3 Deadlifts (185/115)
3 Fnt Squats (185/115)
*Post weights and rounds to comments
Got the RUNS? Trail Runs- Friday April 12- 11am and Saturday May 4
Ready to get out and enjoy this great weather? Like to hop over logs and weave through puddles and roots? Want to get in some trail running practice before the Civilian Military Combine? Come on out for trail runs on April 12 and/or May 4.
Our first run on Friday April 12 will be at Evansburg State Park. We'll go over some pose running strategies before we head out to navigate the trails that run right along Skippack Creek.
27 comments:
Take some time to watch Mikko Salo does 13.5.....it's on the main site. Not sure if this link will take you there?
http://library.crossfit.com/free/video/CFJ_MikkoSalo_13_5_Roberts.mp4
I am pulling for him to knock Rich from the top of the podium this year.
Here are some of my favorite Mikko quotes
"I don't need cheering, it's for girls"
" I can't count, I need someone to count my rounds...I loose count in 1st rd"
No music, just the squeaking of the rig!
After watching this....who wants another shot at 13.5.....Say "I"
Going back to yesterday's posts..I didnt have a chance to read all of them until just now...my goodness...they all were emotional but i have to say Tony..yours took the cake. You are awesome and having ppl that i love go through the same exact thing, gives me hope for them. You are an inspiration...thank you.
90#ish
85# fun morning with the 6am'ers
135 lbs for rds1-7 and 145lbs 8-15
"Rogue War Hammers are the only thing made in America worth more than ounce of yak shit. Expect Mikko to use to smash Ben Smith's garage door and stupid refrigerator to pieces."
Mikko Salo's dad
It's from a fictional Facebook page, but it is HILARIOUS. Ben Smith's dad has one too and they go back and forth. Priceless comedy.
135# fun WOD
4 x 55#, 7 x 65#, 3 x 75#, 1 x 80#
PR for front squat (with no rack). It was a very messy clean, but I got it up there and did the squats!
Start 95#
End 135#
Tried not to go too heavy, because I hurt my back on 13.5
5 x 45#, 5 x 55#, 1 x 65#, 3 x 70#, 1 x 80#PR
Thanks Keith for pushing me to add weight. Made the WOD even more fun!
10x1 C&J - Started at 155# and PR'd @ 195#. Failed @ 205#
Then did Angie for the first time. 100 pull ups, 100 push ups, 100 sit ups, 100 air squats. Time: 20:30
5 reps at 95, 5 reps at 105 and 5 at 115. Missed the 15th minute so I had to try twice and finally got it on the third time. Tears were shed but hey finally got it at the end. Thanks for the support 6pmers!
Active rest day. Played golf....hehe....shot an 87 and took money from my buddies. As Ice Cube once said....today was a good day.
75#, 95# on the final minute, PR for me.
First did 10x1 clean ad jerk...started at 115 and ended by squat cleaning 160, but failed on the jerk. It's a clean pr though, soo I'll take it. Then did Angie in 20:14.
Did the 6pm class after. Buttt since i can't count, I did it with 125#. Didn't realize until 3 rounds in and Bus did not let me go down so I finished it out. Thank you Bus.
You gots to love Ice Cube quotes!
10x1 Clean and Jerk- power cleaned, hips isn't ready for heavy squats
225/235/245/245/250/255/265/270/280-Failed Jerk/280-failed jerk
Angie- 100 pullups/100pushups/100Situps/100 air sqt(to a stone)
18:50- i think it was a PR, haven't done since 2011
95#. Probably should have went to 115#.
Afterwards, I did 78 pull-ups in 5 rounds in under 8:00. Two pull-ups short of my goal.
5 x 145lbs 10 x 155
Know that I have to work on keeping my knees out when squatting and not be afraid to squat clean the bigger weight. Humbling night.
10 x 135#
4 x 155#
1 x 165#
back wasnt fealing loose. Have done this wod before with 165# all they way through. :-(
I really enjoyed reading the "Why I CrossFit" posts yesterday.
For years, I lived in this place of being up and down and overall just dissatisfied with my fitness. I used to be a competitive runner than never realized my potential in running. And while I did fairly well with running, I was never really happy with my overall fitness, and I was never really happy with my lack of discipline.
So that's why I started to CrossFit at Apex. And now I'm addicted. I love the instruction on mobility exercises, weightlifting techniques, and different gymnastic exercises we do. But more than that, much more than that, I love the community - all of you. I thank God for every opportunity I have had to make a personal connection with each and every one of you (and for those of you I don't know yet, I look forward to it soon!). I love the challenge, the competitiveness, the suffering, the discipline, the thrill of achieving goals (like finally kicking up to a wall-assisted handstand). I love being in the best shape of my life and getting to watch other people achieving their goals. There is something about sweating and suffering together though a workout that binds us all together.
I'm so glad to finally be done with the years of mediocrity and to be a part of a caring and encouraging community. I'm so done with the days of looking myself in the mirror and being disappointed with my lack of self-discipline.
I look forward to each and every WOD. You all inspire me every day. Again! Faster!
Started at 65 and ended at 95. No idea what weights I used in the middle for what rounds - sometime after the 7th Bus just kept saying to add weight lol. But it just goes to show that sometimes not knowing what the weight is and just going for it is for the best.
I Crossfit for a lot of reasons, but one of my biggest pulls from day one has been the trainers. Seriously who wouldn't want to learn from people who believe in you every workout more than you do and push you to be a better version of yourself every time you step onto the floor? Always means the world to me (once the WOD is over of course haha)
135X8, 165x6, 185x1.
Liked this wod!
Worked up to 225 in t he warm up.
Rounds 1-5 135#
Rounds 6-10 155#
Rounds 11-14 165#
Round 15 180#
65#
PR since I haven't done these before ;) Need to work on grip strength & wrist flexibility because I felt like that held me back tonight.
115#x2,135x3,155x10 Was hoping to keep progressing the weights, but coundn't recover enough between rounds...must work on lungs...
8rds @ 75#
6rds @85#
1rd @ 95#
Loved the push to go heavier! Need to work on those cleans. They get ugly as they get heavier. Thanks for the pushing, Bus!
Clean It Up: 26#
4 more pounds on the bar, and I can move up to "Big Girl" plates!
I was so touched by all the comments about why each of you CrossFit. The support and sense of community about which you all spoke is so true. I've experienced for only a short time, but it's fantastic!
Thank you, Bekah and Keith, for introducing me to CrossFit, and allowing me to share this with you.
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