Don’t Break the Eight

Happy November!  Hope you’re all recovered from trick or treating this weekend.  Each set of each movement in Monday’s workout isn’t so bad on its own.  It’s short reps, but the compounding effect of one into the next adds up quick.  You’ll need to manage your rest so the small sets are broken up as little as possible to maximize your score.  Will your grip between the deadlifts and pull-ups be the problem, or will your low back go first, from the pistols and deadlifts?  Figure out what’s going to give you the most trouble, and have a plan to handle it during your transition time, so you can do as many sets unbroken as possible.

Check out Stacey’s attempt at this workout.  She completed a solid 11 rounds.  You can also see the current high score of 17+ rounds put up by Russel Berger.

November 1st, 2010

Strength: Snatch

WOD: AMRAP 16
8 Chest to Bar Pull-ups
8 Pistols, alternating
8 Deadlifts (185#/135#)

Announcements

Congratulations to Haley and Yosh on completing their CrossFit Level 1 Certifications this weekend.

Several of your CrossFit Fenway teammates are competing in the Beast of the East throwdown at CrossFit New England on Saturday, November 6th.  Many more are planning on coming out to support them.  Join us Friday, November 5th at 7:30 PM for a pre-throwdown potluck.  RSVP here, and post the item you’ll be bringing to the comments.

Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010Stephanie Schneider is helping to organize the CrossFit Fenway team.  Please contact her if you’d like to participate, as discounts are available for teams.

14 thoughts on “Don’t Break the Eight”

  1. Thanks, guys! One thing became so obvious to me during this weekend’s cert: we are so lucky to have such great coaching. I felt totally prepared and it was because every day our coaches drill the mechanics of good form and technique into our heads and constantly push us to be better.

    No 16 min AMRAP for me… trying to save my hands for Saturday.. so I did Christine instead (3 rounds: 500m row, 12 bw deadlifts, 21 boxjumps)… 11:30rx

    1. Yeah, thank you everyone for the support!

      Haley and I had an incredible weekend learning from everyone there. We had the chance to pick the brains of some really great people. She is so right; we are all super lucky to have awesome coaches who really support and prepare our learning and growth in this community.

  2. 7 rds+ 8 pull-ups+2 pistols.

    I hate CtB pull-ups. With a passion.

    Also- I really don’t want to ever see muscle up HSPUs programmed. Just saying.

  3. snatch – 40kg
    WOD – 6 rounds plus 15, purple band

    Ugh, I could feel that I missed a whole week!

    PS – nice pic, BK! Hope you’re taking a rest today after killing that marathon yesterday. 🙂

  4. Congrats to Haley and Yosh and Brian!

    Snatch: 30 kgs.
    WOD: 6 rounds + 8 pistols, with everything modified but the deadlifts.

  5. Snatch — 25kg; the form is finally improving.

    WOD — 7 rds + 3 pull-ups. DL’s at 50kg, subbed 16 squats/rd for pistols, no-band (but also no-C2B) pull-ups.

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