6
Dec
Wed Dec 7th and Thurs Dec 8th
Heads Up! Our Holiday Party is next Thursday, 7pm at the Daisy!
Oly Session
Find a 1 rep max power snatch
Then, complete 5 rounds of 30 seconds each:
Max Reps Power Clean @65%
Reset after each rep. Rest 2 minutes between sets.
CrossFit WOD
Strength
Front squat
5 reps @65% of 4RM
5 reps @70% of 4RM
5 reps @75% of 4RM
5 reps @80% of 4RM
AMRAP @85% of 4RM
Conditioning Benchmark
“Annie”
50-40-30-20-10
Double unders
Sit-ups
Compare to 3/8/16.
Post all results to Comments.
Kat I’m not happy with you
(Re Annie Sunday)
hahah that means you already did it this week and you’re done!
10-8-6-4-2 bench
115-135-150-160-170
Yesterday sub box jump to 30″ for burps
Really long time
3 rounds for time:
20 push press, 40#dbs
10 burpees
20 deadlift high pull, 40# dbs
10 burpees
11:54
**my dbs were too clunky for sumo pulls and I heart BFBs but I also don’t want my neighbors to hate me.
PM WOD:
3.4 mile run with BRU running crew, a few beers at One Mile House and then a 1.2 mile run home.
Gave Amanda another shot this morning despite Coach Matt raining on my parade with negativity. It didn’t go as well as planned, but it went better than my shit show attempt 2 months ago. Only this time I tweaked my elbow doing snatches, so it was cut short. But got some good MU work and 135# snatch work in (taking away a positive).
It still baffles me that I was able to do this wod without failing a MU the day after I got my 1st MU in February.
Looking forward to tomorrows front squats and the eventual ass burn from situps.
#staypositive
Gave Amanda another shot this morning despite Coach Matt raining on my parade with negativity. It didn’t go as well as planned, but it went better than my shit show attempt 2 months ago. Only this time I tweaked my elbow doing snatches, so it was cut short. But got some good MU work and 135# snatch work in (taking away a positive).
It still baffles me that I was able to do this wod without failing a MU the day after I got my 1st MU in February.
Looking forward to tomorrows front squats and the eventual ass burn from situps.
#staypositive
Great start today 6:00am open gym & OLY Session.
Warm-up 10 min mobility work: shoulders/hips
20 cal bike warm-up
EMOM 10min 1 HSPU kip practice
Zero yesterday 🙁 6 HSPU today 🙂
50 Reps for time push-ups 1:53
3×5 strict ring pull-ups 15 total
3×5 strict ring dip (1 sec hold at bottom) 15 total
FPP 87655 c2b
OLY session:
Max Power Snatch
triple #55
double #60
65-70-75-80-85PR (looked good too)
5 Rds of Max reps power cleans #85
9-10-11-10-14 Matt third set was 11reps on video 🙂 and for a great push at the end with Master Matt hit 14!
total: 54 touch -N- go set 3rd-4th-5th
Great start today 6:00am open gym & OLY Session.
Warm-up 10 min mobility work: shoulders/hips
20 cal bike warm-up
EMOM 10min 1 HSPU kip practice
Zero yesterday 🙁 6 HSPU today 🙂
50 Reps for time push-ups 1:53
3×5 strict ring pull-ups 15 total
3×5 strict ring dip (1 sec hold at bottom) 15 total
FPP 87655 c2b
OLY session:
Max Power Snatch
triple #55
double #60
65-70-75-80-85PR (looked good too)
5 Rds of Max reps power cleans #85
9-10-11-10-14 Matt third set was 11reps on video 🙂 and for a great push at the end with Master Matt hit 14!
total: 54 touch -N- go set 3rd-4th-5th
Worked on pull ups
Got assaulted by the bike
Snatched 55#
T’was a good morning
Worked on pull ups
Got assaulted by the bike
Snatched 55#
T’was a good morning
Front squats
93(4) 103(4) 108(4) 113(4) 118(2)
Yest push press burpree wod
20:56
53#
Front squats
93(4) 103(4) 108(4) 113(4) 118(2)
Yest push press burpree wod
20:56
53#
Front Squat 5’s
165-175-185-195-205×10, pr
Annie
5:43 Rx, pr
Chin-Up 5’s
BW-16kg-20kg-20kg-20kg-BW
1 Minute Ass Bike
– 31, pr
Daaayum
5:43?! ????
Front Squat 5’s
165-175-185-195-205×10, pr
Annie
5:43 Rx, pr
Chin-Up 5’s
BW-16kg-20kg-20kg-20kg-BW
1 Minute Ass Bike
– 31, pr
Daaayum
5:43?! ????
