Today's WOD
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Got to 205 on my 1RM but it looked ugly.Strength:
Jerk practice/warm up
1RM split jerk
Clean and jerk practice/warm up
2 clean and jerk every 45 seconds for 7 minutesWOD:
12 min total
Part 1: 7 Min EMOM: (score: # of DU/SU at end of 7 min emom and time on part 2) 2 C&J (65/95) w/ remaining time as: DU*
Rest 1 min
Part 2: 5 min cap: 25, 20, 15, 10, 5
T2B**
Box jumps 20/24
*sub singles ** sub K2E
Got 735 singles on part one and came within two reps of finishing part 2 before the time cap.0 -
AllanMisner wrote: »There’d be absolutely no reason for me to show up for that.
I started to not go. I really really thought about cherry picking. I did it though. I survived.0 -
this morning we did a partner workout
for time
150 wallballs
1200 run w/ med ball overhead
100 burpees
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Deficit Deadlifts, working to a heavy 2.
EMOTM 12 Hang Squat Snatch.
I will probably do some additional lifting afterwards. I haven't squatted in over a month, and that just ain't right.0 -
Strength: work up to 2RM on front squats - 245 lbs PR
work up to 2RM on push press - 200 lbs PR
Skill: hang power cleans - got up to 185 lbs
WOD: "Nasty Girls"
3 rounds:
50 air squats
7 muscle-ups*
10 hang power cleans 135/95
Finished at 9:04
*sub 3 pull-ups & 3 dips0 -
No CF for me this morning. I got up with the sun and went for a 3 mile jog around the lake. Then a good stretch (backsquats yesterday so I needed it). Coffee and eggs for breakfast. It was very civilized.0
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This morning we did
skill: floor press and some kind of standing bent over row (can't remember the name of it)
WOD, partners for time. Each to do 3 rounds of
20 KB swings (one higher kb size than normal)
15 ring dips
run 400 m
Many hours later and I am tired and sore0 -
That's so awesome Paultassy!!!!!0
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Yesterday we did a snatch complex that I loved. I totally put it on Fb and Instagram haha! I hit 85# but had more in the tank...I've now started to record my oly lifts so I can improve, and it looked really good!! I'm very stoked. :-)
Complex: 12m to your heaviest 1 full squat snatch, 1 hang squat snatch and 1 OHS.
WOD: 15 min cap. 5 rounds: 5 full snatches (95/135), 10 HSPU (no ab mats allowed), 15 box jumps. I finished 3+4, Rx HSPU and box jumps, 75# for snatches.0 -
I’m not going to list the three WODs I did as a drop in at Crossfit Nola this week. But when I asked the coach if this was normal programming for them, he said this is the week of Regionals and the owner/head coach missed making it, so he’s a little angry. Ouch!0
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AllanMisner wrote: »I’m not going to list the three WODs I did as a drop in at Crossfit Nola this week. But when I asked the coach if this was normal programming for them, he said this is the week of Regionals and the owner/head coach missed making it, so he’s a little angry. Ouch!
Ughh that sounds rough!
Today
Clean and Jerk 1,1,1,1,1
THEN
5:00 max reps:
KB Snatch 1.5/1 pood
THEN
5:00 accumulated plank hold (push-up position)
We just had an OLY coach come in for a seminar on Sunday for a few hours; she really had some great adjustments to my form and my lifts were feeling good so i'm looking forward to some improvement on the C&J's hopefully.0 -
This morning at the lake we did a dbwod (dumb bell wod). Not crossfit but I like that it is outside
24 min amrap... stop and do 10 burpees every 3 minutes
12 db snatch
12 push press
12 skater jumps
12 row things while in plank (obviously I cannot remember what these were called)
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Yesterday's was brutal, today's not much better.
Yesterday:
Gorillas
64 T2B
64 Burpee Pull Ups
Run 1Mile.
The people who did the fastest times did it Burpee, pullup, toes to bar, repeat.
I went 8, 8 200m runs. Did knee ups (which for me is almost T2E but not quite. A bit less belly and I'm there.) Also don't have pullups so our scale (just to not make the rack a mess) was do a burpee, then jump up and grab the bar and hang. Finished in 28:19. It was tough, but not one of those ones that you think "I can't finish this."
Today is Z-presses, 2 sets of 10.
Then four rounds of:
500M row
50 double unders (100 singles)
Take at least 2 minutes of rest between each round, the goal being to finish in roughly the same time each go around.0 -
WOD today - run 2km as warm up
30 KB
20 Push ups
15 Pull Ups (subbed for ring rows)
500m row
x 4 rounds - killer on the upper body0 -
This morning
Skill: yoke carry in the parking lot
WOD w/ partner
8RFT
Partner #1:
10 burpee box jumps
5 heavy kb swings
Partner #2:
run 100 meter w/ sandbag
my partner cannot count but I love her anyway! I think we did an extra credit round
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This afternoon is just Run a 5K for time.0
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Soo happy to have found this group!!!!! Our wod today was
Bang bang - i think. Team wod
100 box jumps
80 squats
60 knee lifts
40 stoh
20 dead lifts
for time 24 mins...0
