28
Mar
Wed, Mar 29th and Thurs, Mar 30th
Heads up! March 31st is your last chance to buy some hella sweet MMA pants. Don’t be left out, looking like an amateur!
Wednesday Oly
Snatch
2 – 2 – 2
“Isabel”
30 snatches for time, 135/95lbs
Compare to 7/5/16.
Thursday CrossFit
“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats
-or-
“Mary”
5 HSPU
10 Pistols
15 Pull-ups
Compare to 10/17/16. Post rounds to comments.
Cash-Out
With a partner,
Complete 50 total partner-assisted glute ham raises.
anyone feel like taking the jitney out and joining me for this manana??
Wednesday
WOD : 45 min time cap
5 rounds
5 thruster 115/75
5 pull ups strict
5 burpees over the bar
Rest 2 minutes mandatory
5 rounds
20 wall ball
20 calories row
12 kb snatch / KB clean
Rest 2 minutes mandatory
3 rounds
1 full bear 95/65 (7 cycles)
RX don’t break during the 7
400m run
What a great one -worth trying later if I can find any takers!????
Got to the bear complexes and DNFed. Wow.
we considered this but Matt thought we needed more time so perhaps tomorrow! great job in getting that far in 45 minutes!
anyone feel like taking the jitney out and joining me for this manana??
Wednesday
WOD : 45 min time cap
5 rounds
5 thruster 115/75
5 pull ups strict
5 burpees over the bar
Rest 2 minutes mandatory
5 rounds
20 wall ball
20 calories row
12 kb snatch / KB clean
Rest 2 minutes mandatory
3 rounds
1 full bear 95/65 (7 cycles)
RX don’t break during the 7
400m run
What a great one -worth trying later if I can find any takers!????
Got to the bear complexes and DNFed. Wow.
we considered this but Matt thought we needed more time so perhaps tomorrow! great job in getting that far in 45 minutes!
OG oly
135-145-150
9:14 rx – first time; ugly
6 min emom 3 strict MU
Max kipping MU: 8, lazy ho
176 weigh in
OG oly
135-145-150
9:14 rx – first time; ugly
6 min emom 3 strict MU
Max kipping MU: 8, lazy ho
176 weigh in
Main site wod called for some more running ????
5 rounds
400 m
21 DL @125#
24:39 Rx
Tough chica!
Main site wod called for some more running ????
5 rounds
400 m
21 DL @125#
24:39 Rx
Tough chica!
Snatch complex 53#
Isabel 3:57 @ 53#
Snatch complex 53#
Isabel 3:57 @ 53#
OLY WORKOUT
2-2-2 105
Isabel
4:05 @95
OLY WORKOUT
2-2-2 105
Isabel
4:05 @95
Bench Press 5×3 @ 185#
4 rounds of 1 hill sprint / max T2B: 15/12/12/10
Bench Press 5×3 @ 185#
4 rounds of 1 hill sprint / max T2B: 15/12/12/10
OG oly
Snatch 2s:
85-90-95(pr)
[all re-grip on the way down]
Isabel:
11:59 rx
[squat snatches, 30 for 32.]
OG oly
Snatch 2s:
85-90-95(pr)
[all re-grip on the way down]
Isabel:
11:59 rx
[squat snatches, 30 for 32.]
Oly
Snatch: 55-60-65
Isabel: 4:12 @55
Oly
Snatch: 55-60-65
Isabel: 4:12 @55
Rest day. I’ll hit both these nasty benchmarks manana.
Who am I kidding? I had to test out the new goods…
axle ground to overhead
90-120-140-160-190-210-230
Do you ever take a real rest day? ????
Rest day is for sports and the outdoors, so yes! But I’m overdue.
Rest day. I’ll hit both these nasty benchmarks manana.
Who am I kidding? I had to test out the new goods…
axle ground to overhead
90-120-140-160-190-210-230
Do you ever take a real rest day? ????
Rest day is for sports and the outdoors, so yes! But I’m overdue.
