WOD: 2014-08-05


22 comments posted


WOD:5:30, 53# and RR

Skull Crushers: 8#s. i struggles with these. Good thing that i had Colleen and Dana there to keep my elbows in!

Posted by blonde666 on Tue, 2014-08-05 06:34

Awesome class this morning! Felt really good doing bench presses for only the second time ever. Can't wait until next BP class! 

43# BP 10x3

WOD: 25# thrusters, RR, 5:07

Posted by Sarah718 on Tue, 2014-08-05 07:08
BP: 145# WOD: rx@ 7:40 ...had a junk food filled weekend and I felt the wrath of it today. Didn't feel to great after heavy Fran. Time to jump back on the paleo wagon..
Posted by longfit46 on Tue, 2014-08-05 07:12

BP: 63#

WOD:  5:50, 53#, RR

Extra:  1 @ 8#; 2 @ 10#

Posted by clchapin on Tue, 2014-08-05 07:27

BP - 3x10x63#

WOD - 7:04 - 63# and ring rows - I planned on doing 53# but decided to go heavier based on the number of people doing ring rows.  I figured I'd spend more time with the thrusters instead of waiting for rings.  The weight was pretty heavy for me but manageable and I only had to break up each round into 2 sets

Skull crushers - 5#

Posted by meflaher on Tue, 2014-08-05 08:27
Chris S

Bench Press: 85x3x10.  I had to go real light to keep good form here.  I am still struggling with this technique we're being taught.  I instinctively want to hunch up my shoulders and press from there.  I can actually feel it across my chest when I'm doing this right, though.

Heavy Fran: 95 lb, blue banded pullups, 7:17.  

DB skull crushers: 15lbx3x12

Posted by chris.sulham on Tue, 2014-08-05 08:31

A bunch of firsts for me today! 1st time doing a Fran WOD in any form, 1st time doing pull-ups (banded) in a WOD instead of RR, and 1st time in a long time being able to get any weight up in a front rack without my wrist screaming. All that back, shoulder, and wrist mobility work paying off.

BP: 135# failed on the last rep.

WOD: 8:15 PU with big green band 65# thrusters.

Posted by MLeonard on Tue, 2014-08-05 08:52
I get to run!

Bought a running watch. 

Ran 1.2m in 8:39 (Street, 7:12 avg pace, 7:07 fastest 1 mile)

So I have my 1 mile start point. 

Posted by britt.fitch on Tue, 2014-08-05 10:48
BP: 43, 43,48 WOD:5:15 w/ 25# and RR. Should have added more weight. Next time.
Posted by mmb on Tue, 2014-08-05 12:52
Steph A
Bench 3 x 10 @ #58, this felt very solid, good choice in weight. WOD 8:45, 75#, RR. Holy fuck this was hard. At first I thought, wow, I way over shot this weight, then I had to remind myself that I have only been in here once (!) in the last 10 days AND that I did not scale for the several glasses of wine (but who's counting) plus bread that I had at dinner last night. Oopsie. As Nick said though, you only get one 2nd wedding anniversary!
Posted by sdelory on Tue, 2014-08-05 18:07
Nick A

BP 3x10 @ 145#

WOD: Ouch.  DNF.  :(  I guess I was a bit ambitious in trying to Rx this one.  Thrusters started off OK in sets of 5, but I underestimated how badly they would gas me.  Had 2 left to go at minute 9 (and all 9 pull ups remaining), but I was sucking wind so bad and taking so much rest that coach wisely cut it off.  Good reality check - I've reconfirmed that thrusters are my goat.

Posted by NickA on Tue, 2014-08-05 18:46

fun workout.  i think i'm making progress at this crossfit thing

Bench:  135x10,10,10.  Right at about 70% intensity as prescribed.

Heavy Fran: 15-12-9,  Thruster 95 / Ring Rows.  8:30.

Goalwise, I'm going to start doing the supplementary pullup routine that Ben posted a while ago until I can one day do one of these workouts with pullups instead of ring rows.  Feels ridiculous having a theoretical deadlift max of 405+ and only 1 1/2 strict pullups.  Plus if I can get to where I can hit sets of 5 or 10 strict pullups I know that's going to make my deadlifts and presses go through the roof. 

So, negatives & pulldowns, banded pullups and DB rows, heavy barbell rows and curls 3x a week for the next 8 weeks, either after the WOD if I have it in me, or throwing in an extra open gym back day and I'll see how much progress I can make there.

Posted by fastman on Tue, 2014-08-05 19:38
Pull-up article

Get it here!

Posted by jaffney on Wed, 2014-08-06 15:35

Bench press- started at 53 but struggled with the last few on the first set. Decreased weight to 48# for the next 2 sets.

Heavy Fran- 7:15, 43#, RR.

Posted by karagon628 on Tue, 2014-08-05 19:59

Bench: shared a bench with a new face at the pm class, James. Worked up to 155x10 but backed down 135 for the last set.

Heavy Fran: RX, 9:40.

Bonus: 15#

Not my finest evening but glad I got through the work. Great work done by 7:30!

Posted by anthony.manzella on Tue, 2014-08-05 20:14

Bench press 3x10 @ 63#

WOD: super-duper scaled because of achey shoulder
4:26 @ 25# and ring rows

Skull crushers 3x12 with 15# DBs

Posted by scdeluca1973 on Tue, 2014-08-05 20:27

bp: 3x10 @ 55#; this felt really good, like a 70% as suggested

wod: 43# thrusters and RR; 7:24

Posted by ligeri1990 on Wed, 2014-08-06 07:09

Bench Press: 3x10 @ 85#

WOD: ~7:15 but completely failed at listening/reading the board and ended doing the incorrect rep scheme. did 15-9-5 instead of 15-12-9.  this was my 1st time doing thrusters so I thought  65# would have been a good weight but I think it ended up being a bit too light. should have listened to Nick's suggestion of 85#. 

Posted by BrianH on Wed, 2014-08-06 07:15

3x10 @ 105# felt really good. The final set I had to push hard to get up but driving my heels in and arching my back seemed to do the trick!

Heavy Fran! Ugh that was killer - 8:24 @50 and with thick green band for pullups. It was so hot and humid I thought I was gonna pass out. 

Skul Crushers w/ 10# dumbells - After an exhausting night my arms could barely hold these.

Posted by drewkess on Wed, 2014-08-06 08:26
bench: 3x10 @ 65 - ugh.  Felt

bench: 3x10 @ 65 - ugh.  Felt terrible, 1RM is more then twice that.  One of my weakest areas for some reason.


wod: 65#, green band 9:30.  65 overhead is super heavy (1st weakest area) for me, but I killed it.  Felt great.

bonus: 25lb bells

Posted by Wes on Wed, 2014-08-06 09:53
Katie C

BP: 3x10 @ 50#. This felt a bit too light but was fine focused on good form and treated them like speed bp's. 

WOD: 7:47, 63#, banded pu's. this felt good, paced myself and broke each round of movements into 2 sets. rested more than usual but it was pretty humid and sweaty so I was ok with it. 

Posted by KClark on Wed, 2014-08-06 10:12
3x10x115# / 8:34 RX / 3x12x15#

Happy with the bench performance. I'm benching a lot these days and this was supposed to be an "off" day so I took it easy.

I was hoping for a better time but not expecting one on heavy fran. My hands are still a little torn from "Daniel" this past weekend and my legs were gassed from prior workouts today and yesterday.

Happy to have a chance to work out with a great group.

Posted by benjamin on Fri, 2014-08-08 14:50