Empire State CrossFit

Nov. 26

Front Squats

5-3-1-? 75%, 85%, 95%, come back and get 75% for as many reps as possible

12 min.

odd min 5 power cleans 185/120

even min 3 muscle ups or 5 pullups, or any number less that will challenge you.

[embed_youtube src=”http://www.youtube.com/embed/_pCg5vzdcLw” width=”90%” ]

 

11 Responses

  1. cableguy6am says:

    Strength – 5 @ 165#, 3 @ 185#, 1 @ 195#. Cashout – 12 @ 165#

    WOD @ 115#

  2. tomcat69 says:

    Strength- 5@170#, 3@180#, 1@215#, cashout 12@170#

    WOD @ 155#

  3. paulyd42 says:

    Strength

    1)Squat Snatch: 3X1@85% (175#), 2X1@90% (185#), 2X1@95% (195#), 2X1@90% (185#), 3X1@85% (175#) – rest 30-60 seconds between sets.

    2) Clean & Jerk: 3X1@80% (230#), 2X1@85% (245#), 2X1@90% (260#), 2X1@85% (245#), 3X1@80% (230#) – rest 30-60 seconds between.

    All of this felt great today. No misses. was contemplating going for a PR in both movements but i will hold off till the end of the week.

    Conditioning

    5 Rope Climbs 15′
    10 Wall Balls 20/14#
    4 Rope Climbs 15′
    15 Wall Balls 20/14#
    3 Rope Climbs 15′
    20 Wall Balls 20/14#
    2 Rope Climbs 15′
    25 Wall Balls 20/14#
    1 Rope Climbs 15′
    30 Wall Balls 20/14#

    For time. = 9:35 as Rx. Fun Wod!

    *Rest EXACTLY 2 minutes, then:

    3 minute AMRAP of:

    Bar Muscle-Ups = 15 total

  4. erikaungargames says:

    Elbow causing me discomfort and shooting pains randomly so Dan helped me with an Injury modified wod.
    Back squats (worked off Jamila’s front squat weight…not a great choice, she is so strong)
    155, 175, 195, 155
    Wod- 5 pull ups and 20 calories on that bike thing. That was tough.

    Anyone have elbow issues or something they know that works? it appears to be golfers elbow as opposed to tennis elbow according to web md.
    Thanks!

    • dragoxfit says:

      1. Rest Cold Compression Elevation RCCE to reduce inflammation, fluid build up, and pain. Reducing the inflammation and fluid build up will allow blood flow to return to the area and speed up healing.
      2. Moist heat to increase blood flow. Introduce this after the RCCE has reduced the inflammation and pain over time. Also be careful not to use heat too soon after a workout or heavy use of the joint as this may have the opposite effect and increase inflammation and pain.
      3. Ultrasound to increase blood flow. Most likely you will need a referral for physical therapy to get access to an ultrasound machine. Professional sports players get 3 to 5 sessions a day post injury.
      4. Gentle stretching to maintain and/or regain flexibility and range of motion. Introduce this after the RCCE has reduced the inflammation and pain over time. Stretching too soon or too deep can be very tender with a full blown flare up.

      Blood flows less to tendons and ligaments than muscle tissue therefore they heal at a slower rate, be patient.

  5. dragoxfit says:

    front squat: 135×5, 165×5, 195×3, 215×1, 225×1 (pr), 165×5
    wod: power cleans @ 135 lbs / 5 pull ups

  6. mongoose9x says:

    Front squat 5×100, 3×110, 1×125, 6×105
    WOD @120 Rx (thanks Coach Dan for pushing me)

  7. cfbeaker says:

    Erika – next time you see Rav or myself, we can try this (this was when Rav was making that face…)

    http://www.mobilitywod.com/2012/04/banish-your-elbow-pain-you-dont-really-play-golf-or-tennis-do-you.html

    • erikaungargames says:

      BK, i was afraid that might be the answer. This guys face looks worse. Thank you, i may have to try it. Thanks for sharing this link.

  8. cfbeaker says:

    Front squat: 5 @ 200#, 3 @ 225#, 1 @ 250#, 13 # 200# (percentages based off of 265#)

    WOD: 185# (missed quite a few of the cleans but guess it was good clean pull practice)