Oly Snatch: 65, 70 (very poor form), 65
Isabel: 4:37 @55
Cindy:
10+12
Pull-ups with two med. black bands
Knee push-ups
Oly Snatch: 65, 70 (very poor form), 65
Isabel: 4:37 @55
Cindy:
10+12
Pull-ups with two med. black bands
Knee push-ups
Oly:
Snatch doubles: 78-83-88
“Isabel” – 7:28 @ 73lbs – first time doing this as far as I can tell
everything about the snatch today felt off and slow – past 2 weeks womp
then friday’s 800’s
Oly:
Snatch doubles: 78-83-88
“Isabel” – 7:28 @ 73lbs – first time doing this as far as I can tell
everything about the snatch today felt off and slow – past 2 weeks womp
then friday’s 800’s
courtesy of Matt & Katie
21 GHD
21 OHS #73
21 GHD
21 Cleans #83
21 GHD
21 Front Squats #83
21 GHD
21 Back Squats #83
1 mile CFM run w Katie
good times 😀
Ditto to what Amanda posted
courtesy of Matt & Katie
21 GHD
21 OHS #73
21 GHD
21 Cleans #83
21 GHD
21 Front Squats #83
21 GHD
21 Back Squats #83
1 mile CFM run w Katie
good times 😀
Ditto to what Amanda posted
“Isabel” 65
“Isabel” 65
“Isabel”
2:44 Rx’d
“Run DT”
3 Rounds: 12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Jerks (115/85)
400m run
3 rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
400m run
3 Rounds:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6Jerks (155/105#)
400m run
(It’s only 3 total runs!)
20:46 Rx’d
“Isabel”
2:44 Rx’d
“Run DT”
3 Rounds: 12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Jerks (115/85)
400m run
3 rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
400m run
3 Rounds:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6Jerks (155/105#)
400m run
(It’s only 3 total runs!)
20:46 Rx’d
6am WOD FHIXTREME
buy in partner
100 cal assault bike for time 5:54
FHIX WOD: 17:52 RX
4 rounds for time
5 t2b
10 burpees
15 box jumps 20’/24in
20 dumbbell snatch 35lbs/45lbs
Run the stairs
OLY power snatch
2-2-2
65-75-85
“Run DT”
3 Rounds: 12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Jerks (115/85)
400m run
3 rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
400m run
3 Rounds:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6Jerks (155/105#)
400m run
26:36 Rx’d
I’m exhausted just reading that
Hahahah right !!
6am WOD FHIXTREME
buy in partner
100 cal assault bike for time 5:54
FHIX WOD: 17:52 RX
4 rounds for time
5 t2b
10 burpees
15 box jumps 20’/24in
20 dumbbell snatch 35lbs/45lbs
Run the stairs
OLY power snatch
2-2-2
65-75-85
“Run DT”
3 Rounds: 12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Jerks (115/85)
400m run
3 rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
400m run
3 Rounds:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6Jerks (155/105#)
400m run
26:36 Rx’d
I’m exhausted just reading that
Hahahah right !!
5 Rounds
Max strict press w/ 24kg dbs (5-4-3-3-3)
21-15-9
Push-press 35# dbs
Dead-high pulls 35# db
burpees
8:18
5 Rounds
Max strict press w/ 24kg dbs (5-4-3-3-3)
21-15-9
Push-press 35# dbs
Dead-high pulls 35# db
burpees
8:18
Oly Power Snatches Doubles
83 – 93 – 98 – 103 – 108 (f)
Isabel: 4:41 RX
Up from 2:58 @ 73# last July
Yoke Bar C&J’s
Up to 90ish… Super Hilarious. Highly recommend!
Oh! Thanks to Johanna for hanging out with me! Snatch days are the best days!
Oly Power Snatches Doubles
83 – 93 – 98 – 103 – 108 (f)
Isabel: 4:41 RX
Up from 2:58 @ 73# last July
Yoke Bar C&J’s
Up to 90ish… Super Hilarious. Highly recommend!
Oh! Thanks to Johanna for hanging out with me! Snatch days are the best days!
400m runs
40-30-20-10 ring rows and ghds
Forgot to look at start time on clock 🙁
Did it really happen then?
