This is Joel W's Typepad Profile.
Join Typepad and start following Joel W's activity
Joel W
Recent Activity
And it shall be called Fight Gone Mediocre.
WOD 6.26.11
5 Rounds for max reps: 1 Minute Row, calories 1 Minute Rest 1 Minute Ring Dips, Ring Push-Ups or Push-Ups 1 Minute Rest 1 Minute Push Press 115/80 1 Minute Rest Post Rx, total reps per movement and overall total to comments. Rob N Goes Overhead Goodbye Typepad! Today is our very last post ...
Did some back squat work in preparation for the Total. WOD in 9:09.
Tempo Front Squat
5x2 Tempo for today is: 2-2-X (2s down, 2s hold, explode up. Heels may leave ground, try to jump) Add 5-10 lbs to last weeks tempo squats but make sure you are still able to explode out of the bottom. Post loads to comments. (e4/8) compare to 6.18.11 For Time: 15 Power Cleans Run 400m 10 Power...
Had a mostly frustrating week with the lifting portions, but the highlight of the week for me was probably the DUs in the K2E/lunges/DU workout. I strung together 20 in a few rounds, and perhaps actually found a rope length that works for me.
Rest Day
Herschel Enoys the Rest Day Attention all Hybrid Athletics CrossFit Total Competitors Please email Margie by July 5 with your phone number and whether you need, or can offer, a ride up to Hybrid Athletics on July 9. She will arrange the travel logistics as well as offer some general strategy...
Front Squat: 255-265-275 (shallow on rep 3), backed off and did some reps at 205. Totally disappointed after last week felt so good.
WOD w/ a 20" box and 30 pound dumbbells in 10:03. Really wanted to fight for sub 10 but my mind couldn't get my body to pick up those f'ing dumbbells in those closing seconds.
Front Squat
3-3-3-3 Advanced or 4x3 Novice There is a 20 minute cap to hit your lifts. Post loads to comments. (e3/8) compare to 6.18.11 21-15-9 Reps rounds for time of: Burpee Box Jump Dumbbell Thrusters, 40%BW Post time and Rx to comments. *Consider using 60-70% of your best double Caption today'...
Nephews would definitely receive college money. Or entrepreneurship money.
WRT paleo principles, I've definitely tried to use it more as a template than anything. I have been drinking organic lactose free milk in an effort to gain some muscle, and worry much more about eating my lunch paleo and my dinners at home paleo. I forgive myself if I am out at a meal with friends.
As to another paleo principle, I'm now on my 3rd week of standing at my desk (I also converted my supervisor). Between the hamstring stretching I have been doing at the gym, and standing a significant amount more, I'm amazed at how much less tight my hamstrings are, and how much more solid my posterior chain feels in such a short time.
Rest Day
Traci T takes an Anti-Gravity Yoga Class CFSBK's New Website In one week, CFSBK will be launching a new website. We're leaving Typepad and migrating this blog to Squarespace. The new website will offer more features for members, a much cleaner design and easier navigation. The www.CrossFit...
Wanted to get this down:
275-285-305-315 on the DL with Rob N. Need to work on staying tighter and coming down in better position.
WOD: 8 rounds even. Hit the 20th DU at 11:58. A few of the DU rounds went unbroken which was really nice. Kipped the K2Es but had trouble cycling them. Just like my kipping pull ups.
Deadlift
3-3-3-3 Advanced 4x3 Novice (E1/4) Spinal Flexion will constitiute a missed rep, choose loads accordingly Post loads to comments. Compare to 1.3.11 AMRAP 12 Minutes 5 Knees to Elbows (or 10 Sit Ups) 10 Reverse Lunges ea 20 Double Unders Post rounds and RX to comments. Steph P. during Sect...
Wod 6:17.
Front Squat
5x2 (E 2/8) Tempo Squats-22X (2s down, 2s hold, explode up. Heels may leave ground, try to jump) 40-50% of your triple weight from e1/8 Rest no more than 2 minutes between sets Post loads to comments. Compare to 6.15.11 For Time 1,2,3,4,5,6,7,8,9,10 reps of Push Ups Sprint 100m (1 pup+100m, 2 p...
Wanted to make sure to get my numbers in, to keep myself honest. It's really amazing in the course of the crossfit week to see one's strengths and weaknesses so bare--hell, even within the course of a workout. Did push jerks today with Chris Y. and Laurel coaching. Was mostly working on form, and got chastized by Laurel for going too heavy in the jerks. Work. On. Speed. Think I maxed at 165 for a triple, but it was dirty.
Did the pull-up/burpee workout in 5:13. Felt...not good after, burning and breathing hard and needed a decent amount of time sitting, but I was happy with the time. Definitely would have broken up my last few burpees without Laurel in my ear.
Rest Day
Ryan P's Front Squat Face Off-Peak Hour Strength Cycle We're scouting out potential times for a new Strength Intensive with Coach Jeremy. Possible times include: Monday & Wednesday 6:30-8a Monday & Wednesday 11:30 or 12 to 1 or 1:30p Monday & Wednesday 6p-7:30p Thursday & Saturday 10am-11:...
