Thursday
Feb232012
Thursday, February 23, 2012
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Nice rack!
- Warm Up
- Strength Work (1R@95%)
- 40-30-20-10 of:
Kettlebell Swings (1.5 pood)
Wall Ball (20 pounds) - Stretch!
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Reader Comments (58)
Daily Back Squat to 275
Daily Front Squat to 225
Power Cleans to 140
No WOD.
3 x Lsit off of large bumpers - 3 x 10 sec
20 Wall Squats
Great work this morning everyone! Karen, you are a very driven woman! Thanks for coming to the 6 am class!
Daily Squat to 175#
Deadlift to 165#
WOD
40-30-20-10
Kettlebell Swing (used yellow)
Wall Ball (used 14#)
Time: 19:18
Great working with you today, Karen!
Nice photo, Mike!
15-25-35-40-45-50
WOD: 40-30-20-10
- Wall ball (10)
- Kettle bell swing (blue)
Time: 16:58
Good job Hydie!
Daily squat to whatever .... ran out of time
Deadlift to 255 - felt heavy
WOD:
40 30 20 10 of
Wall ball (20#)
Kettle bell (yellow)
I can't remember my time, but I was pooped. I slowed Kristen down.
Good work all.
Nice rack Mike.
WOD
40-30-20-10
Kettlebell Swing (used blue)
Wall Ball (used 10#)
Great work morning crew. Nice pic Mike. Nice work Gémaël....sorry I slowed you down. That work out was brutal.
MikeC, you have a great rack ..haha.
Deadlift minireset as I tweeked groin on Tuesday. 5 reps....185.
WOD with Chantal
40-30-20-10
Wall ball 20lb
KB swings 1.5ish pood (green)
??15:?? Too tired to remember. Great effort Chantal.
Deadlift 1 x 155 (PM 165) - feels light
WOD - with the high school aged athlete -way to make a girl feel old and slow :)
40-30-20-10
14# ball and 1 pood (yellow)
19:18
Michael spent more time waiting for me then he did working out.
Good Grief, I finished this but certainly did not win the mental battle.
the awkwardness of the Wall Ball just demoralizes me. - so while I finished I didn't do so without the threat of tears.
nice work with the 20# Chantal.
when do you plan to do the burpee wod? Id like a couple of pace pushers beside me - does Saturday am sound good?
I will be doing the WOD on Friday at noon.
hang power clean to 51 x 3 (Jodi says form is improving--yay! 52 next week)
WOD 40-30-20-10 of
kb swings (pink)
wall ball (10)
Time: 14:12
Really hard! Wall balls make me feel like puking. And with a heavier kb, I would still be there. Great suffering with you, Hugh!
I'll be doing mine tomorrow morning.
Front Squat to 105 x5
Felt ok nothing special
40-30-20-10
Wall Balls (14)
KBS (1pood)
14:50
Good to suffer with a partner today...great work Pat!
Cleans x3 to 50
Working on form still.
WOD
40-30-20-10
kettlebell swings (used the pretty pink one)
wall ball (used 10#)
12:39 with Julie.
Another tough workout on the arms today. I am glad that I stayed light with the kettlebell swings and used 10# instead of 14# for wall ball as I have a little flare up in my shoulder again. There was no pain when I did the WOD so hopefully there will be no set backs.
Great work everyone. Way to stick it out Karen!
Cleans up to 70 lbs x 3
WOD:
7 mins of burpees for a total of 77
Nice working with you Lana and Rashmi.
Cleans up to 50 x3
WOD:
7 minutes of burpees for a total of 38. Thanks for counting Kim and thanks everyone one for the encouragement. It really help getting those burpees done.
Nice workouts nooners!!!!
Thanks Alex for counting my reps and motivating me to chip away :)
Daily squats to 245
Cleans to 100. Form is S..L..O..W..L..Y coming along.
WOD:
40-30-20-10 of:
Kettlebell Swings (1.5 pood)
Wall Ball (20 pounds)
Partnered with The Paleo Dude on this one and got a time of 15:13. Great work Andrew!!
Quiet but good crew at the 11am slot...you could hear a pin drop in there today.
Felt good. Easing back into them.
WOD
40-30-20-10 of:
Kettlebell Swings (20kg/1.25 pood I think) – eye level
Wall Ball (14 pounds)
16:37
Nice working with ya Nina. I took too many breaks on this one. Wow, way to make oneself feel awful! But good now it’s done!
Awesome work on the burpees everyone! Lana – I felt your pain. Maybe you shouldn’t work out until your lips are blue?! Great effort. And Rashmi – go the Burpee Queen!
Next week I'm going to go up by 5# and work on form (apparently my ass is too low in my start position).
WOD Team effort with Regan
40-30-20-10 of:
Kettlebell Swings (1.5 pood) - only to eye level (sore shoulder) but still switched to 1 pood after 2nd round
Wall Ball (20 pounds) - switched to 10# during 2nd round
18:29
This WOD damn near killed me - I seriously underestimated how much gas was left in the tank after deadlifting. I should have scaled the weights right from the start. Sorry to make you wait, Regan - it was fun working together though.
