No judging!

intel: 1-5-12

I hate it when people have negative experiences at the gym.

However.

If you come to class, you have to respect the coach.  A coach can absolutely coach a movement without being able to do it themselves.  In fact, often a coach who has struggled with a movement is better at coaching it than someone who has grasped it immediately, because they have a better understanding of where things can go wrong and how to fix it.

Elizabeth is a great coach with a ton of experience, she is absolutely capable of giving you good feedback on how to improve your double unders, and she deserves your respect.    

If you want to do shitty double unders and not improve, you can do that in your living room and save the money you’re spending on coming here.  You’re better than that.  Break out your humility and come here to learn and improve.  There’s no drama if you suck it up and do the work.

ryanluce:

I got kicked out of crossfit class today, because I hurt elizabeth’s feelings.

Evidently I’m always soooo mean to her.

She has the most condescending teaching style. Encouraging by discouraging. She’s trying to correct my form on doing double unders when she can’t even do 10 herself. I don’t…

Source: ryanluce

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“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

14 + 3 push-ups. ~1-round PR. Pretty good considering how heavy I feel ;)

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Back Squat
3, 3, 3, 3, 3
135, 155, 165, 185, 205.

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Project Mayhem

“Aeon”
AMRAP in 20 minutes:
1 muscle-up (sub 3 c2b pull-ups, 3 straight bar dips with red band)
2 clean & jerks, 135#
3 hspu (to one abmat)
4 deadlifts, 225#
3 rounds even.

Team WOD
3 person teams: 1 person completes 10 medball-throw-sit-ups with another partner and the 3rd person scores reps. After 10 sit-ups, partners rotate.
For time:
120 Squats
160 Box Jumps
200 Double Unders
11-something, I think? With the awesome team of Aeon and…

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Virtuosity WOD
(overly-scaled-up edition)
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts, 205#
Pull-Ups
Overhead Lunges, 45#
30:31. Or something. I hate nausea.

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via David Sh. on flickr.

Camels. Just because.

CWOD Stuff
5 sets of 8 each arm:
1-arm Ring Rows
1-arm DB Bench Press (30#, 40#, 45#)

Virtuosity WOD
21-15-9 reps for time:
Push-ups (games standard hand release)
Box Jumps, 24″
Squats
5:45.

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USAPL Powerlifting Meet in KOP

Back Squat
90kg (198lb)
95kg (209lb) (F – depth)
95kg (209lb)

Bench Press
55kg (121lb)
60kg (132lb)
65kg (143lb) (F)

Deadlift
100kg (198lb)
110kg (242lb)
115kg (253lb)

Total: 270kg (595lb) +15kg on last year. Mainly deadlift improvement.

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Ladies’ Night
Knee “Isabel”
For time:
30 Snatches, 135lbs95lbs

6:21.

Snatching from knees, which was kind of like a more-difficult version of a hang power snatch. This is slower than my squat Isabel, and definitely waaaayyy slower than regular Isabel. Interesting experiment. Dana came in later and did it faster than me which of course makes me think I was slacking ;)

CWOD Shit.

Strict Pull-Ups, Green…

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Strength

Bench
45×5
65×5
95×5
115×3
125×1
132×1

Practicing stopping-at-bottom move for powerlifting meet this weekend!

MetCon

5K Row

20:20.5. PR, but it’s been a loonnnnngggg time since I rowed a 20:29. Let’s just say: leisurely.

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GHD “Annie”

50-40-30-20-10 reps for time:
Double-Unders
GHD Sit-Ups

17:17

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Strength
Front Squat
45x10x2
95×3
135×3
155×3
175×3
180F

In between sets did 3 strict p-bar dips with skinniest red band, and 3 strict palms-forward pull-ups with middle-skinniest red band (6 sets total.)

MetCon
100 Burpees for time

7:39. 35-second PR over April when I did it in a hotel room in Costa Rica. Still think I have a faster time — evidenced by first 50 taking ~3:45. Should be starting at a pace that is less maintainable.

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Strength
Back Squat
Work up to your heaviest set of 5

45×10
95×5
135×5
185×5
200×5
205×3,F

MetCon
3 rounds not for time:
Strict Pullups
max reps
KB Swings, 32kg
max reps

Pull-Ups: 2, 2, 2 = 6.
KB Swings, 32kg: 18, 16, 16 = 50.

CWOD
3 sets of 20 on the Reverse Hyper, 2×35#
3 2 sets of 20 GHD Situps Abs a little fried from Sunday’s GHD-ing, lower back hurty, and these sets really more like 10-5-5 so decided to stop @2.

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Project Mayhem

Partner WOD, with Aeon
10 minute AMRAP:
10 Box Jumps (24/20)
AMRAP hang squat snatch, 95/65

119.

For time, stadium-style, teams of 3 (with Blanco & Aeon):
30-20-10 reps –
Wall Ball (20/14)
GHD Sit-Ups
SDLHP (88/53)

9:57.

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“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Pull-Ups: 6, 6, 4, 4, 4, 4, 4, 4 (36) (-18)
Push-Ups: 7, 7, 7, 7, 7, 7, 7, 7 (56) (+12)
Sit-Ups: 14, 14, 13, 13, 12, 12, 12, 11 (101) (+8)
Squats: 19, 19, 18, 18, 17, 17, 17,…

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Strength
Sumo Deadlifts
2 reps on the minute for 10 minutes

155, 160, 165, 170, 175, 180, 185, 190, 195, 200

Skill
3 rounds for quality of:
2 min Handstand Push-ups
2 min Row
2 min Double Unders
2 min Pistols

Did 2 half-assed rounds. Became frustrated with shoulder and pistol inabilities. Lacrosse balled the fuck out of everything for about 30 minutes and then tried a couple more banded HSPU to little avail. Ugh.

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