the greatest athletes in all of CrossFit land and Joe and I are just giving you the tools to reach your potential. It will and always will be about fun. Now, if you make it to the HDC, then it becomes a little more serious and I treat it as such because it is everyone in the gym you are representing but it isn't about winning. Its about performing. If you perform, winning takes care of itself.
I applaud you Paula. You are a diamond in the rough. Since the goal has been set, now begins the preparation. Hit those weaknesses. I promise you that Stacie will never have an issue with HSPUs again. Take that mentality and run with it.
It'll be fun and you won't be unprepared, that I promise.
Ricky
** Actually did multi-position
- Tall Clean, Power Clean + Push Press, then Full Clean + Push Jerk
110, 154, 185, 209 (No Tall Clean), 219, 228 (Push Jerked Both)
Front Squat (Russian Squat Program)
4X2 (80%) - 225 - Every 2 mins
SL Deadlift - This one sucked... Struggle with just 90# for 5EA Leg
SS w/
Barbell Roll Outs 3X10
Messed around with Muscle Ups and then did a quick minute ladder
Minute 1 - 1 MU up to 5 muscle ups at Minute 5
Double WOD's tomorrow... Trying a Crossfit Endurance WOD for the first time tomorrow night.. :)
17th- 12:00-1:00- Team (Run, BJ, etc) @ 22"
2:00-3:00 - Stacie (DL,pistol) @ 39"
17:00-18:00- Stacie (sandbag) @ 35"
18th- start-8:00- Stacie (Clean, HSPU)- 55" and
cont. into the 8:00-9:00
11-12- Team @ 25"
12-1 (cont. into 1-2:00)- Stacie @ 41" (3wod)
4-5- Team Award @ 52"
Nice work 5:30.
I would like to compete in sectionals again, i have some weaknesses i have to work on.