Front Squat 125-135-145-155-165×7
First time doing Annie 12:20
Pullups 3×5 BW then 1×5 dropset with red band 1×5
Assault bike 1 min. I forget the calories but I remember it hurt.
Front Squat 125-135-145-155-165×7
First time doing Annie 12:20
Pullups 3×5 BW then 1×5 dropset with red band 1×5
Assault bike 1 min. I forget the calories but I remember it hurt.
Front squats 5’s
195, 205,225,240, 255(8)
Annie
5:52
Front squats 5’s
195, 205,225,240, 255(8)
Annie
5:52
10 min emom 3 no-false grip muscle ups
– failed the third rep about 4/10 times
Strict or kipping?
10 min emom 3 no-false grip muscle ups
– failed the third rep about 4/10 times
Strict or kipping?
Power Snatches
Triple at 78
Double at 93
Singles: 98 – 103 – 108 – 113 (PR)
Power Cleans: 5 rounds of 30s at 98#
11 – 10 – 10 – 10 – 11
52 total
Power Snatches
Triple at 78
Double at 93
Singles: 98 – 103 – 108 – 113 (PR)
Power Cleans: 5 rounds of 30s at 98#
11 – 10 – 10 – 10 – 11
52 total
Power snatches
Worked up to 175#, failed 180#
Weighted pull ups with 24kg
5-4-3-2-2
5 rounds
10 T2B
15 push ups
7 something
Power snatches
Worked up to 175#, failed 180#
Weighted pull ups with 24kg
5-4-3-2-2
5 rounds
10 T2B
15 push ups
7 something
Front Squat [email protected]
Squat clean @143
1 rep max Power Snatch with Jo at 95#
5 rounds of :30 Power cleans @110#: 9-8-10-11-9
you did 110?? i think you did 100… 😉
Oh crap you’re right!
Front Squat [email protected]
Squat clean @143
1 rep max Power Snatch with Jo at 95#
5 rounds of :30 Power cleans @110#: 9-8-10-11-9
you did 110?? i think you did 100… 😉
Oh crap you’re right!
PR PS 80 OMG!!
Nice job!
you looked amazing tonight!
Witnessed it, great job!
PR PS 80 OMG!!
Nice job!
you looked amazing tonight!
Witnessed it, great job!
2 mile gentle ass bike
500m row
W/Roberts:
10min ladder:
3OHS : 3 pull-ups
6OHS : 6 pull-ups
9OHS : 9 pull-ups
12OHS : 12 pull-ups
15OHS.
What Tuck said @65
Got to the round of 12 OHS plus 2 pull ups
Tuck – What weight were you using?
95
2 mile gentle ass bike
500m row
W/Roberts:
10min ladder:
3OHS : 3 pull-ups
6OHS : 6 pull-ups
9OHS : 9 pull-ups
12OHS : 12 pull-ups
15OHS.
What Tuck said @65
Got to the round of 12 OHS plus 2 pull ups
Tuck – What weight were you using?
95
1RM Power Snatch with Ash: 95#
5 rounds of 30 sec Power Cleans @90: 10-11-11-12-11, total 55
i did 65% of my power clean, but maybe it was supposed to be squat clean… whoops.
then watched Ada crush this
did my first strict C2B pullup woot woot!
3 sets of 5-6 cycled T2B
did a couple of freestanding HSPU with one ab mat with a little Ada- assist (one with no help!)
That was just to keep you from falling over, you did all the work and I did nothing.
Legit free-standing HSPU’s! 🙂 🙂 🙂
1RM Power Snatch with Ash: 95#
5 rounds of 30 sec Power Cleans @90: 10-11-11-12-11, total 55
i did 65% of my power clean, but maybe it was supposed to be squat clean… whoops.
then watched Ada crush this
did my first strict C2B pullup woot woot!
3 sets of 5-6 cycled T2B
did a couple of freestanding HSPU with one ab mat with a little Ada- assist (one with no help!)
That was just to keep you from falling over, you did all the work and I did nothing.
Legit free-standing HSPU’s! 🙂 🙂 🙂
1 RM Power Snatch: 150# PR!!!!!!!!!!!
5 rounds of 30 sec Power Cleans @145: 10-10-10-11-11, total 52
Sweet!
1 RM Power Snatch: 150# PR!!!!!!!!!!!
5 rounds of 30 sec Power Cleans @145: 10-10-10-11-11, total 52
Sweet!
