CrossFit Florian

50 Central St - Norwood, MA 02062

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Tuesday

November 14, 2011 by Beau

440.5!!!    15 lbs PR baby

 

Press

1 rep max

Use the following rep scheme to warm up to your 1 rep max. 5-5-3-3-1-1-1-1. The sets of 5 are moderate, the sets of 3 will be the weight you have been using during your 5-5-5 training days. The sets of 1 will be 4+ attempts to safely establish a 1 rep max.

 

WOD

200m

4 Rounds 
10 Thrusters 95/65
20 Lateral bar hops
 
200m
 
 

L1 As Rx’s

L2  65/35

L3  45/15, 10 Lateral hops

 
Come get your Lotus Pose on, Tuesday mornings @ 10:15, immediately after the 9 am class.  Florian Yoga is open to all mobility levels and is included with your monthly membership.
 
 

The other members of the 400 lbs club

Filed Under: Uncategorized

Comments

  1. Bill says

    November 14, 2011 at 8:08 pm

    Nice wok today guys/gals. Roll those hammies, and lower backs out. See you tomorrow!

  2. paul t says

    November 14, 2011 at 8:37 pm

    Nice Luigi

    • Beau says

      November 14, 2011 at 9:12 pm

      Is there a hint of sarcasm there? Just saying…

      • luigi says

        November 14, 2011 at 9:22 pm

        thanks paul i know your gonna do 441 tomorrow, i will be waiting for the video.

  3. paul t says

    November 14, 2011 at 9:34 pm

    Haha

  4. DomFruci says

    November 15, 2011 at 6:51 am

    Press @ 145 #

    WOD Time: 5:54 @65#

    • DomFruci says

      November 15, 2011 at 10:20 am

      75# on my WOD. Change that on the board at CF for me! hahaha

  5. CW says

    November 15, 2011 at 9:36 am

    Luigi that is sick! Paul, they have 1/4 pound plates. There the white ones, i use them all the time.

  6. Dallas says

    November 15, 2011 at 9:58 am

    press 135, WOD 6:05, almost puked. great way to start the day!

    • Dallas says

      November 15, 2011 at 9:59 am

      *65# thrusters on the WOD

  7. Mike S says

    November 15, 2011 at 12:51 pm

    175# on Press…….7:20 @75#…….I frigin DREAD thrusters.

    • DomFruci says

      November 15, 2011 at 1:31 pm

      Damn, 175# is some serious weight! Nice job.

  8. Tony No Bread says

    November 15, 2011 at 2:03 pm

    Nice job TapeFactory!

  9. Bill says

    November 15, 2011 at 5:27 pm

    I’m falling apart. Couple of nagging injuries. 1RM Press down to 160? Wod was 5:15rx. Rest, Ice, Fish oil??? Great job today. Some solid #’s, and serious effort in the wod! Can’t wait to witness the 6pm class. Big dogs???

  10. Akc says

    November 15, 2011 at 6:00 pm

    7:15
    no thrusters (shoulder stuff)
    kettleballs squats 2 20# kb
    press65#

  11. Krissy says

    November 15, 2011 at 7:09 pm

    press #60
    WOD 6:55 #55
    nice noon class! Thanks to the peeps that stuck around for yoga 😉 Nice job everyone!!

    • Mary says

      November 16, 2011 at 7:49 am

      Thanks…loved doing yoga after wod!

  12. Akc says

    November 15, 2011 at 7:37 pm

    Yoga was great thx Krissy:)

  13. Paul L says

    November 15, 2011 at 9:59 pm

    155 lbs on the press, 5:01 RX’D on the workout. Paul T thanks for the push. good job 6 p.m.

    • Bill says

      November 17, 2011 at 11:42 pm

      2nd that. Good seeing you T.

  14. rachelrose123 says

    November 16, 2011 at 9:18 am

    Yay I’m back! 67.5 on press, 6:26 for workout, but w goblet squats instead of thrusters.

    • Bill says

      November 17, 2011 at 11:41 pm

      Nice Rachel. Ice, fish oil, rest.

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