kevie1021 Member

Strength/Skill: 7x1 Squat Snatch @95#, 95#, 115#, 115#, 115#, 115#, 115# (was working on technique and form since my squat snatch sucks!) WOD: Every Minute on the Minute for 20 min: Odd - 1 squat snatch @115# Even - 2 burpee pull-ups My squat snatch still sucks, but I was happy because I was finally nailing my kipping…

Mine was a 12 days of Christmas WOD. 12 different moves numbered 12-1, and you did them like the song: 12, 12, 11, 12, 11, 10, 12, 11, 10, 9, etc....was brutal! It took me all of an hour to get through. Yet i too came back for more!

You are a better person that I! I love overhead lifts and absolutely HATE burpees. I give you so much credit for choosing the *kitten*-kicker like that and slaying it! Awesome job!

Warm up: 3 min of Double Under work 10 broad jumps 10 sit ups 10 pvc passthroughs 15 sec handstand hold; then Skill/Strength: 500m rowing sprints ME x 2 (1:34, 1:43) WOD: "Annie" 50-40-30-20-10 Double Unders (attempts count) Sit Ups 4 lateral crawls in between sets I finished in 13:50. I SOOOO need to get better at…

Damn!! That's brutal! Great work today!!

This!!

Strength: EMOTM 10 min: odd min - 5 pull ups, 3 burpees even minute - 3 deadlift @225# WOD: "The Sevens" 7 rounds w/25 minute time cap: 7 handstand push up (modified) 7 thrusters @95# 7 K2E 7 DL @245# 7 burpees 7 KBS @40# 7 pull ups After yesterday's I was still pretty well beat so I only finished 3 rounds and 14 reps

Hero WOD for the 4th "Hortman" 45 min AMRAP 800m run 80 air squats 8 muscle ups (modified 8n ring rows and 8 dips) Finished 4 rounds

I think you should!

I am available as requested, multiple times per day as needed. Plus I have a very strong tongue and love using it! :wink:

**happy dance** :flowerforyou:

Can I apply for that position??

Squat snatch for me. That was the main part of the WOD today in my box and I couldn't get deep enough into my squat and kept throwing the bar too far behind me. Frustrating.

Don't worry about it. Just keep pushing yourself and work as hard as YOU can. You don't want to over-do it, and try a weight that is beyond you and end up hurting yourself. The weight and reps will all go up eventually. You're doing great!

Strength: 20 minutes to get to 1RM Hang Squat Snatch (Maxed @155# because I was working on my form and technique) WOD: "Randy" For time: 75 snatches @75# (9:14) Bonus: 3 min rest after finishing, 10 min to hit a heavy squat snatch (again stayed @155# to work on technique and form) Wasn't earthshattering, but my grip and…

I just have a small notebook that I keep tabs of any of the "Girls" or "Hero" WOD's i've done, along with specific lifts or moves. That way I can track my progress, not just my last PR. My box has a specific notepad for this, but just a regular notepad works fine for me. Just my $.02 :)

@ahemming - Great response!!

I'm a little late to this party but I 110% agree. I got a message from her a few days ago. I didn't want to dignify her psycho-ness with a response...

I am also one who generally does my WOD on an empty stomach because I workout first thing in the morning. But this was a big mistake for me this past weekend when I went to a little later class and hadn't eaten in over 12 hours by then. I was dizzy, and nauseaous and weak by the time we hit the second part of the workout.…

Strength: 3 rounds: 10 alt pistols rest 1 min 20 wall balls @20# rest 1 min 20 sec L-sit using the rings WOD: 5 rounds for total run time: Sprint 200m 20 alt jump lunges Max Effort Unbroken Front squats @135 then bonus 400m Farmers carry w/45# dumbbells My forearms were done after the farmers carry!

Awesome job on your new PR!

1. My fav color is green 2. Im a big metalhead 3. Im a video game nerd 4. If I could I definitely would go back and make different decisions in my life 5. I am a big soccer fan

I pretty much agree with what everybody has already said. there is no reason to pre train you could just go right in and take the onramp class. there are plenty of men and women in my box who are way out of shape and are still working hard. the workouts are completely scaleable so you can get through everything one way or…

Todays workout was a partner workout: 7min amrap: 7 kbs @50# 7 front squats @ 95# rest one min 7min amrap: 7 power clean @95# 7 v-ups Each person did the 7 and 7 then then the other went. I need to figure out my preworkout food because I was dead for this...just had nothing in the tank. Felt embarassed....

Kiss that tight stomach!

I go 3-4 days a week, then I try to run 25-30 minutes on my off days for extra cardio. Provided of course my legs aren't done from the WOD! Lol

Warm up: 4 min of Double unders, 30 sec handstand hold, 5 handstand pushups,1 Turkish get-up @45#, 5 hang power cleans w/45# bar, 5 hang squat cleans w/45# bar Strength/Skill: Turkish Get Ups 3-3-2-2-1-1 each side @35#, 45#, 70# kettlebell WOD: 7 Rounds For Time: 7 box jumps @24", 7 HSPU (modified) 7 Hang Clean @95#…

Check out how the coaches coach. They should be pushing you but not overdoing it. Make sure they're correcting form. Try to get a feel of the overall vibe of the box. Mine had a definite feel of being welcoming, encouraging and positive amongst thr other members as well as the coaches. It can be pricey but you can get a…

06/24/13 Strength: 5 x 3 Back squats (235#, 235#, 245#, 265#, 265#) then finish with a Max effort round @265# (only 6 reps) WOD: 3 min amrap of: air squats (97) Rest 2 min 3 min amrap of: pistols (35) Rest 2 min 3 min amrap of: 10 air squats and 20 pistols (1 Round and 25 reps) Was easily around 90 degrees in in the gym…

Awesome job!! Congratulations! Not a REAL victory for me, but kinda for me today. The WOD today was a 15 min AMRAP, and I had a goal set in my head, and was thinking I would be stoked if I hit that number. I felt surprisingly strong and easily past my goal rounds and even finished another round after the time finished, and…