400m runs
40-30-20-10 ring rows and ghds
Forgot to look at start time on clock 🙁
Did it really happen then?
Yesterday’s WOD: 4 rounds 10# WB which I’m getting much better at, will ease my way back to 14# in a WOD without as many reps. 40:04
Pull-up progression
Back stretches
Apologies for the expletives and dirty looks, that was a tough one!
Yesterday’s WOD: 4 rounds 10# WB which I’m getting much better at, will ease my way back to 14# in a WOD without as many reps. 40:04
Pull-up progression
Back stretches
Apologies for the expletives and dirty looks, that was a tough one!
Run DT
73-83-93
39:33
My lower back started killing me in the 4th round of DT. I stupidly kept going but rested a good amount
That was hard
Run DT
73-83-93
39:33
My lower back started killing me in the 4th round of DT. I stupidly kept going but rested a good amount
That was hard
Run DT @ 73/83/93
37:12
Run DT @ 73/83/93
37:12
Showed up for some Oly OG time
Snatches: worked up to 103#
“Isabel” RX’d for the first time (sadly after watching Johanna and Kim kill it)
– 12:33
– took forever, bunch of fails, wanted to quit after 10…kept going. Thanks guys for the encouragement! Maybe I’ll do this again someday soon.
Showed up for some Oly OG time
Snatches: worked up to 103#
“Isabel” RX’d for the first time (sadly after watching Johanna and Kim kill it)
– 12:33
– took forever, bunch of fails, wanted to quit after 10…kept going. Thanks guys for the encouragement! Maybe I’ll do this again someday soon.
oly
2-2-2
135,145,155
Isabel:
5:11 Rx
oly
2-2-2
135,145,155
Isabel:
5:11 Rx
Oly:
120-130-140
Isabel: 6:[email protected]#
3×4 snatch grip dl: 165-165-175
Oly:
120-130-140
Isabel: 6:[email protected]#
3×4 snatch grip dl: 165-165-175
Snatch: 73(2)-83(2)-88(2)-93(2)-98(2)PR-103(1)
Isabel: 6:14 Rx
First time Rx and all squat snatches! Did this one with Kim and loved it! Looking forward to doing this with power snatches one day soon. Video clip of our workout on IG 🙂
I’m so excited that so many girls did this Rx for the first time today after it being an “unattainable” benchmark at our gym for the longest. Amazing improvements!!
Snatch: 73(2)-83(2)-88(2)-93(2)-98(2)PR-103(1)
Isabel: 6:14 Rx
First time Rx and all squat snatches! Did this one with Kim and loved it! Looking forward to doing this with power snatches one day soon. Video clip of our workout on IG 🙂
I’m so excited that so many girls did this Rx for the first time today after it being an “unattainable” benchmark at our gym for the longest. Amazing improvements!!
3/17 conditioning
1 + 130rx
3/17 conditioning
1 + 130rx
Oly
Snatch doubles
63-68-73
Isabel
3:18 @ 63#
Snatch Deads
93(4) 103(4) 113(4)
Oly
Snatch doubles
63-68-73
Isabel
3:18 @ 63#
Snatch Deads
93(4) 103(4) 113(4)
wed. 5K @ 27:03 outdoor
thu. 8+16 with negatives on pullups
wed. 5K @ 27:03 outdoor
thu. 8+16 with negatives on pullups
Thursday:
9+3 RX
Thursday:
9+3 RX
Cindy:
21+23 Rx+ (18.6lb vest)
You’re an animal
Cindy:
21+23 Rx+ (18.6lb vest)
You’re an animal
Cindy: 18+28 rx
Could’ve pushed the squats more; push-ups were limiting factor
Cindy: 18+28 rx
Could’ve pushed the squats more; push-ups were limiting factor
5 Rounds:
1 Min max deficit push-ups (27-19-17-16-16)
Max L-sit (31-23-18-17-16)
Rest 1 min
7 Min AMRAP: Air Squats
Starting at :00 5 burpees EMOM
187
5 Rounds:
1 Min max deficit push-ups (27-19-17-16-16)
Max L-sit (31-23-18-17-16)
Rest 1 min
7 Min AMRAP: Air Squats
Starting at :00 5 burpees EMOM
187
Cindy: 8+2
first time doing this without band
pull-ups slowed me down and push-ups slowed me down.
