Little Piggy

Thursday Aug 23 2018


I do enjoy when I get to see random acts of fire within the doors of CFGB. Way back in the day there were a few here and there of fire in the eye athletes and then over the years I’ve gotten the honor to coach many more of you with that fire burning inside pushing you to push just a little harder. I must admit though when I see a fire freshly lit in the eyes of a member that formerly kept that fire at bay, I get tingles when that change in their eyes from dosile to determined takes place.  CrossFit never ceases to amaze me highlighting the athletic and mental potential that lies within us all.  Nice job people. 
Yo Thursday!
1.) 10 min EMOM 
3 Push Press @ 10RM weight 
Then drop approx 10% and do one Max Effort(ME) set 
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Litte 🐷 
9 minute AMRAP 
9/7 cal Assault Bike 
12 Wallballs 20/16lb
15 Hand Release Push-ups 
Then 
5 minutes to establish 1RM Deadlift
*2.) SPUCASP
5-4-3-2-1-1-2-3-4-5
Wide Grip Pull-up 
Narrow Grip Pull-up
Strict Chin Up
20m Sled Push 2x45/1x45
Note: The Sled Push is in 20m increments meaning that after the 5 chin ups you do 5, 20m Sled pushes and so on. 
*3.) 5 rounds 
135/95lb, 155/105lb, 185/135lb, 225/145lb & 245/155lb
Clean
40’ Front Rack Walk
Jerk
Note: Clean is however you wish. 
*4.) 50 Toes to Bar for time
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 

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Laura VanderKelen 33d

Is Little 🐷 one round?

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Jennifer McFall33d

9min AMRAP

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Theresa Rosenquist33d

Note that its not a smiley piggy.πŸ˜„(☠️)

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105 pp Emom. 11@95
4+3 wb?? ^235# DL
115# PP (12 reps) 4+2 push ups
300# DL, pull up EC
175# PP, 15 @ 155#. 4 Rds. 455# DL
215# PP. 11 reps at 195#. 4 rounds, 3 push ups in round 5.
4 + 1 Cal | 410# DL (5# pr)
145# PP, 13 @ 135#
Not sure on rds... rough day of πŸ‘¦πŸΌπŸ’© and 😭 πŸ‘Ά
Up to 255# DL 105# PP and 90# PP for 21
185#, 10@155#; 4+13pushups; 435DL
20min amrap OH DB squat @50 5 strict Deficit HSPU(Nope) 5BJ 36 Run 400m
205PP, 15 @ 185, 5 Rounds, 100# less than Vellner
5rds + 9cals and 1/2 wall ball w/455# DL
125# for 22 reps on PP
4 + 10 cals 385# DL
145 PP 12 reps at 135
3 + 10 WB
14#WB, 75# PP EMOM, 31 PP @65#. 225# DL.
85# PP, 75# 14 reps. 4 + 3 cal PU from knees. 195# DL
No PR but still fun!
5 rounds. 365# (395f)
PP:155 - 16@140#
3.67 rounds, PUs from the knees. 75# PP, 16 Max Effort. 225# deadlift, on my way to a PR, but mis-judged time.
135 PP then 7 @ 120
3 + 24 with 14 cal row 355 DL
APFT this morning. 6x 100m sprint: 0:27, 0:24, 0:26, 0:25, 0:24, 0:23
100lb pp, max effort 90lbx 7
3 + 10 WB....325# DL
10 rds PP at 175#. 14 max effort at 155#
5+5 Cals/435lb DL 5lb PR!
195lb PP, 15@175lb
80# pp, 16@75#
4rds - 14# wb, preggo pu / 14 dL @ 105#
Emom 85#β€”13 reps 77#
3 + 2 PUs. DL @205–failed 215# twice. PR is 210☹️
Carrie On: 14:21 rx; Little Piggy: 4 + 4 wall balls rx
PP@110# & 11@100#; 255# deadlift PR
3 plus 3 wallballs, 285# DL (8# PR)
Push press 115#, 11 ME 105#, 17 strict wide grip pull-ups, 50 T2B, team WOD with friends
4 + 7 cals / 90# EMOM & 85# for 16
275# DL β€’ 5# PR πŸ‘ŠπŸΌ
3 rds, maybe. I need to learn how to count again.
75# PP. 20 at 65#. 215# DL.
3rds + 8PU **
MB clean. Slow and control PU (shoulder issues still looming...) 255# DL - feared a heavy pull. Not my best day @ gym. πŸ˜”180# BS for PP. 16 reps on max out @ 160#.
185# PP. 12 reps at 155#
4 + 2 WB 405# DL
4 + 5 cals (started at wb’s) then 405# DL
3 x 10 @ 165# / ME @ 145# x 10
77# push press, 70# 8 reps. 3 rds plus 3 wallballs. 12# wallballl, knee pushup. 215#dl.
5:15 class: Carrie On - 15:41 PR! / 6:15 class Little Piggy - 5 rounds + 5 cals / 457# DL = 2# PR!
EMOM10: 6 rounds @ 190# and 4 rounds @ 195# / ME 12 reps @ 175# / 42 Assault cals + 21 bar MUs from yesterday complete in 7:05 / 2:23 for Assault bike, 7x3 Bar MUs
80 PP/19@72/3+4 wb RX/215 dl
Not a PR but still happy with it
115-135 PP (104x12)
3+8 WB/^285 DL
3+12 push-ups (14#)
75# sp, 165#x3 dl
95# PP, 15@85#
4 rnds+ 4 cals 16# WB 265#DL 285# DL after the timer went off
3R + 12 WB**
πŸ‘΅**#10 WB & BK-PU -> #245 DL (slowly going back up); knee therapy; 3Γ—15{R-HYP/GHSU & played w/ cannonball pullups.
4 rounds + 7 WB. 10# Deadlift PR to 335!
115 PP. 50 T2B (1:56 2 sec PR). 25 foot handstand walk PR
155# pp 12 @ 135#
3 rds + 9 pu, 305# dL (pr)
4 + 6 WB, 375#
160# PP, 17 @ 145#
30# PP, 25# 15 reps. 2 Rds + 3 pus, 6#WB, 195#DL