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3/24 WOD

Redo of Open WOD 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups
149.

This is going to move me way down the leaderboard, but I am very pleased with myself. Every single rep legit, no bad reps (probably the first time in my Crossfit career I did proper wallballs).

Claw

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Jim, congrads on the virtuosity.

Missed a week here due to intestinal bug.

Back Squat day
3X225, 275, 3335
4X10' lung w. 2 KB's
3X5X225# w. chains
5X5 GHD Back ext/sit ups.

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Nice Job Everyone!!

Today was a snow day!

We did "Hanging with Randy"

75 75lbs Snatches for time, but done from the hang position and you couldn't let the bar hit the ground during the WOD!

12:18. Talk about working on grip strength!

Came up with some interesting ways to rest while holding the bar.

Fun, but really hard WOD.

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great work guys...

tonite

6 x 20 good mornings saftey squat bar (60lbs) and ghd sit ups

then

in the warm sunshine

2 minutes 25lb sled one leg at a time forward, backward and 1 minute side step each way.

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3/26 WOD

A. 15:00 to find 1RM Power Snatch
115.
Focused on good form, not pressing bar up too much. 115 went up pretty easy; when I tried 125 I did not get bar up/me under fast enough for a legit rep so I bailed.

B. 5 rounds of 2:00 AMRAP, 2:00 REST

Rounds #1, #3, #5:
7 Thrusters (75/55)
7 Burpees
2 rounds + 1 rep, 2 rounds + 2 reps, 2 rounds + 1 rep.
Started each round with 7 thrusters. All thruster sets unbroken and full depth. Surprised how hard even 7 reps @ 75# felt this morning.

Rounds #2, #4:
7 Toes-to-Bar
7 Box Jumps (step down) 24/20
2 rounds + 12 reps, 2 rounds + 11 reps.
All reps legit. Toes touched bar, fully open at top of box.

Claw

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Nice job Claw on the 13.3 redo!! (And the Power Snatches and AMRAPS!)

Jack - Hanging with Randy sounds AWFUL!! (Way to go!)

[B]25 Mar:[/B]

SNOW DAY!! :yikes::D

Snow shoveling WOD! :D

[B]26 Mar:
WU:[/B]
.555555556mi run
100 SUs
2 Rounds:
10 Push Ups
10 Alternating Lunges (Pistol Progressions from GymnaticsWOD)
15 20" Box Jumps

[B]WOD:[/B]
Press clusters (Strict, Push, Jerk, Split Jerk) 1.1.1.1×5; rest 15 seconds/rest 2 min
95#, 115#, 135#(f), 125#, 130#(f), 125#

[I]My shoulder was sore,though moving it helps. Still, I don't have the Strict Press that I've had.:([/I]

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WOD @ Tribal

Floor Press
—–
10X
10 Deadlift 135/95
10 Push ups
8:58

This did not include the gymnastics work and strength circuit done before the WOD.

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Wednesday March 27, 2013

Always nice to be back home in Ohio.

Group Warmup

8 minutes to find 1RM snatch (145#, 2xfail at 155#)

8 minute AMRAP of:
12 lateral box jumps
16 overhead lunges (10#)
20 HR pushups (scaled to knees to really focus on maintaining plank)

3 minute rest

3 rounds of:
2 minutes ME KBS, 35#
1 minute rest
wall walks
1 minute rest
toes to bar
1 minute rest

Very good hard long and strong WOD.

Always nice to be back home in Ohio!

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Pat, JT, Great job! (Especially on those snatches!)

[B]WU:[/B]
400m run
3 Sets of Tabata Protocol:
Jumping Jacks
Hollow Rocks
Air Squats
PVC OHS

[B]WOD:[/B]
Squat/Power Snatch tech work 15-20 min
(all below 70% 1RM. Let your body and technique dictate the loads used for the session. High speed/perfect form was the focus)

65#, tried 85# but that seemed to heavy for the intent of the WOD.

-Then-

For Time:
100 KBS (1.5/1 pood) [I]Did 1.5 Pood.[/I]
200 Double Unders [I]Scaled to 600 Single Unders.[/I]
300m Row

11:57

[I]Thought I was going slow, broke the KBS into subsets of 20-20-10-20-10-10-10. Had a tough time getting started on the SUs, The row went easy (~1 min). Ended up the first one done in the 1200 class! Breathing heavy but glad it was done!![/I]

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wednesday:
20 min AMRAP

6 ring dips ( subbed assisted bar dips : first time)
12 20" box jumps
18m weighted walking lunge 15kgs

6 rnd +6 dips + 12 BJ +2m ( that 2 m is VERY important LOL)


Thrusday:
13.4

to give a hint:
it seems that my infant toes 2 bar went on holidays for the day

reps: 5!!!!

contemplating redoing on Saturday,

sigh

helen