The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes russian kettlebell swings, burpees, and box jumps.
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Heidi, you do this really well... kinda surprised you're not coordinating outfits with the color of your plates!
That's my girl go for it <3 xo
LOVE this Heidi!
Heidi and her muscles! Yep!
Yeah mama!!!
Thanks ladies:)
Looking good Heidi!
Daily Squats
1 x 70, 120, 140, 150, 170 (374lbs)

CFWU x 1

Clean & Jerks 2RM
45, 55, 65, 75, 80, 84 (185lbs)

21-15-9
russian kettle bell swings 2 pood
burpees
box jumps 24''
Time: 5:25

Nice work 7am!
Anyone hear what happened to Mikko Salo? I don't see a score for 14.1 for him.
wu x 2

jerk grip OHS and rolling

WOD 21-15-9
Russian kb swings (purple)
burpees
step-ups (20 in.)

10:21
Jason, I guess the CrossFit games site crashed at some point. Maybe that explains why.
Great picture, Heidi! And, great quote to describe YOU!!
Been slacking on the workouts posts since I got back .. so here goes

Warmup

Deadlift (reset) to 127kg x 5

21-15-9
Russian KBS (grey)
Burpees
Box Jumps (24")

8:54
Squats to 168 Failed on last set, AGAIN!! Fuck me! Gotta reset for a while and eat more.

WOD
21-15-9 of:
R KB Swings (red, subbed green). Will up to grey next time.
Burpees
Box jumps (24")

6:14
heh, I see pullups coming your way competitors in 14.2 I see Camille is in the demo.
Monday
Squat
125x5x3

Tuesday
Press
74x5

Metcon:
21-15-9
Russian swings (2 pood)
Burpees
Box Jumps (24")
9:13

Good work noonies!
Daily squat to 70: 50, 55, 60, 65, 70. Better than yesterday, not perfect though.

Push press to 47: 25, 30, 35, 40, 44, 47 x 1 (poor) x 1 (good) x F. Did not have a good upright stance on the last dip and drive, F was the result. Repeat next week.

21-15-9:
Russian swings (green)
Burpees
Box jumps (20")

6:35. Was contemplating upgrading the bell to grey and box to 24" before starting. Am I ever glad I didn't go through with that stupid, stupid idea. The RX was hard enough. Barf!
CORRECTION: My WOD time was 6:51, not 6:35. Sorry, should check my book before posting my results!
PM: Hot Tub/Stretch. Warmup. Snatch 56/123x1. Squat 107/236x1. 21-15-9 reps of: Russian Kettlebell Swings + Burpees + Box Jumps (20 inches) in 7:00. Terrible workout. :)
So crazy strong Heidi!
2PM: snatch mobility/emom, squat 240x1, 21-15-9: russian kettlebell swings (32kg) + burpees + box jumps (24"): 4:27.
Noon
AMRAP 20/30 (w/ 20 lbs. weight vest)
5 pullups
10 pushups
15 squats
* if not done 20 rounds by 20 min. mark add 10 mins. for total of 30.
-12 Rds. in 20 mins
-17 Rds. + 20 in 30 mins.

PM
Press x 5 to 56kg (4,f)
+
21-15-9
russian kettle bell swings 2 pood
burpees
box jumps 24''
Time: 5:18
Deadlift to 85kg (5 x 85% PM 100kg)

WOD
21-15-9
Russian KB swings (green)
Burpees
Box jumps (20")
6:45

Good work 6 pm crew!
Daily squats to 175x1
95,115,135,150,165,175
Press (5r@85%) PM 61 kg
30,35,40,45,48,51
21-15-9
Russian KB Swings (2pood)
burpees
box jumps (24")
6:09