Moved to New York for law school, because I had wanted to live in New York since I was 14, or old enough to know that I could want to live somewhere. I was a New York Jew raised in Vermont, New York has felt like home since minute one, and I don't plan on leaving but maybe life will dictate otherwise.
Rest Day
Ryan P's Front Squat Face Off-Peak Hour Strength Cycle We're scouting out potential times for a new Strength Intensive with Coach Jeremy. Possible times include: Monday & Wednesday 6:30-8a Monday & Wednesday 11:30 or 12 to 1 or 1:30p Monday & Wednesday 6p-7:30p Thursday & Saturday 10am-11:...
First front squat exposure with CFSBK
WU: 45x5, 95x4, 135x4, 185x2
Works sets: 185-205-225-245-265
WOD with 30 LB DBs and 1 pood KB. 4 total rounds and 1 row rep. KB swings are still a work very much in progress. In good news, I made it all 4 rounds w/o my back seizing up. Accessory work to do: towel swings, to work on getting the F out of my own way.
Front Squat
Advanced: 3-3-3-3-3 Find a 3 RM Novice: 5x3 Sets Across Post loads to comments. As Many Rounds as Possible in 8 Minutes 10 Renegade Rows*, each arm 20 Kettlebell Swings Renegade Rows require a high level of stability and balance to perform correctly. Don't rush these in the conditioning toda...
Monday's workout w/ Jeremy. Did 3-3-3 snatch balances at 115, bailing on rep 3 of round 2.
Weighted Chins (BW 155): 45-75-80.
Rest Day
Pre WOD Set-Up The Warrior Prepares for the CrossFit Games Your Hero, My Hero and long time friend and former Coach at CFSBK, Jacinto Bonilla gets ready for the CrossFit Games in July. Check out the video here! Undead Jazz Festival at CFSBK On Saturday, June 25th from 8pm-3am CFSBK will be ...
Pickup basketball, which always had this appeal to me: http://opinionator.blogs.nytimes.com/2009/03/22/my-life-on-the-court/
"In a strict sense I didn’t belong on those courts, but pick-up basketball doesn’t enforce any strict sense and is willing to relax the demands of competition and winning for the sake of extending its pleasures to those whose skills are minimal."
Rest Day
Pre WOD Set-Up The Warrior Prepares for the CrossFit Games Your Hero, My Hero and long time friend and former Coach at CFSBK, Jacinto Bonilla gets ready for the CrossFit Games in July. Check out the video here! Undead Jazz Festival at CFSBK On Saturday, June 25th from 8pm-3am CFSBK will be ...
I'd also be down to do some prowler/sled work.
Snatch Balance/Weighted Chin-up
Snatch Balance 1-1-1 Weighted Chin Up 1-1-1 Post loads/chin-up scale to comments. Compare Snatch Balance to 2.28.11 and 12.29.10 Compare Chins to 12.18.11 Josh M. during Sectionals WOD #1 Join us in welcoming back our intrepid leader David O. as he returns from vacation today! Our New Stren...
In Gabrus's spirit, and because public internet shaming hits closer to home than public whiteboard shaming. Strength goals for the summer:
Deadlift 1RM max of 400 pounds.
Bench Press 230x5x3
Snatch Balance/Weighted Chin-up
Snatch Balance 1-1-1 Weighted Chin Up 1-1-1 Post loads/chin-up scale to comments. Compare Snatch Balance to 2.28.11 and 12.29.10 Compare Chins to 12.18.11 Josh M. during Sectionals WOD #1 Join us in welcoming back our intrepid leader David O. as he returns from vacation today! Our New Stren...
No class today. However, functional movement for sure. 1200 meter coin jar walk from my apartment to the TD bank on Montague. Estimated 50 pounds on my back...$700 in change later.
WOD 6.11.11
12-15 minutes each to practice Skin the Cat/Front Lever Forward rolls/Jump to Forward Roll Pistols/Roll to Pistol Post experience/progressions to comments. Coach Noah gets all Main site in Montana! Scary Movie Night is tonight starting at 8pm. 2nd feature starts at 10pm! Join us! The Rum...
Open gym, benched and squatted. 300x5x3 on the squats. To work on: lowering the bar w/ more speed. Margie was really helpful with coaching and cues.
180x5x3 on the bench. Moved the bar pretty quickly. 185 next week.
Rest Day
Scott L. in Motion during Sectionals WOD #3 Lax Balls are Back! You asked for 'em, we got 'em! A new box of lax balls just came in today! Just $2 gets you your very soft tissue tenderizing tool. Great for work, the car home and even your own private jet! Ask one of the coaches to grab you...
Did this WoD Tuesday with Vincent and Chris Y. 4 rounds + 400 meters. Did 2 rounds as rx'd, and then did 2 rounds w/ 1 abmat. Definitely should've joined Vincent in starting w/ 1 abmat to begin with. Killed myself through 2, and feel like I missed some of the purpose of the AMRAP.