Wednesday – did Tuesday’s wod
3 rounds for time @ 55# because everything sucked today
20 push press:
10 bar facing burpees
20 sumo deadlift high pull
10 bar facing burpees
14:17
Then some pull-ups and trying to get butterfly pull-ups
Wednesday – did Tuesday’s wod
3 rounds for time @ 55# because everything sucked today
20 push press:
10 bar facing burpees
20 sumo deadlift high pull
10 bar facing burpees
14:17
Then some pull-ups and trying to get butterfly pull-ups
Front squat (5 reps): 65, 70, 75, 80, 85 (13 reps)
Annie 11:02
Front squat (5 reps): 65, 70, 75, 80, 85 (13 reps)
Annie 11:02
180×10
7:36 rx
180×10
7:36 rx
24kg weighted pull-ups
5-4-4-4-4
That ass bike though
4×1 mile. Rest as needed (~3min) between
2:17
2:36
2:40
2:37
24kg weighted pull-ups
5-4-4-4-4
That ass bike though
4×1 mile. Rest as needed (~3min) between
2:17
2:36
2:40
2:37
Front Squats:
130/140/150/160/170(10 reps)
Def need to retest my 4 rep again, felt light today.
WOD:
8:08 rx’d (way off a PR, sit ups were slow and ass rip was beautiful).
Front Squats:
130/140/150/160/170(10 reps)
Def need to retest my 4 rep again, felt light today.
WOD:
8:08 rx’d (way off a PR, sit ups were slow and ass rip was beautiful).
Power Snatches:
[email protected]
[email protected]
90 – 95 – 100 – 105 – 110 (PR)- 115(f) scared me
Power Clean Cycles 65% of 1RM Clean
30 on 2:00 off @ 90#
13 – 15 – 13 – 14 – 13
Total 68
Showed Johanna I can kip my T2B now. But my grip was toast after the PCs.
Power Snatches:
[email protected]
[email protected]
90 – 95 – 100 – 105 – 110 (PR)- 115(f) scared me
Power Clean Cycles 65% of 1RM Clean
30 on 2:00 off @ 90#
13 – 15 – 13 – 14 – 13
Total 68
Showed Johanna I can kip my T2B now. But my grip was toast after the PCs.
That’s because you did like, 30 PC’s a round! Totally jelly 🙂
Well earned rest day. First one since Thanksgiving.
quitters never win
Well earned rest day. First one since Thanksgiving.
quitters never win
Front Squat 5’s
115-125-130-150-150(5)
Annie
10:15
Front Squat 5’s
115-125-130-150-150(5)
Annie
10:15
FS
90.95.100.105.115×15
Peaced out early cuz my brother gets married this weekend!!!! See ya’ll next week! 🙂
FS
90.95.100.105.115×15
Peaced out early cuz my brother gets married this weekend!!!! See ya’ll next week! 🙂
Big 6am today!
85% of 4RM 133# 8 reps
Annie w 1/2 dubs 9:04PR (11:27 last time)
Finally strung 10dubs in a row ????????
Big 6am today!
85% of 4RM 133# 8 reps
Annie w 1/2 dubs 9:04PR (11:27 last time)
Finally strung 10dubs in a row ????????
Front Squat x5
85-90-95-100-105×15
Annie
6:46 Rx’d, pr
5-4-4-4-3 ring dips
Front Squat x5
85-90-95-100-105×15
Annie
6:46 Rx’d, pr
5-4-4-4-3 ring dips
Front Squat
50-55-60-65-70
Annie
11:14
Front Squat
50-55-60-65-70
Annie
11:14
12 reps @113#
11:06 RX
12 reps @113#
11:06 RX
Back Squat 3 @ 215
Annie 10:54? RX, never been able to do this one before.
Back Squat 3 @ 215
Annie 10:54? RX, never been able to do this one before.
Front Squat 5’s
95-105-115-125-155(7)
115-125-130-150-150(5)
Annie
(5-4-3-2-1 dubs, situps Rx)
10:54
Front Squat 5’s
95-105-115-125-155(7)
115-125-130-150-150(5)
Annie
(5-4-3-2-1 dubs, situps Rx)
10:54
“Tabata” L-sit (10 on, 20 off for 8 rounds)
Max push-ups in 5 minutes
109 (101 last time)
Abs on abs on abs
4 Rounds:
30 second hollow hold
60 second plank
60 second rest
Bent over row things
max out set @ 98lbs – 16 reps
6:43 rx’d
max out set @ 98lbs – 16 reps
6:43 rx’d
Wednesday OLY
Power snatches – I did a little weight wave
[email protected], [email protected], [email protected], [email protected], failed 85# (but got it from the hang)
Dropped back the weight for singles
68-73-78-83-88-90-93 PRs for everyone!
