Thursday – Make-up/Skill/Rest Day

Post work and results to appropriate day’s comments.

Jen, Lindsay, and Alexis go for max ring dips.

23 Responses to Thursday – Make-up/Skill/Rest Day

  1. Lindsey says:

    ran 5K.

    Running stairs after work.

  2. Holly says:

    Ran 1 mile at 8:30. (still walking)
    Back squat de-load
    Squat Cleans: 75/85/85/95/95/105/105/110
    Tabata Squats: all 16 except round 1 & 3 which were 17

    Off to Denver and then New Jersey.

  3. Alexis says:

    1.5 mile swim this morning

  4. Arjuna says:

    Alexis, where do you swim and am I aloud to come?

  5. megHan says:


  6. jay Ernst says:

    Arjuna, you make me feel better about myself when it comes to the english language.

  7. JimC says:


  8. Alexis says:

    I swim at UC with the masters swim team…you could go for free the first few times but then you would have to pay. Check the uc website for price. Also, if anyone wants to try water polo you can come to UC this Sunday 6-8pm for free. Call me if you are interested 786 385 5839

  9. Will says:

    The UC Masters team is $120 per quarter. Do they have morning practices now? Back when I was doing it, they only swam on M,W in the evening, and Saturday morning.

    Say hello to Alan and the rest of the team for me!

  10. Alexis says:

    Right now they practice M and W evening and Sat morning. Starting in the Fall they will have Tue and Thur morning 6:30am practice. It is cheaper if you are a student (or if you work there)…Will, I will tell Alan you say hi : )

  11. JasonY says:

    Funny Han!
    Alexis… are you up for teaching swimming lessons? For some reason I just sink. Crossfit water polo! There’s a novel idea.

  12. jay Ernst says:

    If you haven’t already please donate online to the Running Avery into the CLEAR at THANK YOU TO ALL WHO HAVE ALREADY DONATED!!!

  13. susan says:

    de-load bench press
    Squat Cleans-Just learning so 45,55,65
    Tabata-7 low, 12 high

    Thank you to Kaleb and Kelsey my god-child for coming up to visit and being such good sports. They are amazing!!!

  14. Stephen says:

    A. Snatch, 1 x 8 @ 151; 3:00 rest
    B. Clean, 1 x 8 @ 184; 3:00 rest
    C. Back squat, 2 x 2 @ 227; 3:00 rest


    4 rounds of:
    15 glute-ham sit-ups
    15 reverse hypers, 50 lbs.

    Varied tempo and hand placement on sit-ups.

  15. Brent says:

    Squat – 231×5, 267×5, 304×5
    Clean has gotten sloppy lately, so hammered it today:
    1 full clean @ 245
    2 @ 235
    3 @ 225
    4 @ 215
    5 @ 205 in just under 10 min

  16. Alexis says:

    JasonY…I teach swim lessons everyday at UC, I can help you not sink to the bottom whenever! Just let me know what works best for you

  17. Rich V. says:

    Played around with double unders outside.

    For 7 minutes: Every minute on the minute, 1 attempt at max consecutive DU. Amount of rest = amount of time left in the minute.

    Reps: 50/19/23/12/33/32/20

    Afterward, I went for an unmeasured jog.

  18. Melissa H says:

    ~5.5 miles at Peter Island Loop with elevation gain of ~1100 m in 1:41, meaning up…then more up then some down then up then big down…it was a medium challenge hike. The Waters family would have done some sprints and burpees along the way, us, well we took water breaks 🙂 (mostly to Charlie’s dismay, he wanted me to go faster…that didn’t happen)

  19. McNaughton says:

    A1. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min
    A2. Medium Grip Pronated CTB Chin Ups @ 31X0; 2-3 x 5; rest 3 min
    5 sets:
    20 unbroken CTB chin ups
    40 squats
    rest 3 min

    A1. 235×5,270×4,305×3
    A2. 20×3,50×3,50×3

    UB PUs: UB,17/3,10/5/5
    Squats: UBx3

    Had to cut to 3 sets each due to time constraints. Don’t think I could’ve done more anyway. I am absolutely beat to sh*t.

  20. Siu says:

    OPT (see Mike’s post for details)
    A1. 155×5, 175×4, 185×3, 195×2, 205×1
    Squats felt pretty good. It’s been awhile since we’ve gone heavy.

    A2. Couldn’t do ctb strict so I kipped up on all sets. 3 reps for all sets.

    (Scaled to 8 UB ctb)
    1:06 (8UB), 1:06 (8UB), 1:02 (8UB), 1:36 (5+3), 1:09 (8UB)

    #1. My hands hurt so bad.
    #2. Jason Y, I sink too!
    #3. Alexis, we haven’t formally met but any chance I can get swim lessons too?
    #4. My body hurts.

  21. babs says:

    OPT (McNasty has the details):
    A1. 85-95-105-115-125 Should have gone heavier 4 of the sets
    A2. had to kip up because i can only do 1 strict 3-3-3-3-3

    Scaled ctb to 5. My hands hurt sooo bad and ctb have not been consistent enough

    Thank goodness for rest days

  22. megHan says:

    did wednesdays deloading squats, ringdips, pushups and added some box jumps…posted on wednesdays spot

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