Alright folks! Testing week is upon us! Take some time to read this if you haven’t! For planning purposes, we will be testing the following days: MON, TUES, WED, FRI, SAT this week (Also MON, TUES, WED next week). THURS and SUN will be used to make up any missed testing.
A few additional noteworthy items:
- Happy Belated Birthday (last Friday!) to Greg (sorry we missed it on the blog!)
- Last Friday morning (5/9), our own Matt and his wife Katie welcomed Gia Rose Martin (7 lbs, 19 3/4″) to their family! Momma and baby are currently doing great!
WOD 05 12 14
Because we are maxing out, lets make sure to take enough time to warm up properly to smash some PRs!
Those of you who are relatively new, you will not perform 1RM testing for (A). Stick with a challenging 5×5.
A. [20] 1RM Back Squat
B. [10] Select one:
- 1 set of Max DH Strict MU (Adv)
- 1 set of Max DH Strict Pullup
- 1 set of Max DH Strict Chinup
- Flex Hang for max time
C. Time Trial: Row 500m
Comments: (Remember when we actually posted times and loads from the WOD in comments?)
Post times, loads, and comments.
05 12 14
no
and CONGRATS Matt!! she will be doing muscle ups in no time
Congratulations Matt!!! 🙂
Congrats buddy!!! Welcome to the club 🙂
Congratulations Matt!!
Congrats Matt and Katie! It is a really amazing adventure!
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Yes I remember when I posted about the WOD…it was last week 🙂
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A. 205, this is a 10# Post-pregnancy PR, tried 215 a few times but couldn’t get out of the hole, I feel like I may have had it in me had it not been 6am…
B. 11 strict pullups, this is an all time PR by 1 rep 🙂
C. 1:51 NOT a PR, and I could have worked a little harder on this
Congrats Matt!
Congrats to the Martins! All of the smiles melt my heart!
This morning went well for me as we kick off the tests 🙂
– BS 205# – +10# PR!
– Elbows still ain’t what they used to be. No records here.
– 500m 1:41. Definitely a PR, Think I had two-three more seconds in there, but the wall hit HARD right at the very end.
Congrats Matt!
I’m in DC this week for work, so getting some WOD’s in at Crossfit Balance.
Today:
A: 10 min EMOM, 2 x PP, worked up to 165#
B: 2 min AMRAP burpees
C: 4 min AMRAP 4 power clean @ 155#, 8 box-jumps @ 24#
D: 2 min AMRAP burpees
No rest between B/C/D. B = 23, C = 3 + 8, D = 18
24 pound box jumps! that’s hardcore!
let’s give this a try….
A) 295 Amazing #’s {PR}
B) 16 =! ME
C) 1:33 {PR}
Post WOD metcon:
21-15-9 GHD sit-ups/20# Wall balls in 4:50
Congratulations to Matt and Katie! How exciting! (Danielle sends her congratulations as well)
if you really want to know:
A.) 250 – that’s the heaviest weight I’ve lifted in a workout facility. ever.
B.) 9 sec – flexed arm hang. felt like I should’ve done better, but there’s definitely room for improvement.
C.) 1:43.1 – sprint fitness has not come back, but definitely went into the hole a little in the last 50. can’t remember the last time I did a piece at 30 spm.
looking forward to the rest of testing week. if I can walk tomorrow.
Strong work!
A. 330# BS (15# PR)
B. 18 (not a PR)
C. 1:42.8 (8 sec PR)