CrossFit Ghazni Afghanistan
Warm Up and Mobility
Strength Strict or Bench Press 65% x 5 75% x 5 85% x 3 95% x 1-3 85% x 3 Gymnastics/Skill 3 RNFT 1-4 x Muscle Ups 5 – 10 Wall Squats “3 Brothers Bus Tours” For Time 18 x T2B Run 200m 12 x T2B Run 200m 6 x T2B Run 200m 6 x KB Swings 53/35 Run 200m 12 x KB Swings Run 200m 18 x KB Swings Run 200m Movie Night Wednesday will be the last day to vote for Saturdays movie choice. The Departed is running away with it so for those of you who are hoping for My Cousin Vinny, you better get your votes in. The Hunger Games is so far behind Im not sure we have enough members to vote it into first 😉 As with last month we encourage you to come early and bring a snack or drink to share with the group. There is a new sheet on the whiteboard where you can post what you are bringing. The movie starts at 7pm but we will be here for 530pm setting up so come on in any time after 530. Be sure to bring a comfortable chair or something to sit on. With the weather changing its unlikely we will have the doors open however bring a sweatshirt or something in case the box gets chilly. Next week we will be sending out a FB invite for the HalloWOD potluck so be on the lookout for that!
Ahhhh the good old days….crossfit Ghazni!!
Love Senior Chief on top of the connex! Come on Bread Sticks 6!
Strict Press, worked up to 60lbs for 3 reps of 95%…thinking my old 65 1rm is going to be blown out of the water
“3 Brothers Bus Tours”
10:59 Rx
Nice little group this morning, good work 6am’ers. Thanks coaches!
Thats awesome!
Strict press
65% 40# x 5
75% 45# x 5
85% 55# x 5
75% 45# x 5
3 Bros Bus Tours
9:43 – SKT (Some Knee Thing), 35#kb. The 35#kb swings over my head is making me ridiculously happy. I’ve been avoiding them.
thanks Mike and Sarah!
Strict Press
65% X 5 – 105
75% X 5 – 120
85% X 3 – 135
95% X 2 – 150
85% X 3 – 135
Popped in quick after school to do this, thank you Mike and Sarah!
Strict press- worked up to 1 rep at 90# which is 95% of my 1RM. They felt super heavy today!
3 Brothers-12:34 knees to 90, 35# KB
As much as I bitch and whine about running, this wasnt as bad as I thought it was gonna be. Serious question though…does it ever get easier? I feel like ive been consistantly bad when it comes to running. Very frustrating
It definitely does get easier Marie!
Not that I’m any great runner or anything, but over the past year or so, I have worked a lot on pacing. I’m slow as hell, but I keep a pretty consistent pace, which helps me to be able to keep moving. Slow and steady. I wouldn’t say it’s gotten easier, but controlling my breathing and setting a pace and sticking to it has really helped, even on short distances.
Bench Press
60% X 5 – 135
70% X 5 – 165
80% X 5 – 185
70% X 5 – 165
60% X 5 – 135
3 Brothers: 10:25 (knees, 35#)
Nice job 7pm. Thanks Mike!
First night back in a week and it felt GREAT to be back. Missed you all!!! Worked bench press – 85, 95, 110 – didn’t have time to finish all of my sets but got 110 for 3 reps pretty easily. Looking forward to seeing my new 1RM on this.
3 Brothers Bus Tours – 13:05 – knees to fabulous, row instead of running (stupid foot), 35# KB
Hung out and worked log press with Mini for a bit afterward. Next comp coming up on the 19th – getting nervous-excited…in the good way.
So glad your back, we missed you!