Monday 100830
Fight Gone Bad is coming up soon, and to help spur you on to raise some money for these very worthwhile charities, this weeks FGBV Fundraising Challenge is:
- Raise $100 – Free PCF T-Shirt
- Raise $250 – Free PCF T-Shirt, 10% Off Membership
- Raise $400 – Free PCF T-Shirt, 10% Off Membership, 10% Off Group Foundations for a friend
So reach out to your friends and family via the FGBV website. If you reach these levels by Friday at 5pm (and some of you are already there) then you’ll get the prizes and help some very worthy causes.
Back Squat
3-3-3-3-3
5 Rounds
5 Unbroken Push-Jerks
7 Unbroken Burpees
Post loads and times to comments.
Choose the heaviest weight that will allow you to go unbroken.
40 comments for this entry:
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Photos
August 29th, 2010 on 8:13 pm
Jon PCF
1 hr, 11 mins ago
I’m starting up my next Olympic Lifting Foundations class at 7PM tomorrow. We are meeting M/W for 4 weeks.
We are covering the basics of the snatch, clean, and split jerk.
Register here if you are interested. Class is 6 people.
https://clients.mindbodyonline.com/ASP/home.asp?studioid=4756
August 30th, 2010 on 6:38 am
BS: 185-225-255-255-255
Metcon: 5:54 @ 115#
August 30th, 2010 on 6:53 am
BS 125. Had thought that was my previous PR, but looking back, it was 127.5. Good news – I actually gutted it out of that “spot” that I normally get stuck in on #2 of 3 and then the third somehow came out easy. Weird.
5:45 on metcon w/ 55#
August 30th, 2010 on 7:35 am
Squads – 135,225,275,300,320
Met 4:52/95lbs
Gotta go hard every workout
August 30th, 2010 on 7:55 am
BS: 115# (pr)
metcon: 5:59 at 55#
a good start to the week.
August 30th, 2010 on 9:14 am
is the 10% off membership for a month or for life?
August 30th, 2010 on 9:14 am
BS: 155#
Metcon: 5:57 @ 75#
The last set of five push jerks was broken because my hands were not equally spaced, so I had to drop the bar between no. 4 and no. 5.
August 30th, 2010 on 9:26 am
Wendler BS: 115×5, 127.5×3, 142.5×2
Metcon: 6:35 w/ 70# rnds 1-3, 65# rnds 4-5
August 30th, 2010 on 10:24 am
Anyone have a CrossFit recommendation in Newport News, VA?
August 30th, 2010 on 10:30 am
Wendler BS: 160×3, 180×3, 200×4
Metcon: 5:44 with 95#
August 30th, 2010 on 10:54 am
Zack – if you live for one more month, yes.
August 30th, 2010 on 10:56 am
Happy B-day Jon M!
August 30th, 2010 on 12:23 pm
Happy Birthday Jon!!!
August 30th, 2010 on 2:28 pm
Happy Birthday Jon!
August 30th, 2010 on 2:30 pm
Go out and rent a car today to celebrate. Happy b-day Jon.
August 30th, 2010 on 2:47 pm
BS: 185#, managed 1 rep at 205.
METCON: 4:20 @ 85#
I’m off to the land of the Lord of the Rings for the next month (no worries, there are 2-3 boxes in Wellington). See you all in October!
August 30th, 2010 on 3:10 pm
Mike – good to have you back for a while. Great lamb in NZ, dig in!
August 30th, 2010 on 4:08 pm
Video from August Olympic lifting foundations is up. Good job guys.
http://www.vimeo.com/14557073
August 30th, 2010 on 7:12 pm
BSx3: 155
Metcon: 5:08 @ 75#
August 30th, 2010 on 7:32 pm
Bs 175
August 30th, 2010 on 7:43 pm
BS: Wendler 5-3-1, last set 315 x 3.
