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Strength Training
Front Squat 5-5-3-3-2-2
WOD
4 Rounds
3 Rope Climbs
15 Lunges (total steps) 95#/55#
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GF Morristown - New Check in & Class sign in. Click here for details
Front Squat 5-5-3-3-2-2
4 Rounds
3 Rope Climbs
15 Lunges (total steps) 95#/55#
Post time to comments.
47 Comments
Yes! A skill I need to work on.
MJ!!!! See you at 10a!! (((whoa!)))
Dana!!! You joinin us at 10??? Aww shit bv is in trouuuuuuble!!
) yikes!!
Come visit me at Toast afterward!!
I want to visit you at Toast!
Damn that strength training is sexy!
Love front squats.
Love this WOD! Stuff I can do despite trying to rest my shoulders! I’m assuming we’re supposed to do the lunges with the weight overhead…hopefully there’s a modification for that!
More than likely Suzy it will be on the back of your shoulders. I would love weighted OH lunges but I don’t think we really have the space for the barbells.
Ahh okay that makes more sense since these aren’t weight plate weights! I may have to use a rack, since going overhead and behind my neck might not be good for the bursitis. I’m sure Drea will have something for me to do!
Don’t forget to wear your high socks / tape for this one.
Rope burns are fugly.
I would recommend sweatpants too. Something thick. I had the high socks and my inside thigh and ankle still were burned a bit.
Went home after the WOD and my wife asked how the workout was. Said I burned myself. She was shocked and wanted to know what the heck they had me doing over at that “crazy gym”. I then explained about the “rope burn”.
This should be fun after apple donuts on Sunday…. It won’s be pretty but I will give the rope climb a shot…
Happy Monday people (angry face)
Strength
225/235/245/255/265/280
WOD 6:54 RX……I climbed the rope Ben T style. If you want to know the style ask him.
Per Julies request from last week and following rhabs lead, here are the results from the workout this morning.
Front Squat
215/235/265/275/290 x 1
Figured I’d go for broke and went for the 15 lb jump on the last set of 2. Got the one and dropped it on the second rep.
Workout
12:21
Tough on the shoulders. Rope climbs wiped me out
…and I’ll follow suit (and represent for the ladies..only in the sense of posting…LOL!)
Front Squat
85/95/105/115/125/125
WOD
14:30 Rx
Rope climbs wore my forearms out.. but I can lunge all day..
A special shout-out to the 10a class… you ladies(and gentleman) are a RIOT!!!
Thank you to the Coaches… Paul & Mike!! Good to see you Mike!!! Paula & Vicki..
Gail.. Marni.. Pam.. Steph… and thank you MJ!! For getting me out there this morning…
Love my GF family!!!
Great job Dana!. Miss seeing you.
I miss you too HECTOR!!!!!
Guys, it was awesome being in Montclair this a.m. Great job to Paul, Paula, and the 9 and 10 a.m. crews. I’ll see you all soon!
5 “likes” to this comment. Everyone loves BV…
Ok following suit as well:
Front squats:
115/125/135/145/150/155#
WOD:
19:10
Agreed Dana! Coaching was awesome. Nice to see you in the house Coach Mike – You are forever in my head.
Quick Convo w/me and Coach Paul:
Me: Oh goodness is this is only my 3 round!?!?
Paul: Stop complaining – climb the rope “Dana”
Me: I’m not complaining–just tired. (thinking in my head-wish I was Dana right about now, she’s done!)
LOL!!!!!! Hush up Maria…
Damn it Paul.. We ALL don’t look alike!! LMAO!!! j/k Even though ANYBODY CAN CALL ME MARIA @ any time.. THANK YOU!!
“climb the rope “Dana” ” — but that IS funny!!!! “heart” Paul!!!
Thank you to all my 10am-ers and my 9 am cheering section but especially to Paul and Mike. If it wasn’t for you guys helping me and coaching me I would have never even tried it assuming that I just couldn’t do it. Although I only got half way up, I did it all 4 rounds and I am super proud of that (my legs are not so much though). I love our community and how we support each other and push each other to accomplish things we never thought we could. thanks!!
Nice job everyone! Got to love the no bullshit coaching. You look over at them for some quick advice and you get…Stop complaining and get up that rope…which is exactly what you needed!
I did back squat today b/c I really need to work on it.
205, 215, 225, 235, 245, 265 (failed on 2)
WOD: 4:25 rx
Kid is a freakn’ monkey!
