December 3, 2011

9:30am Class


Strength: Thruster week 3
60x5, 70x3. Didn't do AMRAP b/c started WOD


WOD: Pick a b!tch!
"Nancy"
3 Rounds for time
- 400m Run
- 15 OHS

Weight: 60#
Result: 17:33
Notes: Only dropped the bar once on last round! Did 10# more than in April, but took 2:30 longer. Felt good. Hands/wrists numb for a while, but typical of overhead squats. Ran probably a bit slow but still hurting.

PS- ate too big of a breakfast this morning. Don't do that again, haha!

December 1, 2011

N-Raged Crossfit

6pm Class

WOD: 3 rounds for time, 1 min at each station, each rep counts as 1 (row=calories)
- Row
- Box jump
- Pull ups
- Banded push ups
- Jumping squats
- Rest

Specs: 4 on row, 20" box, NO BAND PULL UPS!!!, new standard push ups. I started on box jump..
Result: 260
Notes: Awesome. Felt good to do pull ups w/o band. Push ups tough. Box jumps too b/c calves still tight. Jumping squats burned ohh so good :)