Metcon: 3:55 (Rx’d with 135 lb). Didn’t break any movement…but Rx’d may not be legit. Push Jerks were shabby…I was almomst push pressing and hardly bending my knees. Maybe trying to go too quick…either way, form was not that good)
August 30th, 2010 on 7:49 pm
Wendler BS: 210 (5) – 240 (3) – 270 (5)
Metcon: 4:17 @ 135 Broke the last set of PJ.
August 30th, 2010 on 8:01 pm
[...] forget the Fight Gone Bad Challenge this week. Raise some money, get some swag and [...]
August 30th, 2010 on 8:17 pm
Wow slow day on the board. I reckon this is due to the collective hangover from Mike’s visit.
August 30th, 2010 on 8:29 pm
Thanks Brian. I am going to go paleo all over it!
August 30th, 2010 on 8:34 pm
Wendler back-off week: Wendler squats; skipped the metcon; lots of stretching and rolling.
August 30th, 2010 on 8:38 pm
Metcon: 4:21 @ 115 lbs.
BS: 3 X 235
August 30th, 2010 on 8:43 pm
Wendler bs.
Metcon: 4:25 w/ 135. Not rx’d cause I had to break the jerks in round 4 and 5. Plus there were some sketchy jerks.
August 30th, 2010 on 8:56 pm
Back squat X3: 137.5 (PR)
Metcon: 5:29 (85# for 1.5 rounds, all the rest 75#)
August 30th, 2010 on 8:59 pm
BS- 245 x 3
Metcon- 6:13 @ 185
August 30th, 2010 on 9:04 pm
Wendler BS 155 x 3
Metcon 5:56 @ 85
August 30th, 2010 on 9:21 pm
BS: 275 x 3 (PR)
Metcon: 5:24 (3 rounds @ 135#, 2 @ 115#)
Pretty sure the 3 rep BS is a PR – felt decent, though I had doubts about my squat depth. So I had Tes come over and check it out – it’s just my tree trunk thighs bouncing against my calves at that weight.
You would think I would learn that after pushing hard on squats that my legs would be less than ideal for the PJs (it’s amazing how much leg power you need for them when you do them correctly). No, Spidermonkey does not learn – started with 135, but didn’t see it happening after round 3 if I wanted to stay close to 5 min.
August 30th, 2010 on 9:29 pm
Wendler BS: 192.5×4 (5/3/1 day)
Metcon: 5:11 @125# not RX.
Dropped the last rep of the last set and some of my reps were definitely shaky. Arms were toast. I even took 20 seconds rest before I started that last set. Happy with this though.
August 30th, 2010 on 9:39 pm
Jen N – Glad you posted because I almost forgot. I am never watching you before I go. It must have stuck in my head because I did the same thing. Just slower. 135#, 5:57, dropped the last PJ. Damn.
August 30th, 2010 on 9:42 pm
BS: 115
Metcon: 5:59 w 75#
Tired today, 75 felt heavier than it should’ve.
Happy bday Jon!
August 30th, 2010 on 9:50 pm
Sorry Justin
But at least you know you challenged yourself! I’m kind of ok with failing the last rep in that case.
August 30th, 2010 on 10:08 pm
Back Squat
3-3-3-3-3,
65-70-75-80-85.
5 Rounds:
5 Unbroken Push-Jerks (55 lbs),
7 Unbroken Burpees,
6:23.
Thanks for the shoe/knee tips, Tes!
August 31st, 2010 on 2:46 pm
BS: 185 PR, That’s 10 lbs lighter than my last 1 rep max. Guess I better 1-rep retest soon!
MetCon: 4:47. Did 105# for 1.5 rounds then my body dumped the bar before I thought about what I was doing. Dropped down to 95 and was so glad I did.
August 31st, 2010 on 8:52 pm
5 Rounds
5 one armed Push-Jerks 55 lbs
21 Box Step-ups
5:54
September 1st, 2010 on 8:01 pm
[...] One more day until the end of the Fight Gone Bad Challenge! [...]