CrossFit East Bay Beginner WOD @ GWPC 100720
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
For time:
10 rounds for time:
12 Kettlebell swings (any)
7 Push-Ups
Advanced/Intermediate/Regulars:
Run One Mile Backwards
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Today's workout-9:42; 95#-HSPUs to a block
Are we going to do a 1 RM press on Wednesday. If so, I would like to do them tomorrow because I have to miss Wednesday. If it's a different press workout, can you let me know what it is so I can complete tomorrow?
185# clean
HSPU - strict
3 rounds, so I should probably have scaled to 175. Possibly I did not warm up enough - last round was done in about 90 seconds and cleans felt vastly easier once Bryan corrected my starting stance (too far over the bar).
I am happy with this as last year at this time it would have been inconceivable for me to attempt 185# cleans in a metcon and I think I was down to just a few HSPU due to being on the heavy side.
1 RM press will be this week, yes. Might not get a good metric after HSPU today. Would not hurt to wait a few days.
95# cleans and HSPU to low block
5:50
95# cleans and HSPU to low block
5:50
Kept going after the 7th round and completed 12 rounds and 3 cleans in 12 minutes.
I'll take probably take my chances on the presses.
I was the pressing guinea pig today because I did my version of the clean/HSPU WOD on Sunday. SO!
Press:
1x65lbs: Pass
1x70lbs: Pass
1x75lbs: Pass
1x87lbs: Pass (PR!)
1x89lbs: Fail x2 (the first one was close, I could feel it).
I also did the presses:
1x 85
1x 91.5 (PR)
1x 93 (PR)
1x 95 (Fail)
Power snatches for technique--5x3 @ 35#,45#,55#,65#
Sprints to the gate=6 rounds
Lat pulldowns 5x10 @ 50#
Max Effort Strict Press 4x1 @ 125#-136(PR)-140(Fail)-137(PR)
Power Snatches 5x3 @ 95-115-120-125-128(Fail)
Lat Pull Downs 5x10 @ 80#
Band Face Pulls 4x5 Using thinnest band
Lynne:
5 rounds max rep
bodyweight bench press (@ 162#) followed immediately by pull-ups
123 (pr)
6x BP, 23 PU
6x BP, 20 PU
5x BP, 17 PU
5x BP, 17 PU
4x BP, 20 PU
First time doing it. Next time, my goal is 150. Max, I do believe 123 is a CFEB record (no other scores are recorded on the board)
45C2B pull ups with 30 burpee's at minute zero and every 3 minutes 5:57RX
probably would have DNF'd had I not barely managed to finish in the second round
afterward rowed a soft 7k
10 rounds for time:
12 1.5P kettlebell swings
7 pushups
16:56
Did anyone run a mile backwards? I didn't but did ride my bike 14 miles forwards in 50 minutes.