Nice numbers Pete. Love that you pushed to failure. Well done
Great day. Ropes climbs are killer but tons of fun. The legs are going to feel it tomorrow.
PR on the front squat @75lb. I think I could have done more.
17:05 @45lb- that should have been a bit heavier too!
Great coaching Paul- 2 nice “little” tidbits of info that made a BIG difference-love when that happens!
Paul is so good with that! Love it. Good job!
Shout out to the lovely ladies of 9 & 10am in Mo-clair. Y’all are some baaaaaaad somethin’ somethin’s. It was a pleasure to watch you give your all. Especially the lady in hot pink and black. Nice job MJ. Impressive strength.
You just want some sweet potato pie Ben. I know it’s the season!! Damn, that sweet potato pie is good.
G, flattery never hurts!
Woke up with a major carb hang over… so awful!! So I can not follow the lead of the other Guerrilla’s by posting my times for today. What I can do is mention that I finally climbed a rope today.. Thanks to Julie and Kathy for making me:)
A big shout out to Maria, Dana Dane, Marni and Gail from the 10:00. you guys really worked hard on your climbs.
Pam (with child) your workouts have been great. Keep pushing (but not too hard…
I know pulling back on your WOD’s gets frustrating.. but it is worth it!!
And a special mention for Steph from the 10:00am… first time rope climbing.. you did awesome… and remember A&D on those burns before the shower….
Me love Vikki!!!!!
Well said Vikki!~
Non-Crossfit related post, but such a great community I’m thinking someone here might be interested:
My boss adopted a sweet little beagle/bassett hound mix named Newman who is about a year old from St. Hubert’s about two weeks ago. Newman is neutered and has up to date shots. His owner is unable to keep him due to severe allergies (the shelter said he shouldn’t have a problem with the breed, but alas he does). Trying to help him find a great home for Newman since it’s hard enough giving him up!
I have information and pictures of Newman if anyone is interested.. feel free to send me an email at scharf.lindsey@gmail.com
Thanks everyone
Lindsey reach out to Nancy Katz of Katz and dogs in Upper Montclair. Maybe she can help you in placing him.
Thanks for the info Maria
Great Job this morning to the Mo-town early crew. We warmed up with some Kid style dodge ball today. I have never seen some people get so intense! WOW
this should be an every Monday warmup!! so fun!
yea, then maybe I could learn how to not throw like a girl!
Great workout at the 9:30am. Great coaching. Awesome motivation. My seat warmers in my car are helping with the recovery on the glutes and hammies. Thats priceless……
So this was a total mental WOD for me! We had a WOD in mid August that called for 4 rope climbs and then 5 minutes of max deadlifts. I remembered how difficult it was to do those 4 rope climbs in a row. So when this WOD posted last night, all I could think about was how on earth was I going to do 4 rounds of 3 rope climbs. Then I remembered – sometimes the mind is more powerful than any muscle – and if I kept thinking about how I wasn’t going to be able to do this, I really wasn’t. So I changed my mind and told myself that I was going to do this! And I did – not everyone was perfect and I may not have slapped that beam every time but I came pretty darn close (Mike D. even made me do a fourth one one round when I could only get half way up because of a poor grip on my shoe!). The feeling of satisfaction was great (and it may have to sustain me for the rest of the week because I already feel spent!) Thanks Mike D. and Paul for all the great coaching and words of encouragement. Time 18:07 with 45lb lunges. Front squat was 60 60 65 65 70 70 – all PRs.
Well said Kathy. Strong mind, Strong body.
Ropes slayed me today. i know its rough when weighted lunges are my easy part of the w
WOD.
Best warm up yet Wildcard!!!
This was a tough one for me today as well. A rope climb is the one thing I wish I could do that just cant at 34 weeks pregnant and 12 of the modified version climbs definetly put me in check. However, I made it through with 35lb lunges in 15:50. Also, front squats: 75, 80, 90, 90, 95, 100 (PR)
Front squat: 130/135/140/145/150/155
Workout (that’s for you BV; I originally wrote “WOD”): 15:56 or 16:56 I can’t remember which one.
Those rope climbs scare the beejesus out of me. And my legs look like I’m in some kind of S & M club.
This WOD was as awesome as I thought it’d be.
Front squat: 65/70/75/80/85/105×1. Still trying to get stronger, failed my last rep. Still, felt good!
WOD: 12:00, 50#. Had me thinking, why didn’t I just RX the lunges?! I’m silly. Also, I don’t know why exactly since everyone seems to hate them, but I love rope climbs!
Looks like a good day for you!
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