Oh and I skipped the power cleans.
Thursday:
The math got a little weird.
5 Front squatz 85-90-95-100-105
Got 8 reps at 105
Annie: 12:something Rx!
Wednesday OLY
Power snatches – I did a little weight wave
[email protected], [email protected], [email protected], [email protected], failed 85# (but got it from the hang)
Dropped back the weight for singles
68-73-78-83-88-90-93 PRs for everyone!
Oh and I skipped the power cleans.
Thursday:
The math got a little weird.
5 Front squatz 85-90-95-100-105
Got 8 reps at 105
Annie: 12:something Rx!
a) 7×5 FS, 185
b) 21-18-15-12-9-6-3 reps for time of:
GHD sits
Strict press, 95
– 16:40
c) 4 rounds for time of:
15 Chest to bar
200′ Bear crawl
– 7:45
Thursday lunchtime sweat: Core Fusion Barre+Cardio
*disclaimer: that sucked…and was harder than I thought – coming in with sore muscles already didn’t help
Front squat 5s: 103-113-123-133 / 138 x 8
Annie – horrendous !
Need to step up my leg game…..
Thursday lunchtime sweat: Core Fusion Barre+Cardio
*disclaimer: that sucked…and was harder than I thought – coming in with sore muscles already didn’t help
Front squat 5s: 103-113-123-133 / 138 x 8
Annie – horrendous !
Need to step up my leg game…..
Front squats
93-103-108-113-123 for 11reps
Annie 5:50 PR
Front squats
93-103-108-113-123 for 11reps
Annie 5:50 PR
Front Squat:
95-100-110-115-125 x 13
Metcon: singles starting to work back to jumping on knee
DU 100-80-60-40-20
Sit-ups 50-40-30-20-10
time: 5:58
Accessory work: FPP 87655 C2B
Front Squat:
95-100-110-115-125 x 13
Metcon: singles starting to work back to jumping on knee
DU 100-80-60-40-20
Sit-ups 50-40-30-20-10
time: 5:58
Accessory work: FPP 87655 C2B
FS 140 @85%
Metcon 11:01 double unders and some technical difficulties
Single**
FS 140 @85%
Metcon 11:01 double unders and some technical difficulties
Single**
Deadlifts 3’s 75%-80%-85%-90%+ reps
275-295-310-330(17 reps)
Annie- after doing 40 DU’s and beginning the sit ups my abs cramped up and I was down for the count ????????????????????????????????????
Deadlifts 3’s 75%-80%-85%-90%+ reps
275-295-310-330(17 reps)
Annie- after doing 40 DU’s and beginning the sit ups my abs cramped up and I was down for the count ????????????????????????????????????
Front Squats: 98-103-108-113-123. Did 123 for 15 reps
Annie: 6:58 RX-pr (finally) sit ups felt like I was doing them in a mud pit!
Front Squats: 98-103-108-113-123. Did 123 for 15 reps
Annie: 6:58 RX-pr (finally) sit ups felt like I was doing them in a mud pit!
Fromt squat
185-195-210-225
240×7
Annie
7:55 RX
Fromt squat
185-195-210-225
240×7
Annie
7:55 RX
Front Squats 105-115-125-130-140(11)
Annie: 8:38 Rx PR
situps are still so slow! broke twice in the round of 40 DUs, otherwise unbroken.
Holy frick on the front squats! Nice job on the PR, m’lady!
oh whoops, we didn’t put the 1 # plates on, so subtract 2 from each of these weights…
Front Squats 105-115-125-130-140(11)
Annie: 8:38 Rx PR
situps are still so slow! broke twice in the round of 40 DUs, otherwise unbroken.
Holy frick on the front squats! Nice job on the PR, m’lady!
oh whoops, we didn’t put the 1 # plates on, so subtract 2 from each of these weights…
Front Squat: 140 —> 190 x 9
Annie
7:26 Rx. Was shooting for mid 6 min. Dubs were great. Need to shave .5 seconds off each situp
Front Squat: 140 —> 190 x 9
Annie
7:26 Rx. Was shooting for mid 6 min. Dubs were great. Need to shave .5 seconds off each situp
Squats: 215 x 10
Annie: 8:01rx or by 1 min
FS: 155-165-180-190-200 x 10
Annie: 8:06 rx.
FS: 155-165-180-190-200 x 10
Annie: 8:06 rx.