Thursday, 4/23/2015

Mobility:
Squat

Strength:
Front Squats: 3×5 (add 5# to 4/13/2015)

WOD:
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-Ups
Compare to 4/23/14

Core/Accessory:
3×8 GH Raises

Post your results to the comment section.

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  One thought on “Thursday, 4/23/2015

  1. April 23, 2015 at 7:06 am

    FS 75#

    Annie 12:03 Rx’d

    First day back after 9 days of being the sickest I’ve ever been as an adult…sit-ups were molasses…but I’ll take it! Happy to be back!!!

    Liked by 4 people

    • jenniferlourdes
      April 23, 2015 at 4:04 pm

      Welcome back!!!

      Liked by 1 person

  2. April 23, 2015 at 8:02 am

    Did Oly stuff n’ stuff
    WOD: 6:10 Rx’d
    1 mother lovin second off my PR.

    Like

  3. sburks1
    April 23, 2015 at 8:19 am

    FS @ 140#

    Note: Adam help tweak my squat position by reminding me that everything should stay connect and to leverage my core for support. Essentially, i was using the “slam the car door with your butt” anology to a bit of the extreme thininking it would help me stay in my heels.
    Now i will focus on making sure that my hips and lumbar spine hinge…TOGETHER! (Hope i explained that right; please reply with edits if im wrong)

    A major form breakthough! Seriously night and day. 😱😱😁😁😁πŸ’ͺπŸ’ͺπŸ’ͺ

    WOD

    8:47rx (17 off my pr) happy its not farther off with me getting back into the swig of things.

    And to echo last years post, I love crossfit and Crossfit Chantilly more than ever. Thank you to all my CFCers for helping me stay committeed to acheiveing my goals. Heres to the next year and beyond!

    #CfClifer #6amWarriors

    Liked by 2 people

  4. Sam
    April 23, 2015 at 8:28 am

    WU: 500m row. YES!!!…rowing is a go!

    ST: 3×5 FS @185#

    WOD: 10:31 pretty pissed that the DUs didn’t come back until the round of 30.
    I New some aspects of today would be humbling, but I didn’t expect the added frustration.
    Goal of sub 8min by June.

    CR: completed

    Liked by 2 people

    • Sam
      April 23, 2015 at 8:29 am

      knew…stupid Siri

      Like

  5. Van
    April 23, 2015 at 11:11 am

    45#
    11:56
    150-120-90-60-30 singles

    Like

  6. April 23, 2015 at 2:11 pm

    9:12 RX
    worst DU day ever.

    Like

    • BritLuko
      April 23, 2015 at 3:32 pm

      95# squats

      Like

  7. Chirag Patel
    April 23, 2015 at 6:31 pm

    Single Unders @ 13:09

    Like

    • Chirag Patel
      April 23, 2015 at 6:31 pm

      FS 157# – 3×5

      Like

  8. April 23, 2015 at 7:46 pm

    Front squats 118#

    6:30 rxd
    Almost a minute slower than my PR. Hard to do this one solo.

    3×8 GH raises
    15 min handstand hold and walk practice
    5 minutes flexibility practice
    3×5 elbow raises @5# (don’t worry you’ll be doing these soon… just testing rep schemes)

    Like

  9. Valerie
    April 23, 2015 at 8:24 pm

    Front squats @ 105#

    WOD: 9:01
    This soooo made up for yesterday. Next time I will be sub-9.

    Liked by 2 people

  10. cathybeloncik
    April 23, 2015 at 9:28 pm

    Front Squats @ 88#
    WOD: 10:36 RX

    No core – had to get home to the sitter πŸ˜₯

    Like

  11. April 24, 2015 at 6:57 am

    9:32 – singles (3:1). 95# FSs. Did first round of pull-up therapy (segmented & bar).

    Like

  12. April 24, 2015 at 10:20 am

    Front Squat #145
    WOD: 7:49 SU’s

    GHD Raises were brutal after the heavy deadlifts from the night before

    Liked by 1 person

    • cathybeloncik
      April 24, 2015 at 1:50 pm

      OMG 145#!!!! πŸ’ͺπŸ’ͺπŸ’ͺ

      Like

    • cathybeloncik
      April 24, 2015 at 1:50 pm

      PS watch out for that candid camera πŸ˜›

      Like

  13. Pingback: Monday, 2/8/2016

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