Coaching update!
 
In case you missed it, here is a recap of the competition this past weekend!  Thanks to everyone who came out to support us on Saturday!
 
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WOD 07 16 13

A. PP+PJ + Split Jerk (1+2+1) x 5 @ 90-95% PP 1RM.  Full recovery between sets.  Miss a rep = weight decreases by (10/5).

B. BTN Split Jerk (5×1) AHAP

C. 3 min AMRAP:

7 STO (135/95)

7 FR Walking Lunges (135/95) – (walk forward)

21 Double Unders

Rest 3 min

D. 5 min AMRAP:

3 Clusters (135/95)

3 HSPU (Adv: Deficit use 2×45 w/ Abm or 1×45 w/o Abm)

Post times, loads, and comments.

Matt SuperFit 2013 Dip
 

 
07 16 13
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22 thoughts on “07 16 13

  • 07 16 2013 at 1:06 am
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    Neat music video with lots of RTP triangles floating around.

  • 07 16 2013 at 9:29 am
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    Does anyone have recommendations for boxes, for someone new to crossfit, in the Richmond, Va area? Thanks!

    • 07 16 2013 at 9:45 am
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      Hoyle, I looked at the affiliate map and there’s at least a dozen gyms in the Richmond area, although I don’t know about any of them.
      http://map.crossfit.com/
       
      Unless anyone else has any knowledge of gyms in the area, the next good place to look is for reviews in google map.
      http://goo.gl/maps/h857Y

      • 07 16 2013 at 10:17 am
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        thanks Bost!

      • 07 16 2013 at 10:40 am
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        Rae, I have personally dropped into CrossFit RVA in Richmond and can speak from experience that they have competent coaches and a fairly welcoming community (an easy indicator of this is how they treat drop-ins). For example when I dropped into a class of about 12 people, about 4 people introduced themselves to me (I initiated with the others). I haven’t had any experience with any other boxes so I’m working with one data point.

        • 07 16 2013 at 11:19 am
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          Cool, thanks! I’ll pass this along to my buddy up that way.

      • 07 16 2013 at 3:01 pm
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        I think Kara and Greg know folks who crossfit from up in that area…maybe they might have some insight.

        • 07 16 2013 at 10:06 pm
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          Sadly they’re in Roanoke, so that’s a bit of a commute 🙂

  • 07 16 2013 at 9:33 am
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    Great workout yet again.

    A: 155#
    B: 165#
    C1: 1+7 rx
    C2: 5+1 95#/box HSPU

  • 07 16 2013 at 10:08 am
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    such a huge mob this morning! great job to everybody in all of the overhead movements and wrangling around walking lunges in the small amount of space…looking forward to these metcons this evening 🙂

  • 07 16 2013 at 11:59 am
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    One of these days I will learn what all of these mean! Hoping to make it tonight to find out 🙂 Currently stuck at home getting a new AC installed. A good workout might help the anxiety about paying it off, lol!

  • 07 16 2013 at 12:46 pm
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    Awfully quiet here for such a big Mob!

    • 07 16 2013 at 2:59 pm
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      Agreed.

      • 07 16 2013 at 3:12 pm
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        Actual footage from today’s Mob…

        • 07 17 2013 at 12:48 pm
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          true story

  • 07 16 2013 at 6:30 pm
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    A. Did a couple at 88#, but had to drop to 83# to finish
    B. 113#
    C1. 1+30 @ 68#
    C2. 4+3 @ 68# and box HSPU

    • 07 17 2013 at 11:07 am
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      Oh my traps.

  • 07 16 2013 at 9:06 pm
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    I had a lot of fun today actually getting to participate in an entire class!!
    A.Did my first set at 113 but felt my form was not what i wanted it to be so I dropped to 2 sets at 108 and then did my final 2 sets back at 113
    B.143# (which is a post pregnancy overhead PA!!) and only 2lbs off of my all time overhead PR…so then i tried 148 and dropped a barbell on my head and almost died
    C1. 2+1Rx
    C2. 4+1Rx

  • 07 16 2013 at 10:25 pm
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    A. 83#
    B. 83#, could have gone heavier but ran out of time. Also working on form first before going heavier. My head wasn’t in it today.
    C. 1+19 at 73# and DUs.
    D. 5 rounds even with 73# and box HSPUs.
    Thanks for the impromptu weight-lifting session, Lei!

  • 07 17 2013 at 12:49 pm
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    A. 140
    B. 135 once bc i ran out of time and Lei’s bar needed to be placed on the floor
    C. 3+12 RX
    D. 6 (or 7? i can’t count ever) +1 ADV.

Comments are closed.