Falling to Pieces

Thursday May 25 2017


If you've noticed I've been adding CrossFit HQ workouts to the programming. Usually they look pretty fun and I know myself if I have a little spare time I like to hit them up every once in a while. Remember we always have lots of new faces so be sure to introduce yourselves to someone you don't know. It is a really nice thing to do and is appreciated by the newbs (or at least it's appreciated by me:) Murph is this Monday and if you're worried about not being able to do it all by yourself it is perfectly acceptable to find yourself a partner and complete it as a pair. The only important thing is you show up and do it! We will be running a rolling schedule from 8-11am. Last time to start the workout is 11.
Have a great Thursday.
1.) Every 2 minutes for 5 rounds 10 Strict Press @ 50% 1Rm
2.) Falling to Pieces
5 rounds 
10 Pull-ups
10 Deadlift 225/155lb
10 cal Row
*3.) Clean & Jerk
5 + 1 @ 60, 65 & 70%
3 + 1 @ 75%
2 + 1 @ 80%
1 + 1 @ 85%
*4.) 5 rounds
20m Yolk Yoke, 45/25lb
10 GH Raise
*5.) CrossFit HQ WOD 170525
3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups
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Nate Hall932d

Fun

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Sabrina Shaw932d

Yolk!!! 😂

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50# SP. Pistols, ghds & chit chat.
35# strict press, clean and jerk ec 75-105#, 100 cal on air assault, 100 ab mat sit ups
13:40 RX
65# strict press
10 something, strict PU
SP 100lbs
15:04 #185
70#SP
10:44 @ 205#
Not having the 🦋 yet Is a real time suck. SP 85# 1-2, 65# 3-5, 75# just right
Strict press 55#, c&j up to 68 kilos
10:45 135# DL, purple band PU
75# strict press
Sp 90 8:50
135/ring rows. 55# strict presses
7:57RX; 115press
235C&J
SP 120#
12:10 185#
Sammy S showed me how it was done today. Well done young man.
11:53 Rx
75# SP (P)
14:59, 125#, no band!
Thanks for pushing me grant!! 45# strict press
13? Light DL band Pu
40 # for SP
80# press
14:30, 135 DL
Avocado hand made that rather painful. 😩 Banded PU. Strict press at 45 for (2) and 35 for (3).
11:15 145#
SP 50#, did the ghd/pistol not for time , CJ extra credit up to 105#
14:58. 135#. Banded pull-ups
12:00 with 185# DL
110# SP
14:44 105#, green band
Strict presses 45#
11:42 135# green band pu
45# strict press
SP 45#
Sp 45#; clean and jerks 95-130#; yoke/GH ec done, 15s on the yoke
13:38 RX
Stupid single pull-ups need to stop! 55# on strict press... EC clean and jerk and some handstand walks
13:32 RX ^45# SP
Lesson learned always wear hand straps
9:56 kb swings for dl's/air dyne for row
strict press 55#
12:50 155# DL ...... gains slowly but surely
75# SP
115# SP
12:24 rx 3 pullups no extra swing for 4 rds. 45# strict press
7:08 - Needed to set up a different rower during the workout because someone took mine :(
PUs - 3x10 & 2 sets of 6,4 / Strict press - 3x10 @ 115#, 2x(8,2)@105# / C&J triples @ 135,165,185,205,225# / *4.) from Monday complete in 6:06 (100 DUs, 50 kipping HSPUs, 100 DUs)
95 push press
9:30 air dyne for row
11:22(185 DL)/^80 SP
^165 CJ EC work
SP 85#
9:50 RX
Pistols & GHDs
12:40ish 105#deadlifts 45# on Press
SP 55#
10:41 Rx
65# SP
I think my rower was broken 'cuz I was working harder than it said. 😁 Sub'd #75 BOR (hammy!) otherwise as rx'd. DB SP@#17.5, 100 HR & 40 Pushups.
SP @ 85lbs
14:32, 75#, black band
SP 30# "Hi, my name is Yvonne. I like to party."