27
Jul
Friday, July 28th
Strength
Romanian Deadlifts
5-5-5-5-5
Compare to 6/22/17.
Superset with 4-8 strict pull-ups
Conditioning
Partner “G.I. Jane”
100 total burpee pull-ups for time
Ideally the pull-up bar is one foot above your reach.
Partition the reps however.
Post loads and time to Comments.
Someone left some food/leftovers from Balducci at the gym last night. I put in the fridge. Please claim it or grab it today or it will get eaten/thrown away. Thanks!
Someone left some food/leftovers from Balducci at the gym last night. I put in the fridge. Please claim it or grab it today or it will get eaten/thrown away. Thanks!
Back Squat 5×3 @ 225# / 5 strict pull ups after each set with 1 chain
** I did this exact Romanian DL / PU wod on Wednesday
GI Jane w/ Paul: 9:49
Short bar, strict pull up (they got more and more strict-ish towards the end)
Back Squat 5×3 @ 225# / 5 strict pull ups after each set with 1 chain
** I did this exact Romanian DL / PU wod on Wednesday
GI Jane w/ Paul: 9:49
Short bar, strict pull up (they got more and more strict-ish towards the end)
RDL 5s:
115,135,155,165,175 (10# heavier than 6/22) switch grip
Superset w/ 5 strict pull-ups each round (25 total)
GI Jane w/ Al
10:14 (sets of 5 each)
RDL 5s:
115,135,155,165,175 (10# heavier than 6/22) switch grip
Superset w/ 5 strict pull-ups each round (25 total)
GI Jane w/ Al
10:14 (sets of 5 each)
RDL 5s:
145# across (10# more in total volume than 6/22)
superset with ub sets of strict pull-ups (lost quickly): 5-5-3-3-2
GI Jane with ^^
set up a loft bed of drop mats
10:14
RDLs on one mat again
RDL 5s:
145# across (10# more in total volume than 6/22)
superset with ub sets of strict pull-ups (lost quickly): 5-5-3-3-2
GI Jane with ^^
set up a loft bed of drop mats
10:14
RDLs on one mat again
Rdls at 113. Tried to focus on getting farther down this time. Did 2 strict/2 banded pull ups between sets.
Partner GI Jane
11:51 w/ guy
Rdls at 113. Tried to focus on getting farther down this time. Did 2 strict/2 banded pull ups between sets.
Partner GI Jane
11:51 w/ guy
5 Rounds FT:
30 Deadlifts w/ 24kg dbs
20 Burpees
17:07
5 Rounds FT:
30 Deadlifts w/ 24kg dbs
20 Burpees
17:07
Crossfit Games WOD “Bar Fight” with Chad, Matt, and Wes
Teenage, 35-49 Divisions
For time:
50 chest-to-bar pull-ups
40 toes-to-bars
30 cleans and jerks
M 14-15 use 175 lb.
M 16-49 use 205 lb.
F 14-15 use 115 lb.
F 16-49 use 145 lb.
Time: 18:32 @115 and half the gymnastics (25 C2B, 20 T2B) to keep up with the guys
Crossfit Games WOD “Bar Fight” with Chad, Matt, and Wes
Teenage, 35-49 Divisions
For time:
50 chest-to-bar pull-ups
40 toes-to-bars
30 cleans and jerks
M 14-15 use 175 lb.
M 16-49 use 205 lb.
F 14-15 use 115 lb.
F 16-49 use 145 lb.
Time: 18:32 @115 and half the gymnastics (25 C2B, 20 T2B) to keep up with the guys
Bar Fight
18:[email protected] (21 c&j at the 15min soft cap)
Bar Fight
18:[email protected] (21 c&j at the 15min soft cap)
tomorrow’s K-hour w/Eric and the ladies
34:07 (i think? jojo wrote it somewhere)
#55 first two rounds; RX last 2 rounds thanks to JoJo pushing me
good times
I got times lady
Amanda 34:37 you smiling always during a WOD no
matter how hard it is.
🙂 thank you!!
tomorrow’s K-hour w/Eric and the ladies
34:07 (i think? jojo wrote it somewhere)
#55 first two rounds; RX last 2 rounds thanks to JoJo pushing me
good times
I got times lady
Amanda 34:37 you smiling always during a WOD no
matter how hard it is.
🙂 thank you!!
32 something at 3 rounds rx
Crying rx +
This was was AWFUL. I am warning you all ahead of time
And thank you eric for “running” the last lap with me. And listening to me whine the whole time ????
Anytime ! Though I almost cried. ????
hahahahahah
Roberts whined? Get outta town! 😉
32 something at 3 rounds rx
Crying rx +
This was was AWFUL. I am warning you all ahead of time
And thank you eric for “running” the last lap with me. And listening to me whine the whole time ????
Anytime ! Though I almost cried. ????
hahahahahah
Roberts whined? Get outta town! 😉
“Amma”
4 Rounds:
15 Burpee Box Jumps (24″/20″)
20 Calorie Row
16 Hang Power Snatches (95/65)
400 Meter Run
25:32 Rx’d
Broke up the HPS into two sets. The run was more like a Marine corps shuffle. This one is just a gut check. Whatever you do just keep moving.
