19 thoughts on “140620”

1. “I’m so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark.”
   Muhammad Ali

   • I done handcuffed lightning, thrown thunder in jail.

2. Is that 24 per leg?

   • No, total

     • Best news I’ve gotten all week. Thanks

3. BBG
   92.5KG

   Strength

   1) Back Squat: Off of 502#

   2) Front Squat: Off of 441#

   Conditioning later

4. Snatch 165
   Back squat 4×5/205 testing out the back
   Front squat did a few pause doubles to practice with one of our members
   Con 10:11
   Had 9:50 and missed the last mu 🙁

5. Squats done off 275, 235

   Cond
   17:03

6. 1) 185

   1) 400
   2) 365

   Cond: 9:30, all MU’s UB

7. BBG
   1) 90 kg
   S
   BS off 160 kg
   FS off 150 kg

   Cond:
   7:48 … Pistols were rough

8. BBG:
   1. 80kg

   Strength:
   Done

   Conditioning:
   7:50

9. BBG
   Done @ 145#

   Strength
   Done

   Conditioning
   Wimped out and did as a 10 min EMOM
   Odd – 4 muscle ups
   Even – 10 pistols w/ 16kg KB

10. 27/170#/5’9″/M/CenEast

    1/1/1

    HSn: 150# off of 190#

    BS: done off 355# – inside of right groin is still really bothering me. Feel weak in the bottom of the squat and have pain as well. Result of that 1RM back squat attempt. Resting this weekend, and playing it by ear.
    FS: done off 275#

    Conditioning: can’t do pistols – which, btw, does anyone have any really good stretches for this? When I hit the bottom of the pistol, my heel comes off the floor and I roll on my toes. Help?

    Did 30 MUs for time instead. 5:26; 0:04 PR

    • Tons if the foot against a vertical surface leaning in calf/ankle stretch.
      I also did a godo bit of squats with a band around my ankles, hooked to a pole behind me (pulling on the front of the foot).
      Finally, another warmup, get to the bottom of the squat and try and really get full ROM of the ankle. I’ll do this a band around my butt so I don’t fall back (had to at first, no longer), then lean forward hard doing one leg at a time, and then move towards the outside of the ankle on that leg, then do the other.

      In reality though, nothing helped more than doing TONS of “Rx” workouts with my heel on something (in oly’s too). Eventually you’ll get there. My left ankle was WAY worse and used to kick me back onto my butt very often.

      Also try holding a 15-25# plate out in front of you while you do a pistol. I was able to do this before anything else to hit full ROM.

      There’s also some british CF pistol guru on youtube who will likely be the first person that comes up on a “pistol crossfit” search there.

11. BBG
    1:) 170#

    Strength
    1:) done off 335#
    2:) done off 295#

    Conditioning
    First time doing weighted pistols, those were interesting.
    10:38

12. 1. Done at 155
    2. 195-220-245-245
    3. 170-185-200
    4. 10:52 wtf

13. M/28?#157/NorCal
    BBG
    1. #150

    Strength
    1. 175-205-216
    2. 135-160-170

    Conditioning
    Practiced for local comp. this weekend.

14. BBG
    off 245
    Strength
    done
    Conditioning
    12:03 (weighted pistols are the devil. the just fuck happened to me?)

15. BBG 1) 115#
    STR 1) 210-225-260-260#
    STR 2) 210-225#
    Cond – Heavily scaled
    16 KB Weighted Pistols (alternating) 8kg
    8 Muscle-Ups
    12 KB Weighted Pistols (alternating) 8kg
    6 Muscle-Ups
    8 KB Weighted Pistols (alternating) 8kg
    4 Muscle-Ups
    13:30

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