It was all slow.
Cindy: 8+2
first time doing this without band
pull-ups slowed me down and push-ups slowed me down.
It was all slow.
Wednesday Oly
95 – 100 – 105 – 110(1)
Isabel Rx 6:09
Felt slow and very low energy…..
Wednesday Oly
95 – 100 – 105 – 110(1)
Isabel Rx 6:09
Felt slow and very low energy…..
Cindy 11 arc
Cindy 11 arc
Snatch Doubles
155-165-175(1+fail)
Isabel
3:15 Rx
Was gunning for Eroc, and opened with sets of 9 and 4 in the first 45 seconds but I couldn’t maintain, and figuratively died. Great wod. 5 second PR.
Great job on that P.R.!!!
Snatch Doubles
155-165-175(1+fail)
Isabel
3:15 Rx
Was gunning for Eroc, and opened with sets of 9 and 4 in the first 45 seconds but I couldn’t maintain, and figuratively died. Great wod. 5 second PR.
Great job on that P.R.!!!
cindy 8 +15
negative pull ups–lost them at the end
push ups–nice medley of normal, knees, and lying on the floor crying
air squats–rx
cindy 8 +15
negative pull ups–lost them at the end
push ups–nice medley of normal, knees, and lying on the floor crying
air squats–rx
Cindy
9+12 rx
Push-ups for quality. The last looked as good as the first! These slowed me down fo sho
Cindy
9+12 rx
Push-ups for quality. The last looked as good as the first! These slowed me down fo sho
Overhead Squat: warm-up 55-55-65-75 3’s
OHS 5×5
85,90,85,85,85
“Annie on a Boat”
100 DU’s
50 Cal Row
50 Abmat sit-ups
80 DU’s
40 Cal Row
40 Abmat sit-ups
60 DU’s
30 Cal Row
30 Abmat sit-ups
40 DU’s
20 Cal Row
20 Abmat sit-ups
20 DU’s
10 Cal Row
10 Abmat Sit-ups
20:54 Rx
same same but different (weights and time)
Spring Break woop woop!
Your OHS ???????????????? And impressive!!! #viejastrong
Gotta get those shirts…
Overhead Squat: warm-up 55-55-65-75 3’s
OHS 5×5
85,90,85,85,85
“Annie on a Boat”
100 DU’s
50 Cal Row
50 Abmat sit-ups
80 DU’s
40 Cal Row
40 Abmat sit-ups
60 DU’s
30 Cal Row
30 Abmat sit-ups
40 DU’s
20 Cal Row
20 Abmat sit-ups
20 DU’s
10 Cal Row
10 Abmat Sit-ups
20:54 Rx
same same but different (weights and time)
Spring Break woop woop!
Your OHS ???????????????? And impressive!!! #viejastrong
Gotta get those shirts…
Front squats 5s
225, 245, 265, 285
“Annie’s on a Boat”
100 Double-unders
50 Calorie Row
50 Sit-ups
80Double-unders
40 Calorie Row
40 Sit-Ups
60 Double-unders
30 Calorie Row
30 Sit-ups
40 Double-unders
20 Calorie Row
20 Sit-ups
20 Double-unders
10 Calorie Row
10 Sit-ups
18:09 Rx’d
Front squats 5s
225, 245, 265, 285
“Annie’s on a Boat”
100 Double-unders
50 Calorie Row
50 Sit-ups
80Double-unders
40 Calorie Row
40 Sit-Ups
60 Double-unders
30 Calorie Row
30 Sit-ups
40 Double-unders
20 Calorie Row
20 Sit-ups
20 Double-unders
10 Calorie Row
10 Sit-ups
18:09 Rx’d
Deadlifts/Max L-Sit (sec)
275×3/30
305×3/25
335×3/20
355×3/20
375×1/15
Deadlifts/Max L-Sit (sec)
275×3/30
305×3/25
335×3/20
355×3/20
375×1/15
6×3 Front squats @50%
Ended up cleaning and pause squatting 135#
AMRAP 12 mins
20 double unders
100m run
8 KB deadlifts 2 pd
10 sit-ups
7 rounds + 20. Too cold to go back outside for run.
