Friday
05Feb2010
020510
Friday, February 5, 2010 at 8:56PM 
Warm-up:
Foam Roll
-as needed
Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps
Strength:
Back Squat
3x5 reps
Power Clean
5 x 3 reps
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Reader Comments (19)
http://www.youtube.com/watch?v=6Z3HIB68czM.....i thought that all of you over at crossfit boston would appreciate this! Enjoy!
If that's the video I think it is stacey is going to kill you lol!
Lift heavy everyone!!!
BS = 315 (last set was only 4)
PC = 185
Thanks!
Murph
For everyone getting readay for the sectionals, a little challenge wod:
250m Rox
21-15-9
115, 85# thrusters
1.5 pood, 1 pood kb swings
250m row
sub 7 is a seriously fast time
Awesome video. Stacey is a badass allright!
LOL! Oh boy....Erica you are in trouble!!!!!
LMAO!!!!!! Erica head for the hills! I love the video.
Love the video! Working my way up in weight from previous weeks. Thanks to Neil, Jen and Drew for tips today. BS was 185#, but could have gone a bit more for 3x5 and did 135 on power cleans. Still need tons of work on power clean forms.
That video is hysterical! I love the last few seconds when Stacey can't help but bust out laughing.
150/85
185 for two sets, got four reps on the third, failed when I tried to go too deep on the 5th rep. 115 on the cleans.
Can't wait to watch the video at home....
worked with Vijay today, we felt like we could do more. 223 on back squats, did not feel heavy enough- worked up to 135 on poweer cleans- need a lot of work.
Ryan
My suspicions of food poisoning were incorrect this morning. SICK. Anyone who came near me at 6 be wary, bodyache and fun times in the bathroom. 284 bs, 245 pc.
Erica, that's great! Thanks for sharing. We love Stacey.
BS 103x5, 113x4, 113x3
PC 75x1, 75x2, 75x3, 75x2, 75x3
I have a ferocious appetite lately.
Monica,
perhaps you're pregnant.
Nigel! Hollywood, don't listen to him. He's worried you are going to pass his strength numbers. ;-)
Worked upto 405x5x1
405x2 not enough rest
405x4 just plain tired
bench
229x5x2 sets light volume
deadlift
405x4x1
Worked at 205 for the backsquats. Felt strong but I am still sliding my hip to the left at the bottom. Worked at 165 for the power cleans, form was better when jenn reminded me I needed to actually pull and extend before I try to get under the bar.
Also got my first 2 muscleups since breaking my wrist 20 months ago after class. And it was AWESOME!!!!!!!
We happened to do BS in this rep scheme just the other day. Great minds think alike.
BS: 110kg (242 lbs) as the long road back from injury begins in earnest.
Almost forgot, thanks to peak and ian for sharing a platform with me. You guys kicked ass today!