Opportunity for Accountability

Jun 24th, 2013

Category: CrossFit

Opportunity for Accountability

Shelby tossin around the 600 lber

Shelby tossin around the 600 lber

We will be holding another CFS Networking event at the Stadium Restaurant located on Old Colony and Dorchester St.Thursday the 27th at 7pm . Click here for more details.

Try something different

Try something different

Posting to comments is a great way to keep track of your scores throughout the year.  By searching “Strict Press” you can find what your 1rm last time we had it in class and have something to compare to.  It also allows us to create camaraderie across the entire CFS community and gives our classmates the opportunity to hold us accountable.   Post your weight, time and anything on your mind to comments, contribute to the community and record a score with the intent to continue to break in the future.

Skill
Handstand Push-up
RX classes- deficit/ring – use abmats and bands where necessary.

Strength
Strict Press
3-3-3-1-1-1

WOD
5 Rounds
5 Push-jerks (185,115)
15 Wallballs

Level 3 (155,105)
Level 2 (135,85)
Level 1 (95,65)

DISCUSSION 25 Comments

  1. Jacqueline Doyle 06/25/2013 at 8:41 pm

    Strict Press – only hit 2×65, not my best

    Wod – 12:02 L2 with 14# Wall Ball
    I rowed 1250m after since I came in last… and got my first 3 unbroken unassisted pull-ups today thanks to Joyce inspiring me!

  2. Darryl H 06/25/2013 at 4:08 pm

    Strict – 105
    8:24 – Lv 1 w/ Black Ball

    Can anyone tell me what the different weights are for the balls?

    • JBo 06/25/2013 at 6:20 pm

      Pretty sure it’s:
      Green = 10lbs
      Blue = 14lbs
      Red = 16lbs
      Black = 20lbs
      And I believe there some 30lb balls also floating around the box.

  3. Joel 06/25/2013 at 1:18 pm

    100# strict press
    10:00 95#

    Nice work all.

  4. Mike Quigley 06/25/2013 at 3:17 am

    145# strict press. 8:47 L3
    Thanks for the hospitality 7pm crew, had a blast.
    I think I just drank 4 gallons of water.
    That RX weight was crazy – I didn’t even think of going there – nice work Mark and Mike B for going heavy.
    See you guys again soon.

  5. Mike Brown 06/25/2013 at 2:16 am

    1. Strict Press: 165lbs

    2. Quigs! Awesome having you tonight. Pushed me at the end of the WOD to go unbroken on the wall balls. Def would have taken a break without the push. Thanks! You Should consider becoming a true 7pm’er. PR City.

    3. 15:00 RX although easily would have been no rep’d on 1 to 2 jerks each set for either not completely locking the weight out or getting my feet together and in line with my hips and shoulders

    4. Manny crushed it – hit 175 on strict press. Shows the true Dominican beast deltoid strength. imagine if he knew how to use those hips on a push press!? 225 easy!

    5. Mad comments. This is sick. Keeps me entertained all night!!

    6. Amy and Goose-daddy. I love you guys,

  6. disqus_3xDfxdCSAa 06/25/2013 at 2:12 am

    Trying out this posting business haha. learned how to do HSPUs today, have my work cut out for me learning how to actually lower down once in the handstand. 75# press, no more no less than before so I’ll take it tonight. WOD: 8:34, 75#, green ball – think its time to move up to blue. Nice job 7:30!!

  7. nicole d 06/25/2013 at 1:04 am

    Strict: 85, not my best work.
    WOD: 11:17 @ 95/blue ball.
    On another note, I have now made 2 major accomplishments under Nick’s guidance…a few months ago I got my first 10′ rope climb and haven’t looked back and then tonight I got my first hand-stand hold. It must be something about that Italian, Midwestern-ness, ha! (My maiden name is as Italian as they come, Giglio and I’m a true Chicagoan!) As always, thank you for the support, excellent coaching and encouragement Coach D!

  8. jason barrow 06/25/2013 at 1:02 am

    Yo shout outs to COOLIDGE! Witnessed him turn from Banner to the Hulk and throw up a new PR on the press. I’m sayin’ it was the 7PM BUMP that did it for him! Post it dude.

    Having Quigley with us tonight was awesome. Constantly encouraging everyone on the platforms and in the WOD.

    Press: 145×1 (Tied my old PR, meant to throw on some plateau-busters, 1# weights, but forgot.)
    WOD: 11:32 L3
    Actually really happy with how I was moving the bar, just couldn’t do it fast enough to avoid being lapped.

  9. Kendra 06/25/2013 at 12:57 am

    Here it goes for accountability: Totally hard night – heat, no sleep, lame excuses.
    improved handstand walks
    60# strict press (down from 65#)
    11:44, 75#, blue ball (first workout with the blue)

  10. Manny Rodriguez 06/25/2013 at 12:41 am

    Strict Press: 175lbs x1 PR!!
    Wod 13:50 L3…lost a ton of time trying to locate a medicine ball after someone took mine and my spot..
    Quigley how u like 7pm class?

  11. Patrick V 06/25/2013 at 12:06 am

    165×1 Press
    9:47 Rx

  12. JBo 06/24/2013 at 11:43 pm

    Awesome tire flip pic, Shelby! Way to go!!
    Don’t know if it was having had too much fun over the weekend, the heat, or a combination of things, but that was TOUGH!
    I can’t recall a prior workout that:
    1. Utterly and completely wiped out my shoulders like that one did; or
    2. In an hour covered ALL the bases:
    a. tabata warm up
    b. stretching component
    c. skill component
    d. strength component
    e. WOD

    Very nice bit of programming there.
    I liked having time to work on the skill. For the past several months I’ve just defaulted to doing pike-ups on box instead of trying HSPU’s. And the extra time tonight totally helped. I was able to get my first unassisted holds on the wall, and then even a very slow, controlled head to touch the ground.
    Strict Press: 125×1 A little bummed about no PR today. Prior best was 130. Failed an attempt at 135. That bar was going nowhere…
    WOD: 12:57 L2, 16lb wall ball
    Those push jerks were no joke!

    • jason barrow 06/25/2013 at 2:32 am

      I SWEAR that Haley was able to MANIPULATE TIME tonight. Tabata, into plate ‘around the worlds’/thrusters, into barbell rolling, into press instruction/practice, into jerk instruction/practice, into wall ball instruction/practice, into handstand hold/pushup/walking instruction/practice.

      At this point I looked at the clock and thought there is no way in hell we’re going to have time to make an honest effort on the platforms and do the WOD. NOPE, WRONG, we had plenty of time for everyone to max out on the platforms, and 7PM had as many people as ever so some platforms were 4 deep. Finished up with the WOD no problem.

      I posted this all before, I consider running a jam packed class like that an ARTFORM. I’ve been elsewhere and seen much less efficient uses of time.

  13. Micah Risk-Uspensky 06/24/2013 at 9:08 pm

    Strict Press: 75#
    WOD: 9:39 using 85# and a 10#er for wallballs. Today was tough!!

  14. Mark R. 06/24/2013 at 8:00 pm

    Strict Press: 145# x 1
    WOD: 9:48 Rx

  15. Mike Quigley 06/24/2013 at 2:42 pm

    Couldn’t make the usual 5:30am – drop off duty for the kids. Thinking about crashing the 7PM – Barrow, Manny, Mike B., you guys going to be there? If so, hope you’re ready to bring it.

  16. Shelby 06/24/2013 at 2:06 pm

    Yay strict went up to 65 from 55! And that’s while currently rehabbing my shoulder!