FridayΒ 140718
βDianeβ
21-15 & 9 reps for time of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups
Post time to responses.
Compare to April 9, 2014.
FridayΒ 140718
βDianeβ
21-15 & 9 reps for time of:
Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups
Post time to responses.
Compare to April 9, 2014.
Metcon:
Five 400m run every 3 minutes; then transition to five 500m row every 3 minutes
400 meter run
1st: 1:52
2nd: 1:52
3rd: 1:50
4th: 1:50
5th: 1:38
*
500 meter row
1st: 1:46
2nd: 1:52
3rd: 1:55
4th: 1:56
5th: 1:39
*
WOD (rx’d on deadlift w/ 225#; 1/4 depth on handstand push-ups)
Finished at 5:15 (pr) * deadlifts unbroken
400m run:
1:46
1:45
1:50
1:50
1:51
400m row:
1:46
1:47
1:46
1:48
1:46
WOD: 125# deadlift/hspu 7:18 pr
10 rows
1:46-1:55 (6/10 under 1:50)
Wod rx 6:26 (8 sec off pr)
Run- 1:29,1:27,1:24,1:25,1:24
Row-1:48,1;48.3,1:47.9,1:47.8,1:47.1
Diane- 9:44
5 rounds of 400 m run
1:38,1:39,1:38,1:39,1:38
5 rounds of 500m row
1:57,1:58,1:58,1:58,1:47
Wod modified: 225# DL but with inverted push-ups
7:30
5 Rounds, every 3 minutes:
400 Meter run for time
1:30
1:25
1:25
1:16
1:11
followed by,
5 Rounds, every 3 minutes:
500 Meter row for time
1:56.8
1:56.2
1:54.2
1:52.5
1:47.8
“Diane”
As Rx’d
Time: 4:58
That warm-up was cray-cray!! Get ready my after-nooners! π
“400m Hell”
Run: 1:31-1:28-1:30-1:33-1:29
Row:1:47-1:45.6-1:40.7-1:36.6-1:38
“Diane”
As Rx’d- 10:18(not a PR but after that warm-up it’s close enough)
Wod with 145# first time that heavy
13:14
Run 1:34-1:45.. Didn’t keep track
Row 1:42-1:50
400m sprints
1:18-1:18-1:17-1:19-1:22, almost kept them all sub 1:20.
500m rows
1:50.1-1:54.3-1:56.1-1:55.3-1:48.4, horrible after the runs.
“Diane” rx’d
– 9:47
First time to rx this WOD so I guess it’s a PR, but not proud of it.
Top 5 hardest hours I’ve done at CFJ, well done Breck.
Ava @ 10,000 ft CF Breck
5 rounds
800 m run
30 KB swings 35#
30 pull-ups
WOD as rx’d = 39:47
Running is so hard – still sucking air!
400m runs
1. 1:12
2. 1:11
3: 1:19
4. 1:27
5. 1:27
Row
1. 1:50
2. 1:56
3. 2:01
4. 2:02
5. 2:02
Runs killed me!
WOD:
8:08
400m runs
1:37
1:38
1:42
1:43
1:44
400m rows
1:50
1:54
1:55
1:59
2:03
WOD rx’d
7:11(PR)
That was a brutal “warm up”
Congrats to AT and B on the new addition!
6:49 rxd
400 m runs
1:46
1:42
1:47
1:47
1:40
400 m row
1:37
1:42
1:44
1:44
1:43
WOD with 115# and 3 ab mats
6:07 — stayed lighter and did the DL unbroken
Congratulations, AT and B! πΌπΌπΌ
Congrats AT and B on ur new bundle of joy! Can’t wait to meet her!
400m run
1:27, 1:24, 1:20, 1:16, 1:21
400m row
1:42, 1:42, 1:44, 1:43, 1:46
wod 8:10
@ 105
hands torn so I scaled, did 10 reps at rx #155 post wod to make sure I could do it π
3000 m row
300 DU
3 mile run
36:58
5 rows at 500m 1:55, 1:57, 1:57, 1:57, 1:53
5 runs at 400m 2:15, 2:12, 2:10, 2:08, 2:00
Diane prescribed in 5:34 pr
400m runs
1:26
1:25
1:27
1:28
1:25
500m rows
1:53
1:53
1:48
1:49
1:43
Diane as rx’d
12:53
Hit a wall on HSPU like usual – it took me over 2 minutes to do the last 3.
Did half of the 3000/300/3 games WOD for “warm up”
1500m row / 150 dubs / 1.5 mile run
20:36
WOD. RX’d.
“Diane”
4:51 (Pr)
Pure evil
Row
1:54,1:59,2:01,2:04,2:05
Run
1:55,1:46,1:42,1:42,1:33
Diane
185# & 1 abmat
12:25
Thank you TS, Jessica, and Michelle!!!
We were very excited to welcome Miss Camille Alivia at 9:30 am! We are all doing great and look forward to introducing her to the CFJ family!
runs: 1:29-1:35-1:30-1:32-1:28
rows: 2:23-2:19-2:17-2:12-2:05
wod
10:53
3000M row
300 double unders
3 Mile run
42:00
Congratulations B and Anthony! I heard the news from Berlyn today!!! I love her name!!! I can’t wait to see her! I bet Jaxson is excited too!!
Boot camp w/Michelle, Lisa and me:
Warm up:
10 burpees
20 jumping squats
30 push ups
40 sit ups
50 Jumping jacks
21-15-19
Knee raises
Wall balls
Kettlebell swings
Set up 5 boxes outside approx. 30 to 40 ft apart:
2 rds run to boxes and step over ea box and run back to start
Lateral shuffle to boxes and do 5 dips on ea box – run back to start
2 rds run to boxes and do five box steps on ea box and run back to start
Run to boxes and do 3 push ups on ea box, step over boxes–run back to start
Run to boxes and step up and raise right leg, step down and repeat 5 times – on
next box raise the left leg 5 times..etc. run back to start
DB Matrix WOD:
10 Ea;
Bent over rotate and press
Squat and press in Y
Burpee T Row ea side – jump up
Thrusters
Front/Lateral raise at same time -5 ea arm
Finished w/10 sit ups w/med ball throw
This was a tough one! Great job Lisa and Michelle…see you all on Monday!
Strength – Deadlift 10-5-3-2-1-1-1
135-185-225-245-275-315-325(f)
WOD as Rx. With some questionable bro reps on the HSPU
15:52
Got rid of the ABmats finally.