Wednesday 130206
“Helen”
3 Rounds for time:
Run 400 meters
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups
Post time to responses.
Compare to October 15, 2012.
Wednesday 130206
“Helen”
3 Rounds for time:
Run 400 meters
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups
Post time to responses.
Compare to October 15, 2012.
Snatch:
Up to 145
“Helen”:
9:20 (PR by 10 seconds)
Snatch ladder: Up to 115 lbs. (PR… Sad, but true)
WOD: RX’d 9:50 (Previous time 10:20)
Don’t forget to send me your BBQ order! I will be delivering to the gym on Monday 2/11/2013.
Beef Brisket (new recipe!!!): $11/lb
Pulled Pork: $9/lb
Pork Ribs: $10/pack
Chicken Legs: $7/pack (6 legs per pack)
Smoked Bologna: $6/pack
Sauce (Hot or Mild): $7/large
Please text/call me with your order at 918-527-4286.
Thanks everyone.
Eric (a.k.a Big E)
BigEsPitBBQ@yahoo.com
Power Snatch – 135, worked technique.
Helen – 9:02 unbroken
Snatch up to 115
Helen as rxd for women= 9:13(pr by 19 sec)
snatch ladder up to 160.. failed at 165
helen rx’d 8:59
Snatch up to 125lbs.
Helen: 9:06 (pr)
Helen 9:13
Squat snatch up to 65 then practiced form at that weight through 15 lifts.
“Helen”
15:58
Subbed 500m Rows for running
Helen rx’d 11:47
Squat Snatch
55-65-75-80-85-90f-90f-85-85-75
“Helen” as Rxd
10:18 (27 seconds off pr)
Squat Snatch
55-65-75-85(f)-85-90-95-100
“Helen” As Rx’d
14:09
Runs are becoming quite a challenge!
Back squats 10 x 3 at 120
Wod: tried to run then rowed
15:15
Squat snatch up to 90# (after 2 fails)
Good practice.
WOD rx’d
12:54 (pr by 1:08)
Great job, Laura!
Squat snatch
55-65-75-85-85-90-95-100-105(fx2)
WOD rx’d
10:24? (18 seconds off pr)
Squat Snatch
65-85-95-105-115-125-135-140-145-150 (fx2)
“Helen” as Rxd
–umm, lets just say completed… technical difficulties.
10 x 3 Banded Deadlifts @ 150 lbs
30 “pole” handstand push ups
30 reverse hypers with ankle weights
Did yesterday’s WOD:
Round 1 = 1:44.4 Damper = 8
Round 2 = 1:42.4 Damper = 7
Round 3 = 1:47.2 Damper = 6
Round 4 = 1:51.6 Damper = 5
Round 5 = 1:46.6 Damper = 7
squat snatch 165, 175 (almost)
“helen” 14:03 2 sec off PR
the morning times are phenomenal,good athletes at CFJ!
Ran 3.5 miles on creek trail
WOD rx’d – 11:04(pr)
Did 8 single snatches up to 100
WOD as Rx’d = 10:34
Up to 135 (f)
9:24. Rx’d. (6 sec off pr)
Squat Snatch: up to 145
WOD: 13:19 PR
“Helen” rx’d
11:52 (PR by 45 sec) was fighting sickness but still pr’d so I will take it.
Snatch 155# (pr)
Wod as rx’d
9:38
Squat snatch
135,145,155,165(f),165,175,185(f),180(PR)
Wod rx’d
=10:24
Thanks for letting me lift with you B! 🙂
8 snatches up to 100#, felt surprisingly good.
3 rft
400 m run
21 DB PP 20#
6 PLU
18:37
(Normal Helen time for me is about 15 min anyway)
Snatch ladder
135-145-155-165-175-185-195(failed)-195-205-210-215(failed)
“Helen”
As Rx’d
Time: 8:14
Squat snatch up to 150, 155 failed with the bar lockout in the squat…dropped it while standing up.
Helen
11:51 (PR)
SS 1×95-115-135-155-175-185-195-195f-195-200pr
wod
9:39
Squat snatch up to 145
WOD rx’d: 9:03
Squat Snatch: 135-155-175-185-195-205-215-225(f)-225(f)-225
Helen as Rx’d = 8:04 (everything unbroken)
Rest 15 min, Then 5-4-3-2-1 of Hang Power Snatch and Toes-to Bar
Time = 1:11
Rest 12 min, Then 5 rounds of 500 m Row (4-5 min rest in between)
Row 1 = 132.8 (Damper set at 10)
Row 2 = 133.1 (Damper set at 6)
Row 3 = 133.9 (Damper set at 9)
Row 4 = 134.3 (Damper set at 10)
Row 5 = 136.0 (Damper set at 5 then switched to 10 half way)
5am Snatch ladder
65-75-85-95-105-115-125-135(fx2)-135-140(fx2)
Great job, Christina!!! Solid snatch! 🙂
10 sets of Banded deadlifts at 135. I really screwed this workout up..and that’s why I don’t attempt things on my own!
430pm Helen
Rx’d 9:47 (PR by 1:10)
Helen
w/35# KB (finally moved up from the 30#)..
started late and didn’t look at clock but was slow due to the pull ups.
(probably close to 20 minutes!)
Snatch 185
Helen
8:44
Jenks Mile on a treadmill 10:5? (Felt like I was gonna die)
Helen modified to comply with the ole back issues
3rds of
400m run
21 medball situps throws against the wall
10 pullups
1 rope climb to 12ft
untimed
Then 2 rds
20 walking lunges with 45# plate
50 situps
1 rope climb to 12ft
Also untimed
Snatch @ 105
WOD 11:34rx
SL: up to 115# 135 (f) back down to 95 to work on terrible form.
WOD: 9:22
Squat Snatch
65-75-85-95-105-115-125-125-125 (f)
“Helen” as Rx’d
8:18 (PR)
Squat Snatch: 205×3-225(fx3)
Helen as Rx’d = 8:54
Rest 15 min, Then 5-4-3-2-1 of Hang Power Snatch and Toes-to Bar
Time = 1:20