I don't know if my shirt has ever been so wet after a WOD - a good old-fashioned burner that was.
Hang Power Cleans (85#)
45,55,65,75,80,85x5
These felt pretty good.
WOD:
Crossfit Games Workout #1
AMRAP in 7 minutes of BURPEES (6 inch jump- touch tape on wall)
Total = 84
Wow, these took some getting used to; felt like I was dancing with the wall for the first few. Awesome working next to Rashmi for motivation!!! Thank-you Alex for the quiet but forceful motivation and for keeping track....I had no idea after number 3 :)
I will say that I think having blue lips at the end proves I gave my all, haha. Thanks for all the cheers nooners! Bring on # 2!!
Thanks for the option to use this as a deload day, Jodi. Nice working with ya, Christina and Lana.
Open 12.1 WOD
AMRAP in 7 min of Burpees
Score: 98
Plus 2 head bangs... :)
That was tough!! Nice work, Christina, Liette, Lana, Gil - way to push the pace!
Also to you all who did the CFF WOD, that looked brutal!
Deadlift
150 x 5
180 x 5
210 x 5
240 x 5
260 x 5
275 x 5 *PR
Even 260 was harder this week than 265 was last time. Need to tighten up on sleep, etc. HUGE thanks to Jodi for helping me through the last set with pointers on form. DLs are starting to get a bit harder, guess this means the real work begins now :)
WOD: 40-30-20-10 of (w/ Sandy)
KB Swings (1 pood)
Wall ball (14#)
Time: 15:13
Thanks for the encouragement Sandy, I'm sure I would have been a couple minutes slower on my own.
Press
30x5
35x5
40x5
45x5
50x5
53x5
40-30-20-10 of:
Kettlebell Swings (started with the pink one but then went up one to the blue for the 20 and 10)
Wall Ball (10 pounds)
Time for Team Regan and Todd: 18:29
So fun working with you, Todd, fantastic job!
Great job on the burpee workout everyone! Super scores today!
Wod, with Darren,
Used 1.5 pood and did jump squats while holding the ball
11:31 I think.
Darren was a machine.
Chris
Warmup
Squats
45x5
95x3
135x2
155x1
175x1
195x1
Keeping squats light today.
Bench Press
110x1
130x1
150x1 (2 board)
170x1 (1 board)
190x1
200x1
Still need to tighten it up. Had a pinch in my elbow and it threw me off. BOOOOOOOO!!
Nice work today everyone on those burpees. :)
Bench Press
65x5
75x5
85x5
95x5
105x5
115x5
40-30-20-10
box jumps
double unders
Time: 10:18 - Partnered up with Curtis. Well done! Secretly I wanted to do the kettlebell/wall ball combo. I like them in a sick and tortured kind of way.
Well done to all who did the first Open WOD! Kudos to my girl Lana who recovered quite nicely from her hypoxic state! Had me worried for a minute!
push press to 145 x 1 (pr)
64 burpees in 7 min. I wanted 70 but I tried hard.
Great work today those who did it. and the CFF wod. Crazy bench T and J nice work.
Daily Squats 1x135 1x165 1x85 1x205 1x225 1x235(f) tmr!
Games WOD #1
120 Burpees in 7 minutes.
Thanks Tony for judging when you probably wanted to celebrate your huge bench PR!! Congratulations!
I missed two reps and that sucked but the bar jump took a few to get it right :) woo hoo one down!!
Congrats Naomi on your PR today and great work on WOD Burpees!!!
Had some time left...
40-30-20-10 of:
Kettlebell Swings (1.5 pood)
Wall Ball (20 pounds)
Time 14:02
Tony taped up my ripped hands. Nice job. Thanks!
Cleans 165x3. Felt better at 155, form left me at 165, but cleaned the sucker anyway.
WoD- nice quiet killer of a workout- 9:46.
Long weekend.
Nice work Mitch.
Felt strong today. Chinups were back. 16 total in the warmup. Got my 23. Turkish getup really came together for some reason. First time it didn't feel awkward at all
Power cleans
3x45,55,65,75,89,85
More great coaching tips from Jodi got these feeling pretty good. Apparently I don't shrug very well. Something to work on.
7 mins of burpees
59
Goal was 70. Came close to puking so at least I can say I didn't hold back. Thanks for pushing me Andrew. There's a good 5 extra reps that I wouldn't have made on my own. All in all, I'm quite happy with it
Squat
135x1
225x1
315x1
405x1
Bench Press
135x1
185x1
225x1
275x1
315x1
365x1
405x1 (PR) http://youtu.be/fy_hJZO2B3M
Took it easy on squats to focus on bench. Touch and go, little bit of foot movement, so not entirely clean, but solid gym lift. Hopefully I can clean it up before nationals. :) Stoked!
Squats to 185 - felt good.
Modified WOD (coach's orders):
20-15-10-5
Kettlebell Swings (20kg)
Wall Ball (14 pounds)
Great to be back.Gonna try for the AMRAP burpees on Saturday morning. Hope there's some judges around.