5:45pm at Novus
WOD: "The Seven"
- 7 HSPU
- 7 Thrusters
- 7 K2E
- 7 DL
- 7 Burpees
- 7 KBS
- 7 Pull ups
Weight/Specs: 2 abmat, 65lb, 135lb, 35lb
Result: 32:21
Notes: Thrusters were rough. And my pull ups are MAD slow. K2E I finally got into rhythm and HSPU on the double kip (yayy!)
Thursday, January 17, 2013
January 14, 2013
4pm at Krypto!!!
Strength: Bench press 3RM
45x10, 65x5, 85x3, 95x2, 95x3
WOD: 3RFT
- 2 clusters*
- 6 muscle ups (3:1 3 pull ups, 3 dips)
- 10 KB snatches
Weight/Specs: 80lb, 35lb
Result: 16:36ish
Notes: cluster= 1 burpee power clean, 1 burpee squat clean, 1 burpee squat thruster. KB snatches were the worst!
Strength: Bench press 3RM
45x10, 65x5, 85x3, 95x2, 95x3
WOD: 3RFT
- 2 clusters*
- 6 muscle ups (3:1 3 pull ups, 3 dips)
- 10 KB snatches
Weight/Specs: 80lb, 35lb
Result: 16:36ish
Notes: cluster= 1 burpee power clean, 1 burpee squat clean, 1 burpee squat thruster. KB snatches were the worst!
Sunday, January 13, 2013
January 12, 2013
11am at GG judging accreditation (@ CrossFit Freehold)
WOD 1: 5min AMRAP
- 1-15 Push press
- 1-15 KBS
Weight: 65lb, 35lb
Result: 9 1/0
Notes: Rounds 8 and 9- hard to get elbows locked on push press
WOD 2: Tabata squats + active squat hold (2 min cap)
Result: 17 (all!!!), 34 sec
Notes: I capped at 17, and held through strong. I probably could have held the active squat a bit longer.. next time...
WOD 1: 5min AMRAP
- 1-15 Push press
- 1-15 KBS
Weight: 65lb, 35lb
Result: 9 1/0
Notes: Rounds 8 and 9- hard to get elbows locked on push press
WOD 2: Tabata squats + active squat hold (2 min cap)
Result: 17 (all!!!), 34 sec
Notes: I capped at 17, and held through strong. I probably could have held the active squat a bit longer.. next time...
Friday, January 11, 2013
January 9, 2013
7pm at Hotel Indigo Fitness Center
WOD: 5RFT
- 5 push up with DB row
- 10 DB front squat
- 5 DB push press
--immediately 50 sit ups with DB
Weight: 25lb
Result: 12:97
Notes: My shoulders looked AMAZING. Anywho, I meant to add 10 sit ups after the push press to give shoulders a hot second break, so I added them at the end. It would have been helpful. Because that whole workout burned shoulders. Ps, they are broken up man makers. I just can't jump yet.
WOD: 5RFT
- 5 push up with DB row
- 10 DB front squat
- 5 DB push press
--immediately 50 sit ups with DB
Weight: 25lb
Result: 12:97
Notes: My shoulders looked AMAZING. Anywho, I meant to add 10 sit ups after the push press to give shoulders a hot second break, so I added them at the end. It would have been helpful. Because that whole workout burned shoulders. Ps, they are broken up man makers. I just can't jump yet.
Sunday, January 6, 2013
January 6, 2013
Jon North Seminar
Snatch:
From knees- 90lb
http://www.youtube.com/watch?v=mz8fu4zh_W4
C&J:
135lb
http://www.youtube.com/watch?v=IzlMwoZiP94
Clean:
140lb
Key points-
superman pull, BOB (?)
1 bend knee- 2 below knee- 3 bottom; pull back- 4 superman- 5 hit- 6 arc angel- 7 catch LOW!
jerk: move front leg first; 3 foot split
Snatch:
From knees- 90lb
http://www.youtube.com/watch?v=mz8fu4zh_W4
C&J:
135lb
http://www.youtube.com/watch?v=IzlMwoZiP94
Clean:
140lb
Key points-
superman pull, BOB (?)
1 bend knee- 2 below knee- 3 bottom; pull back- 4 superman- 5 hit- 6 arc angel- 7 catch LOW!
jerk: move front leg first; 3 foot split
Wednesday, January 2, 2013
January 1, 2013
4pm Class at NRaged
WOD: "Victoria"
5rft
- 10 thrusters
- 14 box jumps
- 12 SDHP
- 12 burpees
- 27 KBS
Weight/Specs: 65lb, 25", 35lb
Result: 30:17
Notes: Thrusters took some time... SDHP kept breaking into sets. Burpees were decent. KBS slowed me down.
ANDDDD demo-ing box jumps after the WOD, came down on the edge of the box, 15 stitches! Womp womp.
WOD: "Victoria"
5rft
- 10 thrusters
- 14 box jumps
- 12 SDHP
- 12 burpees
- 27 KBS
Weight/Specs: 65lb, 25", 35lb
Result: 30:17
Notes: Thrusters took some time... SDHP kept breaking into sets. Burpees were decent. KBS slowed me down.
ANDDDD demo-ing box jumps after the WOD, came down on the edge of the box, 15 stitches! Womp womp.
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