9/29/10…WEDNESDAY
‘SORRY FOR THE LATE BLOG EVERYONE”
BEG/INT
STRENGTH:
OVERHEAD SQUAT 3-3-3-3-3
METCON:
5 ROUNDS
12 DEADLIFTS 155/95
9 HANG POWER CLEANS
6 PUSH JERKS
POST TIME TO COMMENTS.
ADVANCE
” THE SEVEN “
7 ROUNDS FOR TIME:
HSPU, 7 REPS
135 LB THRUSTER, 7 REPS
K2E, 7 REPS
245 LB DEADLIFT, 7 REPS
BURPEE, 7 REPS
2 POOD KB SWING, 7 REPS
PULL UPS, 7 REPS
“need I say more about this pic”
OHS: 45-65-75-85-90
WOD 19:05 Rxd
That was a tough one! Thanks for the push AM!
Welcome Rob to the am. Glad to see you in the am again Sally!
Wow Lani…Rx’d! You go girl!! So proud of you
That was awesome Lani!
Wow! Great work!
OHS: 55- 65- 75 -85- 95×2
WOD: 13:11 @ 67#
95# ohs……that’s freakin awesome!
yea, crazy awesome…..youtube girl!!!!!!!
OHS 5 X 3reps 135
WOD : 8:15 rxd
METCON at the early a.m. class:
5 ROUNDS of:
12 DEADLIFTS 95#
9 HANG POWER CLEANS
6 PUSH JERKS
Time: 11:14
Thanks for the extra coaching Tony
“The slower you go, the faster you get!”
OHS – 45×3, 65x3x2, 75x3x2 Shoulders were toast today.
WOD – 12:12 75lb for deadlifts, cleans, jerks.
Thanks, Tony!! for noticing my “butterfly” pullups. One day, One day!!
OHS 45lb – Still pretty bad at these…lean forward waaay too much.
Wod – 12:38 95 lb.
One of the first workouts I felt I actually halfway decent at. Still have a lot to improve on, that’s for sure. AM crew should be fun.
OH 45-65-75-85-90×2-85
WOD 17:08 @ 75#
Way to push it, Lani. You did TOTALLY AWESOME. Glad u went for the challenge all the while stickin w/great form. Great to see.
18:30 83# (holy moly that was so tough) thanks Neil for your endless push, I wanted to stop!
Good job!!
1/2 your body weight, u r awesome
21:22 RXD. That was so tough. The weight was very heavy for me. Thanks tony, I hurt really bad tonight.
OHS: (45 x 3) – (55 x 3) – (65 x 3) – (75 x 3) – (85 x 6)
WOD: 15:20 – 65 pounds – wanted so bad to go rxd, but the power cleans were just not having it.
Thanks everyone for the help tonight! After a little over a month at crossfit, I can officially say, I’m hooked!
Welcome to CrossFitters Anonymous! My name is Michelle
WOD 95# slow time.
Thanks a lot Neil and Joe you guys are great.
400×7 after WOD with sets of pullup.
Making good progress on butterfly pullups!
Yesterdays Advance WOD (on travel)
3 rounds of:
800 m run (tredmill)
35 lb dumbell squat clean 30 reps
burpee. 30 reps
36:55
That a boy, Norm! Were people lookin at you in the hotel gym like wtf is this guy doin? ha
Surprisingly, I was the only one in the gym. Was nice, but not the same as our box. Atmosphere was lacking intensity and motivation!
WOD 13:08 63#
Feeling weak this whole month!!
Boooo
girl, we know your strong……no worries
“The Seven”
28:05 rxd
Still feel hypoglycemic
ADV WOD
48:44 rxd
no comment
lol on the no comment. 343 reps with heavy ass weights. Good work my friend!
Advanced wod as rx’d 28:29.
After checking I went backwards by 9 seconds from last time, but this was after two tough days of training, so I’ll take it. Thank the lord for rest tomorrow!
Good job Brett, Joe, Jerad and Steve!
33-55# on OHS……..finally feeling comfortable in going low (for me)
WOD
83# 14:49
Bri and Lani, proud of you girls, that was pretty heavy wod , I can’t imagine rxd. Lani …whew!
Advanced Wod… “The Seven” should be called something else not appropriate for this blog lol!!!
48:35
Great work Wayne, Brett, Joe, and Steve… Btw Heavy Thrusters suck!!
33-55# OHS — thanks Yvette
WOD
12:30 65# (had to go 45# for the last cleans and push jerks…)
OHS – 5 rnds of 5 reps – 33#
WOD: 12:25
Anything movement where I have to bend down (ie. deadlifts) are very uncomfortable now…
Seven WOD
35:24 RXD
OVERHEAD SQUAT 53-58-63-68-71
METCON: TIME=10:11
5 ROUNDS
12 DEADLIFTS #63
9 HANG POWER CLEANS
6 PUSH JERKS
OVERHEAD SQUAT 65,85,95,115,115
METCON: TIME=11:39
5 ROUNDS-#135
12 DEADLIFTS
9 HANG POWER CLEANS
6 PUSH JERKS
Seven Wod: 49:22 averaged roughly 7 min. a round and 1 min. per exercise
OVERHEAD SQUAT 65,85,95,115,115
METCON: TIME = 13:41
5 Rounds @ 135#
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Oh yeah, Followed workout immediately with a 1 mile run and 500 single unders with the jump rope. Finished in 10 min.