September 3, 2014

Strength: hang power clean
EMOM- 5 minutes
3 reps @ 155
1min rest
EMOM- 5 min
2 reps @ 185
1 min rest
EMOM- 5 min
1 rep @ 225
*
“Helen” as rx’d
12:45 (pr)

So many fast 5 am times! Great job!!!

3 HPC @85#
2 HPC @ 95#
1 HPC @ 105#

WOD as Rx’d = 13:07

Strength:
EMOM for 5 mins
3 reps @ 85#
2 reps @ 105#
1 rep @ 115#

WOD Rx = 16:40
First time I have run in months!
Lesson: rowing is not an equal cardio substitute for running. Whew!

3 HPC @ 155# EMOM for 5 minutes completed
2 HPC @ 185# EMOM for 5 minutes (f 2nd rep on 3 of the 5 rounds)
1 HPC @ 205# EMOM for 3 minutes (f all 3, did 1 from ground to feel better about myself)
1 HPC @ 195# EMOM for 2 minutes (f 2nd minute)

“Helen” as rx’d
10:04 (pr)
Unbroken until 2 pull-ups left – grip was gone

Strength: hang power clean
EMOM for 5 mins
3 reps @ 135#
2 reps @ 155#
1 rep @ 185#
“Helen” as rx’d
11:36

Strength: hang power clean
EMOM for 5 mins
3 reps @ 105
2 reps @ 115
1 rep @ 135 + 1 @ 145 for good measure 🙂

“Helen” as rx’d
9:19 unbroken

Great job, 9:30!!

10 Minutes:
Even: 20 unbroken push-ups
Odd: 5 wall squats

Hang power clean
EMOM for 5 minutes
3@185#
1 Minute rest
EMOM for 5 minutes
2@225#
1 Minute rest
EMOM for 5 minutes
1@255#

“Helen”
As Rx’d
Everything unbroken
8:26

Strength of hang power clean EMOM @ 85, 85, 90

“Helen”
Wod 9:02

Scaled 12 to 6 pull ups and worked on Kip

HPC
5@65
3@85
1@95 2@100(pr) 1@105(pr) 1@110(pr)

WOD w/30#kb
13:46 (pr)

4-5 wall climbs with toes about 3-4 inches from wall
15 push ups each round
HPC up to 95
Wod as Rx’d 16:06
Running yuck!
Way to go Cindi Loo Hoo!

Hang Power Clean – EMOM for 5 min.
3 @ 105#
2 @ 125#
1 @ 145# for 2 minutes then 1 @ 150#(pr) for 3 minutes

Wod rx’d – 10:50

Thanks, Michelle. My legs are now all bruised up from the HPC

Strength: hang power clean
EMOM for 5 mins
3 reps @ 185#
2 reps @ 225#
1 rep @ 260#
Was feeling strong so tried 280# (15PR) and got it but failed 300#
“Helen” as rx’d
12:30 (1:53 off my PR) pretty weak effort on WOD today

EMOM- 5 minutes
3 reps @ 155

EMOM- 5 min
2 reps @ 175

EMOM- 5 min
1 rep @ 195

Helen RXD

9:16 (2 sec pr)

Unbroken

EMOM 5 min
3@135
EMOM 5 min
2@145
2@155 ×4 min
EMOM 5 min
1@175
1@185 x3 min
1@195

WOD as Rx
9:40 unbroken

HPC
EMOMX5 min 3@155#
EMOMX5 min 2@175#
EMOMX5 min 1@205(f), then 1@ 195# X 4 min

Was going to run a mile instead of doing Helen but had a nosebleed at 800m, ~5 min in

Hang Power Clean EMOTM
5 min
3@205# (84%)
5 min
2@225# (92%)
3 min
1@235# (96%)
1 min
1@245# (100%)
1 min
1@255# (PR) (105%)
•
Helen – 8:48 *unbroken (:32 off PR)
Damn, Max impressive HPC numbers!

Emom with 85#-115#-135#
WOD RXD 11:24

Boot camp w/Kristi,Stephanie (and Joan joined us after the CF strength!)

Warm up:

1 minute ea of:
Single unders
Jog in place w/active arms
Jumping jacks
Sit ups
OH squats
Kettlebell swings
Push ups
Flutter kicks
Dumbbell thrusters
Plank hold

One does L sit as long as possible while other does dips
Stephanie: 30 secs, Kristi 13 secs

Run from end of gym to end of concrete and back….for how many seconds it takes pick 4 of the following and do that many of ea:
Burpees, lunges, box steps, KB swings, Mtn climbers, Sit ups, Squats, Push ups, lateral jump over abmats:
Stephanie: 24 secs (24 ea of 4 skills
Kristi: 22 secs (22 ea of 4 skills)

Jump rope WOD:

1 minute ea:
Basic jump rope
Push ups
Jump rope jacks
Mountain climbers
Jump rope high knees
Burpees
Jump rope squat jacks
Up and down planks
Jump rope runners
Elbow plank jacks

ROW WOD: (Joan ran instead of rowing)
Row 500M
10 Goblet squats
10 lateral dumbbell raises (10 ea arm)
Row 400M
3 rds farmer carry w/dumbbells to water fountain and back to S door
5 burpees
Row 300M
20 lateral jumps over abmat
10 push ups
Row 200M

Plank hold for 1 minute

Great job girls! We will have bootcamp at 4:00 PM this Friday, the 5th. See you then!