If you want to get better at things like your engine, (work capacity) or your rowing, or barbell cycling then you need to come in and put in the work. Maybe with a friend or a coach. Someone that will help you AND hold you accountable. (Like me ????) If you’re only doing stuff you like, stuff that’s not going to push you, or challenge you then you’ll remain the same.
What’s your attitude towards discomfort/challenge/ things that are hard for you? What’s your mental toughness like?
To consistently perform your best, you can’t avoid discomfort, it’s time to move beyond just accepting challenges and start actually SEEKING, attacking and embracing them.
This workout. “Amma” is all mental. These are all movements we can do. There’s nothing gymnasty (like bar muscle ups) or a really heavy lift in this wod that we can’t do. It’s all about embracing the suck. Get comfortable being uncomfortable. This month (JULY) has been about building that engine and that mental toughness. Whatever you do remember don’t cry, and just keep moving. Good luck!
“Amma”
4 Rounds:
15 Burpee Box Jumps (24″/20″)
20 Calorie Row
16 Hang Power Snatches (95/65)
400 Meter Run
25:32 Rx’d
Broke up the HPS into two sets. The run was more like a Marine corps shuffle. This one is just a gut check. Whatever you do just keep moving.
If you want to get better at things like your engine, (work capacity) or your rowing, or barbell cycling then you need to come in and put in the work. Maybe with a friend or a coach. Someone that will help you AND hold you accountable. (Like me ????) If you’re only doing stuff you like, stuff that’s not going to push you, or challenge you then you’ll remain the same.
What’s your attitude towards discomfort/challenge/ things that are hard for you? What’s your mental toughness like?
To consistently perform your best, you can’t avoid discomfort, it’s time to move beyond just accepting challenges and start actually SEEKING, attacking and embracing them.
This workout. “Amma” is all mental. These are all movements we can do. There’s nothing gymnasty (like bar muscle ups) or a really heavy lift in this wod that we can’t do. It’s all about embracing the suck. Get comfortable being uncomfortable. This month (JULY) has been about building that engine and that mental toughness. Whatever you do remember don’t cry, and just keep moving. Good luck!
RDL’s
135-145-150-150-135 (gotta be better at form)
Strict pull-ups
8-8-6-6-4
100 burpee pull-ups for time
7:20rx w/sassypants
Accessory work:
Form/technique
12 min EMOM
1 Power Clean + 1 Hang Power Clean all at 75lbs
Metcon: “DIANE”
21-15-9
Deadlift 225/155
Kipping HSPU
12:17 #155
(one Abmat) focused on HSPU kip
RDL’s
135-145-150-150-135 (gotta be better at form)
Strict pull-ups
8-8-6-6-4
100 burpee pull-ups for time
7:20rx w/sassypants
Accessory work:
Form/technique
12 min EMOM
1 Power Clean + 1 Hang Power Clean all at 75lbs
Metcon: “DIANE”
21-15-9
Deadlift 225/155
Kipping HSPU
12:17 #155
(one Abmat) focused on HSPU kip
Teen Wolf
20:47 rx for 17 year olds
RDLs
215-225-235-245-255
GI Jane w Davey
7:21, high bar obvi
“Amma”
4 Rounds:
15 Burpee Box Jumps (24″/20″)
20 Calorie Row
16 Hang Power Snatches (95/65)
400 Meter Run
31:29 for 3 rounds Rx
Thanks JoJo for keeping me motivated on those burpee box jumps!!
“Amma”
4 Rounds:
15 Burpee Box Jumps (24″/20″)
20 Calorie Row
16 Hang Power Snatches (95/65)
400 Meter Run
31:29 for 3 rounds Rx
Thanks JoJo for keeping me motivated on those burpee box jumps!!
RDL @ 195
135-165-185-185-195
9:25 jumping pull ups
Awesome job! Thanks for doing the majority of the work!
RDL @ 195
135-165-185-185-195
9:25 jumping pull ups
Awesome job! Thanks for doing the majority of the work!
RDL: 105-115-125-135-165
WOD 1 as team “Ashelley”: 9:40
50 push ups (20-5-5-5-5-5-5): 2:24
3RFT:
75 du’s
50 air squats
25 kbs (35#)
14:09 ish had a little hiccup with the timer. I definitely didn’t do it faster than that time…
WOD 2 as team “Chiley”: 9:25
RDL: 105-115-125-135-165
WOD 1 as team “Ashelley”: 9:40
50 push ups (20-5-5-5-5-5-5): 2:24
3RFT:
75 du’s
50 air squats
25 kbs (35#)
14:09 ish had a little hiccup with the timer. I definitely didn’t do it faster than that time…
WOD 2 as team “Chiley”: 9:25
125-125-145-165-165
8:29 with Jon
125-125-145-165-165
8:29 with Jon
Frontline
Karen. Only in sets of unbroken 15 without resting against wall or dropping ball. Awful. 11:32 rx
185-195-205-205-215
10:47 GI Jane
185-195-205-205-215
10:47 GI Jane
Rdl 125# max
Rdl 125# max