5pm Class at Krypto
WOD: 3 part WOD
5 min AMRAP
- 5 HSPU
- 1 rope climb
1 min rest
5 min AMRAP
- 8 supine ring row
- 8 hand release push ups
1min rest
5 min AMRAP
- 30m farmers carry 35lb each
- 8 goblet squats 35lb
Results- 3, 4+5/0, 7 (total 150)
Notes- bring knees WAY down on HSPU! Supine ring row SUCKED, haha! Really used by hips. Did all farmers carry without stopping/putting bells down.
LOVE THIS GYM!
Wednesday, May 22, 2013
Tuesday, May 21, 2013
May 21, 2013
4pm Class at NRaged
Skill: doubles
Hang squat clean- 10 in 1:42 unbroken after the WOD... training for ACT Games!
WOD: 3 RFT
- 200m farmer carry w/ 35lb KB in each hand
- 10 T2b
- 20 WB 15lb at 10'
Results- 11:55
Notes- deceivingly hard :) I liked it! Hard to keep the WB strung together by last round. Did all farmers carry without placing the bells on the ground. Cheeyyaaa.
7:30 Hot yoga!
My right shoulder hurts :(
Skill: doubles
Hang squat clean- 10 in 1:42 unbroken after the WOD... training for ACT Games!
WOD: 3 RFT
- 200m farmer carry w/ 35lb KB in each hand
- 10 T2b
- 20 WB 15lb at 10'
Results- 11:55
Notes- deceivingly hard :) I liked it! Hard to keep the WB strung together by last round. Did all farmers carry without placing the bells on the ground. Cheeyyaaa.
7:30 Hot yoga!
My right shoulder hurts :(
Monday, May 20, 2013
May 20, 2013
4pm class
Strength: Back squat
95x10, 145x5, 155x3, 165x4
My old max was 175... I should retest.
WOD: 15 min AMRAP
- 4 HSPU
- 10 OHWL 25lb
- 12 GTO 25lb
- 10 OHWL 25lb
Result- 7 4/10/7
Notes- total shoulder burner. Was killer because you really didn't have to break anything up.
May 17, 2013
5pm class
Strength: Snatch.
So, my plan was to go 5x3. But I went for 1 rm because it just felt good :)
Did 95, then 105 (5lb pr). Failed on the first 105, but it went up easy the second time and felt really good, so I said EFF it and went for the 115. Slammed it first attempt :)
Did a bunch of OHS, too. 85x3, 95x3. 115x3
- my knees are tracking over my toes...
Strength: Snatch.
So, my plan was to go 5x3. But I went for 1 rm because it just felt good :)
Did 95, then 105 (5lb pr). Failed on the first 105, but it went up easy the second time and felt really good, so I said EFF it and went for the 115. Slammed it first attempt :)
Did a bunch of OHS, too. 85x3, 95x3. 115x3
- my knees are tracking over my toes...
Tuesday, May 14, 2013
May 14, 2013
Hot Yoga :)
Did the 7:30 hot yoga (more like warm yoga) at the place up the street. My legs were soooore! Felt great though!
Did the 7:30 hot yoga (more like warm yoga) at the place up the street. My legs were soooore! Felt great though!
Thursday, May 9, 2013
May 8, 2013
WOD: Partner WOD
5 rounds for time
- 400m run
- 10 thrusters (I did front squats) 95lb
*partner 1 works while partner 2 rests
result- 22:00
notes- me and Benito! shoulders were burnt out so I didn't row or do thrusters. legs felt good!
5 rounds for time
- 400m run
- 10 thrusters (I did front squats) 95lb
*partner 1 works while partner 2 rests
result- 22:00
notes- me and Benito! shoulders were burnt out so I didn't row or do thrusters. legs felt good!
Tuesday, May 7, 2013
March 7, 2013
5pm at Krypto!!!
Warm up: 6 min AMRAP
- 30 jump jacks
- 30 sit ups
Strength: EMOM 10 min
- 4 SDHP at 83lb
WOD: 5 sets
- 20 KBS
- 60 double unders
- up to 3 min rest
result- 20 min
notes- I rested roughly 1:45 between sets. most of my 1st go at doubles were good, up to 35ish for best set. kept pulling my arms up. shoulders are TOTALLY burnt. yayyyy krypto family :)
Warm up: 6 min AMRAP
- 30 jump jacks
- 30 sit ups
Strength: EMOM 10 min
- 4 SDHP at 83lb
WOD: 5 sets
- 20 KBS
- 60 double unders
- up to 3 min rest
result- 20 min
notes- I rested roughly 1:45 between sets. most of my 1st go at doubles were good, up to 35ish for best set. kept pulling my arms up. shoulders are TOTALLY burnt. yayyyy krypto family :)
March 5, 2013
11am open gym @ NRaged
WOD: 6 rounds for time
- 3 HSPU
- 6 DB snatch 30lb
- 9 K2E
Cash out- 50 double unders
result- 9:30
notes- my shoulders hurt. make sure to look straight, not down, on hspu.
