Wednesday 140416
For time:
500 Meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Compare to February 24, 2012.
or
For time:
500 Meter row
40 Front squats (Men 95#, Women 65#)
30 Toes to bar
20 Handstand push-ups
10 Bar muscle ups
Post WOD of choice and time to responses.
Strength: 5 sets of 1; ascending weight
Overhead Squat
95/135/165/165/185 (pr)
Front Squat
225/245/265/285/315 (pr)
Back Squat
315/325/345/355/365
*
WOD:
500 Meter row (1:33 -pr)
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
*
Finished @ 5:34
Baseline Rx 6:47
OHS: 55/60/65/70/75
FS: 80/85/90/95/105
BS: 135/145/155/165/175
Advanced wod as rx’d – attempted two bar mu’s with 20 seconds left
Overhead Squats x 1
95 – 115 – 135 – 165 (10# pr) – 185 (30# pr, or I guess 20# pr from 2 minutes earlier)
Front Squats x 1
195 – 225 – 245 – 265 – 275 (10# pr)
Back Squats x 1 (only 3 sets)
285 (10# pr) – 290 (pr) – 295 (pr)
WOD 2 as rx’d
Made it through 10 HSPU in 10 minute time cap
Front squats and TTB were slow for me today
Strength: EMOM 10 – 3 hang squat snatch @ 75#
Advanced WOD w/ ring muscle ups
Time: 10:28
Row: 1:47 – Everything felt heavy and slow today. Still feeling the effects of yesterday’s WOD I guess
damn Dave three prs in one day. good job.
37/5’7″/175
9:30am
Overhead Squat-185/225/245/265/275
Front Squat-285/295/305/315/320
Back Squat-325/345/365/375/385
Advanced WOD
As Rx’d
Time: 9:14
4:00pm
12 laps (3 miles) for time on CFJ course.
Time: 20:52 (1st mile @ 6:42, 2nd mile @ 13:50)
2 PRs OHS@115 & FS@ 215
BS @ 245- Got all confused on my weights
WOD
With jumping PUs in 7:18
Baseline x3 w 3 minutes between rounds
4:24
5:16
5:22
Ohs 95-115-135-165-185
FS 185-200-225-245-250f
BS 245-245-255-255-260
Wod 2
Got 5 ring MU at 10 min time cap
Row was 1:41
Overhead Squat
115-135-155-175(f)-165(f)
Front squat
195-215-235 quit
Back squat.
225-235-245-255-265(tied PR)
Introduction WOD as RX.
Row I think was done at 1:45
4:52
OHS: 75, 95, 115, 135, 155
FS: 185, 225, 255, 285, 295(f)
BS:225, 255, 275, 295, 315(f)
Advanced WOD through 15HSPU
No grip whatsoever
OHS: up to 130# (pr)
FS: up to 205# (pr)
BS: up to 210#
Baseline: 5:30 (not a pr)
OHS: 85-95-105-115-130(pr)
FS: 135-145-150-155-160(pr)
BS: 165-170-175-180(pr)
Advanced Wod rx’d:
Got 12 HSPU into 10 time cap.
Started with front squats as those are somehow still weaker squat
Front squats
Up to 150..failed 155
OHS
Up to 165(PR)
Back squats
Up to 175
Advanced WOD rx’d
10:36
Had completed 7 bar muscle ups at 10 min
Nice job mike!
Intro WOD = 4:33
OHS up to 185#
FS up to 225#
BS up to 275#
OHS-55-65-75-85-95(f)
FS 105-135-145-155-160(pr)
BS 160-165-170(pr)-175(pr) 180(f)
3×10 BS @65
5×20 RDL@65
OHS – 75/95/115/135/155
FS – 135/155/175/205/225
BS – 155/205/225/245/275
Baseline: 4:30
Drop Snatch (snatch balance w/ no dip drive)
1@95-100-105-110-115
Snatch Balance
1@135-145-155-165-175
Overhead Squat
1@185-195-205-215(f)
Baseline – 4:04 (:05 off PR)
Mike, Paul and I did same weights on strength I believe
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups
4:10
Changed up Spartan Challenge Event 3 a bit and re-tested.
10:53…so much worse.
OHS up to 95#
FS up to 145#
BS up to 195#
Intro/Baseline WOD w/ 30 kb swings @ 35# instead of situps = 6:52…..every movement was terribly slow!!!!
OHS up to 235, f 260
FS up to 295, f 310
BS up to 335 (pr), f 345
wod 2
10:46
Overhead squat up to 125# (PR)
Front squat up to 165#
Back squat up to 195# (PR)
WOD 2: didn’t finish in 10 min
OHS up to 95#
FS up to 225#
BS up to 300#(f)
WOD. advanced but subbed sit-ups for T2B
Made it thru 6 ring muscle ups at 10 min mark.
