September 25, 2012

5pm class at Kryptonite

Strength: 5 rounds: 3 hang squat clean + 1 jerk
75, 85, 95, 105, 115

WOD: 3 RFT
- 14 burpee over box
- 21 KBS
- 28 shoulder touch

Weight/Specs: 20", 35lb, hand raise
Result: 14:35
Notes: Shoulder touches?!? Crazy hard. Awesome WOD. Killed me :)

September 24, 2012

8:15 class at KOA

Strength: 1rm 3 point clean + 1 jerk
63, 83, 103, 113
The 3 point clean was legit! Need a bit more practice on power position.

WOD: For time:
- 400m run
- 21 chest to bar pull ups
- 12 thrusters
- 400m
- 15 c2b
- 9 thrusters
- 400m
- 9 c2b
- 6 thrusters

Weight/specs: reg  pull ups, 65lb
Result: 12:07
Notes: Little slower than the KB version last week. Pull ups felt better, but still not strung together.

September 23, 2012

NASTY NORTHEAST THROWDOWN DAY 2!!!! at Brazen Athletics

WOD: Team- Bridget, Denis, Chris, Me
- Partner carry around building (guys 2 laps, girls 1)
- Sprint to end of parking lot and get unassembled bars and plates, run back to mat
- 100 GTO per pair male/female (95/65)
- 100 partner med ball sits up (20/14)
- 100 rotating wall ball (14)
- Bring assembled bars back to end of lot, unassemble, sprint home

Result: 22:01... 2nd PLACE!!!
Notes: Best set of snatches ever. Form coulda used a bit, but I rolled through em. We got no repped like crazy on wall balls but we still killed it. Lost to Motown by a few minutes- they had us on the gto's and wall balls. Loveeedddd this <3

September 21, 2012

6am

Strength: Push press
65x5, 85x5, 105x5

WOD: "Tabata not Cibatta"
- Jumping knee tuck
- Flutter kicks
- Mountain climbers
- Sprints *at rest, sit at bottom of air squat

Result: 12, 33, 20, (completed...)
Notes: I really fell off of knee tucks about midway through. Best way to get them in just jump em quick until  you need a second. Same with mountain climbers!

September 20, 2012

8:30am at my house

WOD: 5 rounds for time
- 10 bench dips
- 15 goblet squats
- 15 alternating lunges

Weight: 35lb
Result: 9:10ish
Notes: Eff the alt lunges, haha! Nice little sprint. Could have gone faster- lunges slowed me down.

September 18, 2012

4:30pm at CF Long Island

Strength: back squat 1RM
95x5, 135x3, 155x1, 165x1, 175x1 (PR)
I think I could have gone higher, but I was a bit strapped on time.

WOD: For time:
- 400m run
- 21 chest to bar pull ups
- 12 kettlebell thrusters
- 400m run
- 15 C2B
- 9 KBT
- 400m
- 9 C2B
- 6 KBT

Weight/Specs: Reg pull ups, 26lb KBs
Result: 10:51
Notes: Pull ups were good, but still not strung together.

September 16, 2012

9am Nomad!

WOD: Team effort WOD
- 2 miles*
- 300 air squats
- 200 sit ups
- 100 burpees
* 1 person always running; must do gymnastics moves in order

Result: 19 and change
Notes: Got some good speed under me! Overall felt great. I did a bit of all moves.

September 14, 2012

1pm at Drew University

WOD: 30 min AMRAP w/Partner
- 5 squat cleans
- 15 battle ropes
- 5 ring pull ups

Weight/Specs: 105lb, shorter ropes...
Result: 8 rounds
Notes: Me and Arnie! I need to focus on keeping my hips down (thanks Coach Mike!) and weight in my heels on squat cleans. Pull ups just need a lot of work :-P

September 12, 2012

6:45pm at the Springhill Suites Fitness Center

WOD: 15min AMRAP
- 5 DB deadlifts (on 30lb risers)
- 10 inclined push ups (on bench)
- 15 straight leg sit ups

Weight: 50lb bells
Result: 10 5/10/0
Notes: Good test of core on DL! Really have to concentrate on it to keep the bells steady.