6×3 Front squats @50%
Ended up cleaning and pause squatting 135#
AMRAP 12 mins
20 double unders
100m run
8 KB deadlifts 2 pd
10 sit-ups
7 rounds + 20. Too cold to go back outside for run.
WOD w Katie
20-1 reps/calories
Back squats
Row for cals
Sit-ups
(210 reps/calories)
@#83
Wanted to do the now infamous JMIZ without but we thought it would take too long so we did this …. 55 minutes later …..
^JMIZ workout 🙂
What Amanda said. Thanks for pushing me through!
WOD w Katie
20-1 reps/calories
Back squats
Row for cals
Sit-ups
(210 reps/calories)
@#83
Wanted to do the now infamous JMIZ without but we thought it would take too long so we did this …. 55 minutes later …..
^JMIZ workout 🙂
What Amanda said. Thanks for pushing me through!
Cindy with ring rows and push-ups on a 24″ box. 11+14.
Cindy with ring rows and push-ups on a 24″ box. 11+14.
13+2 RX
13+2 RX
Mary: 9+7 rx’d (PR from 6+28 last time).
Huge PR!
Mary: 9+7 rx’d (PR from 6+28 last time).
Huge PR!
14+12rx (and strict pull ups to boot)
Pr since injury!
14+12rx (and strict pull ups to boot)
Pr since injury!
“Cindy”, Mickey style (with 20lb vest, first 12 rounds strict)
14 + 1
I’ve got some body weight strength work to do.
Cash-Out: 35 glute ham raises
“Cindy”, Mickey style (with 20lb vest, first 12 rounds strict)
14 + 1
I’ve got some body weight strength work to do.
Cash-Out: 35 glute ham raises
Cindy 13+10
Ring rows, knee pushups
Cindy 13+10
Ring rows, knee pushups
11+1 Rx
Such a buzz kill when you think you are ahead only to find out you were falling behind. Haha. Great job Roberts. I would have done much less without you.
Last time 10+4 Rx.
11+1 Rx
Such a buzz kill when you think you are ahead only to find out you were falling behind. Haha. Great job Roberts. I would have done much less without you.
Last time 10+4 Rx.
Cindy 11+2 rx
Compare to 9/2/16 – 7+1 rx
4+1 PR!
What a PR!
Thanks Matt!!
Cindy 11+2 rx
Compare to 9/2/16 – 7+1 rx
4+1 PR!
What a PR!
Thanks Matt!!
Cindy – 21+11rx (2+11 pr, went EMOM after first round for 13 rounds, then tried to push it.)
25 glute ham raise on GHD with green band (a few strict which I couldn’t do a year ago so that’s a big win)
Cindy – 21+11rx (2+11 pr, went EMOM after first round for 13 rounds, then tried to push it.)
25 glute ham raise on GHD with green band (a few strict which I couldn’t do a year ago so that’s a big win)
“Cindy,” with a 20lb vest:
9+7
cash-out: a haiku
no heavy deadlifts,
says matt. instead we raise hams,
and glutes, into knots.
Whilst doing these things
I met a horse named Charlie
He is not my friend
“Cindy,” with a 20lb vest:
9+7
cash-out: a haiku
no heavy deadlifts,
says matt. instead we raise hams,
and glutes, into knots.
Whilst doing these things
I met a horse named Charlie
He is not my friend
17+8 rx
25 banded ham extensions cashout. Woof
17+8 rx
25 banded ham extensions cashout. Woof
18 Rx (with a 4 mile run warm up)
18 Rx (with a 4 mile run warm up)
Cindy: 12+21 great job!
Pull ups: tiny red band.
Cindy: 12+21 great job!
Pull ups: tiny red band.
9 rx
25 banded ham extensions
9 rx
25 banded ham extensions
9 + 2 RX
9 + 2 RX