Monday, 4.23.12
Please welcome Renee, Chad J., Patrick, Adriane, Matt Y. and Eric L. who completed Elements XXI. Introduce yourselves and help them feel at home.
Also, we’re excited to announce that we will be adding Restorative Yoga twice a month to the QCC calendar. This one hour class will be led by Myrita and free to all QCC members. This is a great complement to your CrossFit training during the week. Please sign up for the first class scheduled for Sunday, 4/29 at 9:00AM!
Tristan and Emile vs. Tires
WOD
Three rounds for max reps of:
1:00 Front squats, 135/95 pounds
1:00 Pull-ups
1:00 Push-ups
(Rest exactly 1:00)
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DL: 15@220#
WOD: 44,26,42
FS @ 115#
welcome to the Fam, Elements grads!
WOD:
90# dumbbell front squats: 16-20
strict pull ups: 7 ea round
push ups: 19-24
DL: 13@315
WOD:48, 63, 92
DL: 20 reps @ 205#.
WOD: 39 FS @ 125#, 45 Pull Ups, 70 Push Ups, Total 154 reps.
Skill: CTB pull ups.
Wendler DL: 20 @ 186#
WOD: 154 – 24 FS (125#); 67 pullups; 63 pushups
Wendler DL: 16@ 145
WOD Rx: 32, 42, 69= 143
DL: 20@277…felt good, but no time to wod.
Huh? “No time to WOD”??? Don’t you own the keys to this gym!?
Boo
Yeah, but needed sleep yesterday. Doubling up tomorrow!
Wendler DL: 20 @ 186
WOD: 38-31-55 (FS 115#)
Wendler DL: 25 @ 215#
WOD: 42-61-78 (FS 95#)
Wendler DL: 30 @145#
WOD: 40-43-65 (FS 75#,Gr Band)
Wendler DL: 17 @ 300#
WOD (Rx): 144 total (36-44-64)
Wend DL: 10 @ 205
Stopped at 10 b/c of knee.
WOD w/ 15lb. vest
(sub sit-ups/fs)
74+51+63=188
20@215; 28, 45, 105 -Rx
Correction: 39, 45, 80 = 164
WOD: 38, 70, 70 Rx’d
Rested a lot
and still felt awful afterwards. Felt very off tonight.
Wendler:13×215#
WOD:36@95#,47,63