28
Jan
Sunday, January 29th
Reminder: There are two CrossFit WODs today, one at 10:30 and one at 11:30. Open Gym is from 12:30 to 2:00pm.
Oly Session
Snatch
1RM, then
5 min EMOM @ 75%
Clean & jerk
1RM, then
5 min EMOM @ 75%
CrossFit Session
16 Rounds, Alternating With a Partner
Row 500m
Allow 30 seconds for transition time.
Compare to 8/19/16.
Assault on Fran anyone?
21-15-9 Reps for Time
Thrusters (135/95)
Chest-to-Bar Pull-Ups
Assault Bike (Calories)
Equinox Lincoln Park Chicago
Cash in:
100 cal assault bike for time – 7:13 (this was more about focus than conditioning – can definitely improve on this)
Wods
Pre rehearsal workout
For time
20 OHS
100 DU
15 OHS
75 DU
10 OHS
50 DU
OHS 95 lbs
7:14 (compared with Aug 4th 9:34 min)
18-15-12-9-6
Ass bike Cal
95 lbs Push Press
10:05
Mobility stuff in between
Oly 63# snatch up to 108# c&j
1:58
2:03
2:02
2:05
2:08
2:08
2:07
2:05
Last time
2:00
2:05
2:05
2:07
2:07
2:06
2:05
2:02
Avg pace 1:59.1
This should predict your 2k test pace!
Oly
Snatches up to 113, EMOM @ 83
Cleans up to 123, EMOM @ 100
WOD – Paired up with Melissa
Total: 39:13
My rounds:
1:47.9
1:51.1
1:52.5
1:59.0
1:55.6
1:55.1
1:57.5
1:56.8
EWOD
5 Rounds
Run 800M every 6 minutes
2:52/2:54/2:57/3:02/3:04/DEAD
Snatch: 155; emom at 120
Clean and jerk: 235 ????????; emom at 185
3 rounds max pull-ups then dips with a chain,
13-10-7
15-15-10 got lazy
1:40
1:43
1:43
1:44
1:43
1:44
1:41
1:36
PR by 3-4 seconds on average, wooey!
10 Minute Strict Muscle-Ups, 24 reps
25 Strict C2Bs
37:59 with Matt
1:53.5
1:56.3
2:01.5
2:08.2
2:06.1
2:04.5
2:04.3
2:07.3
Partnered with Kimmie
I progressively died. Kim did great!
1:54.8
1:59.6
2:01.5
2:03.0
2:04.3
2:04.4
2:04.0
2:02.6
OLY
Snatch: 65# haha
C&J: 145# (pr)
Rowing
1:59.5 avg
OG
10′ emom – 1 strict ring dip each min
PR (never have done a ring dip before YOU GUYS!)
#trusttheprocess #celebrateyourvictories
yassss x10!!
Get it girl!
Congrats!
????????????
Yeah girl!!
2k row – 6:45.7 (pr!). Still can’t catch the cloudon
Ring MU work:
Did a bunch of single and doubles without failing. Tried a few triples with no luck. Few more singled to work on form.
Bar MU work:
Got up to 4 in a row. Did some strict PU/Kipping PU/C2B/ MU combos.
Some ass bike & GHD’s to finish up
Oly
Snatch: 100#, EMOM at 85
C&J: 125# (first time ugly, second time less ugly), EMOM at 95
Rowing (paired with Ada)
1:55.1
1:59.9
2:02.5
2:01.6
2:02.0
2:02.9
2:00.4
1:59.3
[by far the most consistent and low I’ve ever been in 500m repeats]
WOD: Rowing
1:35.3
1:46.6
2:00.0
1:58.1
2:00.3
2:04.4
2:01.7
2:01.3
Did too much in the beginning. Should have slowed a little and saved the energy to be more consistent throughout and stay under 2mins each round.
OG Back Squat – 135(5)-155(5)-175(5)-190(5)-220(5)-250(5)pr
15-12-9 reps for time of:
135-lb. thrusters
Muscle-ups
14:17rx (tore both wrists in false grip in round of 12)
1 min max cal-24
OG front squat
275(3) 295(3) 305(3) 310(3) p.r.
Assault on “Fran”
Thruster & C2B & Bike
21-15-9 @135 with Assault bike calories
Bike was basically me trying to recover and catch my breath
11:37 Rx’d
Snatch: worked up to 93! A little rebend on the shoulders but sooo happy to be getting back up there!
Emom @ 83lbs
CJ: worked up to 118lbs – these felt heavy today
Emom @ 93lbs
Snatch – up to 78
C&j – up to 108
Wod
I didn’t track my rounds. Fastest was 2:02, slowest 2:19 (I think)
42 something
????????
8 rounds of 500m row with rest equal to last row time, damper set at 10:
154.4
154.7
157.0
158.1
205.2
202.7
201.8
204.8
Last 4 rounds focused mainly on form and not speed. Very happy with form.