September 11, 2012

First and Foremost, Moment of Silence. <3

8:15 class at KOA

Warm Up: EMOM 5 hang squat cleans @ 70%- 85lb

Strength: 20 min to find 1RM Front Squat
125x2, 135x3, 145x1, 155x1, 165x1 (PR)

Uglyish, but good!

Cash Out: 1 min ME burpees, 1 min plank

21. Mmnph. I can do better...

Overall, happy with my PR!

September 9, 2012

THROWDOWN!!

9:30am

Team: Denis, Bridget, Ian, me
Course: Male, 2 laps. Female, 2 laps. Male 1- yoke carry sand buckets ~250m, 3 teammates follow walking lunges. Male 2- yoke carry sand buckets ~250m, 3 teammates follow walking lunges. At far end, women yoke carry back the 500m and men follow doing walking lunges. Then plank tunnel/army crawl the 500m to the far end, and sprint back to start

Result: 58min
Notes: WOOPP! AWESOME! 12th of 29. We lost crazy rhythm on the plank thing, but overall it was fabulous. We totally have a top 10 shot :)

September 6, 2012

8:30pm at Crossfit Hoboken

WOD: 12 min AMRAP
- 4 burpees
- 8 front squat
- 12 GHD sit ups

Weight: 75lb
Result: 7 4/7/0
Notes: I so needed that. Abductors are rough today (day after), but overall feel good!

September 4, 2012

4:30pm at the MGM Grand

WOD: 5rft
- 5 DB snatch R
- 5 DB snatch L
- 10 K2E
- 20 Double unders

Weight: 35lb
Result: 13:10
Notes: Ballin'! Doubles held me up. Snatches felt good. Need to learn to string knees to elbows together.

September 3, 2012

11am at Crossfit Hoboken

WOD 1: 1000m row for time
4:01
Yeah baby!

WOD 2: Heavy short Fran
15-12-9
- Thrusters
- Pull ups

Weight: 75lb
Result: Good question. Between 6 and 8 minutes.
Notes: Not terrible! Haha. Broke up thrusters a little more than I'd like and I didn't string them together which wasted time and energy, but my legs are still sore.. Pull ups were decent, realllyyy need to work on the whole rhythm thing..

Happy Labor Day!

September 1, 2012

10am Open Gym at KOA

WOD 1: Modified PUMP games WOD:
- 30 Push press
- 40 PUMP sit ups (10lb plate- behind head to feet)
- 300yd shuddle run- 30 yards
- 40 PUMP sit ups
- 30 Push press

Weight: 65lb, 10lb
Result: 9:24
Notes: Supposed to be back squat, but I squatted yesterday so I wanted to lay off legs. Press combined with the sit ups were killer.

WOD 2: 5RFT
- 15 KBS
- 12 Box jump
- 6 HR push ups

Weight/Specs: 35lb, 20"
Result: 9:09
Notes: Figured out the whole "bring the bell straight down" thing- wayyyy better. Push ups actually felt good, did every round unbroken.

Also worked with Josh on snatch- bounce from hip. Sweet deal. I'll work on it more. Hopefully I don't bruise the shit outta my crotch bone :-P

August 31, 2012

4:30pm at 908

Strength: Front squat 5x3 (heavy)
145x3, 145x3, 145x2, 135x3, 145x1
Lower back is killing me. Really hard to keep upright.

WOD: Karen
- 150 wall balls for time

Weight: 14lb @ 10'
Result: 10:09
Notes: Broke it up more than I would have liked, but felt good! Nice to use a big ball again, but a little different getting used to. And I took a ball to the face. Hardcore :)

August 30, 2012

5:30 at FiveStar

Strength: Snatch balance 4x2
55x2, 65x2, 75x2, 85x2
ANDDD I did an 85lb snatch. Hoooyeahh.

Shoulder press 1RM
45x5, 65x3, 75x1, 85x1, 90xF