9.24.12 "In Bill we Trust"

September 23, 2012

This is a Testing Week.
We will test 1RM back squat today and also test on Wednesday and Thursday of this week. It is important to attend these test days. Two reasons: 1)We will retest these scores at the end of the Paleo Challenge 2)It is important for you to know all of your 1Rep Max weights. We will also be highly enforcing that everyone have a journal at all times. One of the most important parts of CrossFit is its measurable and repeatable results. If you are not keeping track of your WODs and strengths then how do you know you are getting any better and how can you have any goals for today’s performance? This is a strong tool and needs to be a staple in our training methodology. You may use an IPhone app or a written journal but you must have one of these with you at all times. If a coach catches you without a journal starting in October then the whole class must do a weighted 400m run.
It’s only because we Love you!!!


Sara and Sonia cheer on Laurie!!!

Strength
Low Bar Back Squat
5-3-3-1-1-1-1RM

In Bill We Trust
5 Rounds
Overhead Reverse Lunges(95,65)
35 Double Unders

Eye of the Storm Competitors:
Monday:
1)CFB Strength & WOD
2)Practice 1Arm Deadlift
It’s all about hook grip

Tuesday
1)Establish a 5rep max Jerk
2)CFB WOD

Wednesday
1)10-9-8-7-6-5-4-3-2-1
Burpee Pullups Bars or Rings
HSPU
Box Jumps (30,24)
(don’t worry regular class will do this later in the week)
2)8hrs sleep

Thursday
1)Rest/60mins Mobility
2)8hrs sleep

Friday
1)Light WOD
2)8hrs sleep

– Post scores to comments

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  1. Jeff Caylor Reply

    Booo! Still at work at 2345! I will not be there tomorrow, but will see you all Tuesday!

  2. Soniablade Reply

    “In Bill We Trust”
    14:00 Rx
    1RM BS 185# ( AB-After Baby)
    Compared to 215# BB
    I’ll take it!

  3. Bravo Reply

    1 RM back squat
    405#

    10 rep front squat
    225#

    In Bill We Trust
    7:25 Rx

    @ Reebok Crossfit One at noon
    5 RFT
    15 walking front rack lunges 95#
    30 double unders

    6:43 Rx

    Get ready for the storm in Providence

  4. St. Hell Reply

    In Bill We Trust = 13:54
    30 1bs., hybrid jump roping

    Paleo eating is the best. Since I have cut out all dairy and almost all of the carbs from my diet, I am less dependent on caffeine. I get about 6.5 hrs of sleep, Sun – Thurs. and 3X CrossFItBRidgewater per week. THe progress is real and lasitng. I feel great!

  5. St. Hell Reply

    In Bill We Trust = 13:54
    30 1bs., hybrid jump roping

    Paleo eating is the best. Since I have cut out all dairy and almost all of the carbs from my diet, I am less dependent on caffeine. I get about 6.5 hrs of sleep, Sun – Thurs. and 3X CrossFItBRidgewater per week. THe progress is real and lasitng. I feel great!

  6. hercules Reply

    In bill we trust… 15:21. did double lunges, 30 each round instead of 15. Fun times!!

  7. Cat Reply

    1 RM Back Squat: 175# (PR – thanks to Coach Nugz pushing me, and Laurie and Sonia cheering me on)
    WOD: 11:10 (Scaled @ 45# and 105 singles each round)

  8. Sweat Beast Reply

    Tabata Sprints
    Incline 12- Speed 9.0
    5 sets of 15 Second L sits
    A) Body weight Bench (210) 5×5
    B) Dumbell flat bench 3×5 (75) 2×5 (80)
    3 sets of 1:30 Planks
    50 sit ups

    315 Low Bar (PR)

    11:58 on the wod

    Working on trying to do double unders with my hands closer to my hips. Towards the end I was really effective. I noticed it put a lot less of a “burn” on my rotator cuffs during the wod.

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