WOD 6.8.11
AMRAP in 20 Minutes: Run 400 meters 10 Handstand Push Ups*/** *2 AbMat max for partials **Push Press 135/95 otherwise Post rounds and Rx to comments. Coaches Chris & Jess Fox at this past weekend's CrossFit Endurance Cert A Great from the Crate: Beat the Heat This is a repost of an article fro...
Did today's WOD w/ Willie, my second partner WOD at xfit. 14:23 rx'd. Willie is 6 foot something, I am 5'6, so we divided the work where he'd do more wall balls and I'd do more burpees. Thought it worked pretty well for us. Very little stoppage between us, and one way or another we got the double unders done.
WOD 6.6.11
In teams of 2 complete the following for time: 100 Wall Ball 10' Target 20/14 100 Burpees 100 Box Jumps 24/20 100 Double Unders Only one partner can be working at a time. Must be done chipper style. Post time and Rx to comments. Jack L. doing big things on the platform! June's Athlete of the...
11 AM
Found a 1 RM max of 165. Tried 175 and failed. 5 pound increments next time.
Did Grace at 95, 2:51. Felt pretty good the whole time. Right weight for sure.
Also started a linear progression bench press on Friday. 175 5x3. Hadn't benched since I started foundations (2 months ago) so definitely feeling it today.
Grace
Take 20 Minutes to find a 1RM Clean and Jerk then, "Grace" For time: 30 Clean and Jerks 135/95 There is a 3 minute cap on this workout so choose a weight that allows you to complete all 30 reps in under 3 minutes. If you don't finish all reps: score is reps completed, and row a 500 meter (NFT)...
@Yosh,
I mentioned making up Murph today, but I don't think it's happening. The 60 pullups yesterday on top of a pull-up day on Wednesday aren't making me excited at the prospect of even more pullups. I still do want to do it in the coming week or so.
Rest Day
Coach Jess Fox during Sectionals WOD #1 Underneath the Hoodie-Jess Fox By Margie Lempert DOB: 10/11/78 Height: 5' 4.25" Weight: 140 Place of Birth: Coldwater, OH Place of Higher Learning: Ohio U and Hunter College Degree: Psychology Years in NY:12 Years at SBK: 2 I had this totally idyllic m...
22:41, everything was a mess however. Kettlebell swings still need tons of work. Will start light and work on form next time. Did the first two rounds of OHS rx, but then went to 15 reps, on round 3 and doing the last 10 as front squats in round 4 (20 total though). Pullups felt good overall. Kips are still very much a work in progress.
WOD 6.2.11
4 Rounds for Time of: 25 American KB Swing 32/20kg 20 OHS 75/55 15 Pull Ups Post time and Rx to comments. Sameer and Guest Carmelo during Murph Happy Birthday to Kiki P. and Whitney H.!!! No Teaser Class this Weekend There is NO teaser class this Saturday, June 4. Teasers will resume next Sat...
Yosh, I was thinking of going Friday evening to do Murph.
WOD 6.2.11
4 Rounds for Time of: 25 American KB Swing 32/20kg 20 OHS 75/55 15 Pull Ups Post time and Rx to comments. Sameer and Guest Carmelo during Murph Happy Birthday to Kiki P. and Whitney H.!!! No Teaser Class this Weekend There is NO teaser class this Saturday, June 4. Teasers will resume next Sat...
Back after a relatively long layoff (Friday-Tuesday) which I think actually did me pretty well. Went 280/290/300 on the squats, and felt good almost all the way through. Started exposure at 275/275/275(f).
Did 9 HSPUs on the rep out, compared with 6 on first exposure.
Squat/Handstand Push-ups
BSQ 5-5-5 Find a new 5RM! Athletes will use their rest periods to do any pec/shoulder prep for their handstand work Post loads to comments. (e8/8) compare to 4.20.11 and 3.30.11 Handstand Push-up 1x Max reps or 1x Max Handstand Hold Athletes doing a static hold should leave enough time to dismo...
Ugh, big ole DNF on this after 4 rounds at 115 plus 8 DLs. Lower back just seized up, as it did during the KB challenge last Thursday. Shane gave me some good work/homework for hamstring tightness.
"DT"
Five Rounds For Time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx Loads are 155/95 Post time and Rx to comments. compare to 4.18.09 Congratulations to Sean B for being Selected for Special Forces Assessment and Selection (SFAS). This is a grueling 2 week test that only about 1/3 of ...
Squats:
275x5x3. This felt good. Two weeks ago I failed on the 3rd set at 275, so nice to see that improvement.
WOD:
Time was somewhere around 9 minutes with a tuck. First long exposure to the rings.
Back Squat
3x5 Add 2-5 lbs from the previous exposure Post loads to comments. (e6/8) compare to 5.18.11 For Time: Run or Row 800m Accumulate 2:00 in an L-Sit L-Sits on Parallel Bars or Rings Post time and Rx to comments. Good luck to Ben F who will be in Sudan for the next 60 days working security de...
More...
Subscribe to Joel W’s Recent Activity