WOD: 6 rounds for time
- 3 HSPU
- 6 DB snatch 30lb
- 9 K2E
Cash out- 50 double unders
result- 9:30
notes- my shoulders hurt. make sure to look straight, not down, on hspu.
Sunday, May 5, 2013
March 4, 2013
WOD: Murph
result- 42:57
notes- left for second run around 35:02. At 20 min just about at 10 rounds Cindy. Push ups killed me, took wayyy lot of time.
result- 42:57
notes- left for second run around 35:02. At 20 min just about at 10 rounds Cindy. Push ups killed me, took wayyy lot of time.
March 2, 2013
WOD: Fran.
result- 6:18
notes- damn son. wayyyy better. kipping pull ups is where it is at. thrusters coulda used some TLC...
Row 1k: 4:10
result- 6:18
notes- damn son. wayyyy better. kipping pull ups is where it is at. thrusters coulda used some TLC...
Row 1k: 4:10
April 30, 2013
WOD: 1-->9-->1 for time
- upright row 65lb (my sub for the pull ups)
- sdhp 65lb
result- 13:00
Row 1k: 4:11
- upright row 65lb (my sub for the pull ups)
- sdhp 65lb
result- 13:00
Row 1k: 4:11
April 26, 2013
HOME BASEMENT WOD!
WOD: for time
- 200m (400m) begin, between, and end
21-15-9
- plate sit ups 25lb
- deadlift BW (145lb)
- back extension
result- 18:12
WOD: for time
- 200m (400m) begin, between, and end
21-15-9
- plate sit ups 25lb
- deadlift BW (145lb)
- back extension
result- 18:12
April 25, 2013
Strength: hang + reg clean
95x7
WOD: 2 part WOD
5 min AMRAP
- 6 pistols
- 12 KBS 35lb
7 min AMRAP
- 6 DB thrusters
- 12 t2b
result- round 1 8+7; round 2 5+7
Row 1k: 4:13
95x7
WOD: 2 part WOD
5 min AMRAP
- 6 pistols
- 12 KBS 35lb
7 min AMRAP
- 6 DB thrusters
- 12 t2b
result- round 1 8+7; round 2 5+7
Row 1k: 4:13
April 24, 2013
@ hotel
WOD: 3rft
- 60 squats
- 30 sit ups
- 60 bicycle crunch (each side =1)
result- 10:45
WOD: 3rft
- 60 squats
- 30 sit ups
- 60 bicycle crunch (each side =1)
result- 10:45
April 23, 2013
Strength: hang snatch 5x3 reps
65, 75, 80x3
WOD: for time (7 min cap)
- 20 weighted step ups 35lb (one hand, alt hold)
- 30 du
- 16 wsu
- 30 du
- 12 wsu
- 30 du
- 8 wsu
- 30 du
result- 26 du (finished thru 12 round in 5:35)
notes- du not greatest that day...
65, 75, 80x3
WOD: for time (7 min cap)
- 20 weighted step ups 35lb (one hand, alt hold)
- 30 du
- 16 wsu
- 30 du
- 12 wsu
- 30 du
- 8 wsu
- 30 du
result- 26 du (finished thru 12 round in 5:35)
notes- du not greatest that day...
April 22, 2013
WOD: 15 min AMRAP
- 5 push press 75lb
- 15 med ball clean 15lb
- 200m row
result- 6 5/14
- 5 push press 75lb
- 15 med ball clean 15lb
- 200m row
result- 6 5/14
April 21, 2013
WOD: 5 rft
- 50m sprint
- 50m backpedal
- 5 clean 75lb
- 5 push press 75lb
result- 6:50
- 50m sprint
- 50m backpedal
- 5 clean 75lb
- 5 push press 75lb
result- 6:50
April 19, 2013
Strength: back squat
95x12, 110x10
WOD: 15 min AMRAP
- 6 burpee + 6" jump
- 50 russian twist 10lb
- 12 dl 95lb
result- 8
95x12, 110x10
WOD: 15 min AMRAP
- 6 burpee + 6" jump
- 50 russian twist 10lb
- 12 dl 95lb
result- 8
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