Thursday
Sep122013
Tuesday, September 17, 2013
Thursday, September 12, 2013 at 04:19PM Capital Affiliate League Championship- Saturday- 9/21/13
The Capital Affiliate League Championship for the upper Division takes place next weekend September 21st at Crossfit Woodbridge (outdoors) 8am until 5pm. Come watch coaches Danielle, Nicky, Devin, and Eric Peterson (foggy bottom) as well as "Massive" Mischa Shenderey, "Jacked" Joey Confrancesco, and "Ripped" Ramzi Bouhamdan fight for the cup. At least 6 workouts will be performed, some which will be released others which won't. Our team has been battling back and fourth with Crossfit Fairfax, virtually finishing 1st and 2nd in every workout, so the more support and encouragement the better. We guarantee to put on a great show for you guys. There will be a DJ, vendors, and food...but yeah, you can bring your own beverages! There is a $5 spectator fee, but you will get to see the upper, masters, and open divisions all compete!
Feel free to check out the Capital Affiliate league page on facebook here.
WOD for Tuesday:
1a.) 4X 2-3 Push Press- objective is to work up to a heavy set (last 2 sets should be heavy)
-Rest 1:00 minute-
1b.) 3X 10 DB Romanian Deadlifts
Rest 2:00 minutes-
Complete 4 sets:
400m Row
-5:00 minute rest- in between sets
Post weight and split times to comments.
ANNOUNCEMENTS:
GO RUCK NASTY IS THIS WEEKEND! Reminder again for Nasty Bus. If you still haven't emailed Alex to reserve your spot, please do so as soon as you can at Alex@balancegym.com. He will need your name, email, and cell phone number. The bus is leaving from CrossFit Balance at Thomas Circle 7am Saturday.
Reader Comments (8)
Strength
10-8-6-4-2 Back Squat: 95-115-135-145-155
10-8-6-4-2 Bench Press: 45-65-75-85-95
Haha... Katie why didn't we work out together?
10-8-6-4-2 Back Squat: 95-115-135-155-165
10-8-6-4-2 Bench Press: 45-65-75-80-90
Strength
10-8-6-4-2
BS: 165-185-195-205-225
Bench: 115-120-125-135-145
EMOTM 1strict MU- 10#x1, 5#x3, BWx6
Mobility
Pablo Power Hour
10-8-6-4-2
BS: 155-165-175-185-195
Bench: 115-135-145-155-165
Push press: 115-145-165-175
RDL: 55#
Rows: 1:14, 1:18, 1:20, 1:20
PP: 140-155-165-175
RDL: 50#
Rows: 1:21 x 4.
PP: 175 (1) - Most weight I've ever put over my head
Rows: 1:14 - 1:15 - 1:18 - 1:21
... No breakfast, no water, just lunch and a double serving of coffee today. No wonder my legs were cramped at the end!
PP: 55
RDL: 45
Rows: 1:36 / 1:31 / 1:34