OHS to 145#
FS to 195#
BS to 245#
WOD 1
4:33
“Rolling Stone”
=21rds +3 pc
Happy bday stone.
OHS- 155#
FS- 225#
BS- 275#
Wod as rx’d advanced
Round forgot and did
Regular sit ups instead of
TTB
9:18
OHS
115-155-175-195-205 (10# PR)
FS
245-265-285-295-305 (30# PR)
BS
295-305-315-335-355(f)
Baseline: 4:24 (3+ min PR)
Last time I did it was my intro class last June. Worst 8 minutes of my life (although Fran has changed that) and put me on my ass for 2 days. Times have changed!
OHS 175#
FS 300# (PR)
BS 315# sandbagged
Intro Wod = 4:45
Mitchell/Jordan
There is to be no cursing
on this website lol
Rebels.
sorry sean.
OHS @ 185(pr)
FS failed @ 205
BS failed @ 245
advanced WOD rx’d= through everything except bar MU in ten minutes
OHS
105
135
155
165
175
195
205(PR)
210(failed jerk)
WOD
7:36 rx in 02/2012???
11:00 rx’d today! I don’t normally do PLU without a band anymore, and my row was a 1:49 so I don’t think I planned it well. Or maybe I should get into the gym more… Hm.
OHS #155
FS #235
BS #270 pr
Baseline
5:17
OHS – 65/75/85/95/105
FS- 105/115/125/135/145(F)
BS- 115/125/135/145/165(f)
Baseline: 6:39 I’m pretty sure in 101 I did this in 11 something. Ha so I would call that PR!
Oops I meant 165 (Pr)
Baseline 6:34 might be a pr (I don’t have my old records)
OHS – 165 10 lb pr
FS -245 10lb PR
Boot camp w/Karin, Missy, Lisa, Stephanie, Joan and Patti:
We did the boot camp the Kristi did my herself on Apirl 2…(Krisit..where were you..I know you did not want to do this one again!)
Warm Up:
400M Run (all ran in a line, the last run, runs fast to the front, then the next one in back runs to the front…and do this all the way down and back)
30 Walking lunges
30 air squats
30 leg swings
30 Flutter kicks
30 kettlebell swings
30 sit ups
Run from back of gym to end of concrete driveway and back 2 times
How long it takes do that number of reps:
• Box steps
• Kettle Bell Swings
• 1/2 reps Goblet squat w/KB, other 1/2 burpees
Then run the 2 laps again. If time is faster, for how long in takes, do 1/2 the reps
of Box steps, KB swings, Goblet squats and burpees
All did faster..so everyone only had to do half the reps!
2 minutes of squats
2 sets (20 on 10 secs rest)
Squat thrust – jump up w/hands overhead
Toe touch – legs straight as possible – reach up and touch toes
Push ups
Step cross tap w/abmat
Back Bow (lay on stomach- raise arms and legs and same time (don’t touch ground
until finished)
6 Min AMRAP:
10 Pushups
Step up and down on 4 boxes (set up in a row, 2 17″, 2 20″
20 lateral jumps over abmat
3 rds:
10 Knee raises
10 box dips
10 box steps
Finished w/slow 400M walk/jog
Great job all. especially to Patti who was only 2 seconds behind the young ones on the sprints..and she has only been coming a few weeks.
REMEMBER, BOOT CAMP THIS FRIDAY APRIL 18, 5:30 PM. BRING A FRIEND OR ANY OF YOU CROSSFITERS CAN TRY IT!
Linda-how long does it take you to type all that in? 🙂
DId the two 400M jogs with the bootcampers
Was sick Sunday and Monday so this was my first work out this week…went very light.
Did 5 reps ea set of squats:
5 x5 OH Squat w/35#
5 x 5 Front squat w/45#
5 x 5 Back squat w/35#
WOD:
500 Meter row
40 Squats
30 Sit-ups (anchored using hands)
20 Push-ups
10 Pull-ups (jumping)
8:14
Laura, not long! I type fast…as this was one we did earlier this week with just Kristi..I just copied and pasted!!! I post everything trying to get more people to try it…It’s a lot of fun!!!
OHS up to 115
FS up to 185
BS up to 215
WOD:
500m Row
40 Front Squats w/ 65lbs
30 GHD
10 HSPU
in the 10 min time cap.
OHS up to 90# (PR)
FS up to 85#
BS up to 85#
First WOD – 7:53
Today was fun!
OHS : 135
Fs: 225
BS: 245
Baseline wod: 5:39
OHS up to 90# PR
FS up to 160# Failed
BS up to 170 PR
Baseline WOD: 6:40