kipping fun
Hang squat snatch / 2-2-2-2-2-2-2 every 2 mins. up to 65#
-WOD
12 min AMRAP:
3 bar facing burpees
3 hang squat snatch @ 55#
6 bar facing burpees
6 hang squat snatch
9...
9...
* 15 + 7 and I DID IT AT RX!!!! so pumped!
that was my very first Rx and I felt really good about it. I didn't think my form wasn't compromised and I worked hard. Such a great class today.
Skill/ Strength:
fun with hand stands
5x5 hang power snatch - up to 60#
WOD:
10 minute AMRAP
60 single unders
15 power snatch @ rx 55#
I finished 4 rounds of this and really wanted that RX by my name but Will reminded me that there are no smiley faces or gold stars - there is only RX or not RX. And my single uunders do not an RX make. bummer. Thanks Tawney (Tonie?) for pushing hard on that one with me - got me motivated.
My lower back is sore today but not in a way that makes me think I was doing it wrong. A good sign. Love this shit. xoxo
Thursday, December 1 - I want to yell it from the rooftops! I love you LLF!
LL Warm-Up - 2 rounds, 30 seconds each:
samson stretch
lunges
hollow
push ups
superman
L hang
OHP
dislocates
Skil/ Strength:
Day 11 of 20 rep back squat max - I did it at 85# which I was stoked about. Last time I did it was day 4 and I had to muscle hard through 75#.
WOD - Helen (that bitch)
3 rounds:
400m run
21 kettle bell swings
12 pull ups
14:36
This one got me closer to puking than any wod yet. I actually coughed up some blood, which is a little worrysome, but it was short-lived so I think I'll be fine.
My new PINK shoes were awesome on the run. I did the KB swings at 1 boot and used the green band for pull ups - those fuckers. This wod is definitely NOT in my wheel house.
LL Warm-Up - 2 rounds, 30 seconds each:
samson stretch
lunges
hollow
push ups
superman
L hang
OHP
dislocates
Skill/ Strength:
Double Unders (still not there. ahhh!)
Push Jerk - got up to 85#. I like these.
WOD:
50-40-30-20-10
double unders - I did single unders x3 (150, 120, 90, 60, 30)
Abmat Sit-Ups
finished at 11:39 or something like that.
it was a big class today but a good one still. Great people, awesome energy and my new shoes (PINK Karhus) had their big debut today - I like them so far. They're minimalists and I think it's going to be a good switch.
a little slow on the logging of this wod... better late than never.
Great class - this was one of those wods that doesn't seem that intense but once you get started it kills.
Had an awesome class - Rob and Sarah are so helpful in the gym and are such great people to be around in general.
Warm Up: 3 rounds, 30 seconds each
strides
lunges
OHS
dislocates
plank hold
superman
Skill/ Strength:
Progression-
snatch pull, hang power snatch, overhead squat
Squat Snatch- at 55# and 60#
2-2-2-2-2
- I need to work on these a lot. Mostly stretching so that I can get lower in the bottom of my squat. Thanks for the tips Sarah!
WOD: 12 min AMRAP
10 power snatch
20 sumo deadlift high pull
30 burpees
40 abmat sit ups
50 double unders (scale 2 mins of attempts then remaining jump over barbell)
I finished 1 round - my sit ups are slow and I don't have a double under so that slowed me a bit. I could have gone for more if I were better on those two.
I wanted to go for a run this morning but I woke up in the middle of the night with crazy sore legs - the run definitely didn't happen.
Warm Up: 30 seconds on each for 3 rounds:
air squats
hollow rocks
push ups
pull ups
Skill/Strength:
Power Clean, 75#
2 reps on the minute for 10 minutes
WOD:
"Elizabeth"
21-15-9 reps for time:
Squat Clean, 60#
Ring Dip, using the green band
13:58
What an awesome class today!! Everyone was killin it. Molly and Natalie are so bad ass - they killed the WOD at rx 95# and the real deal ring dips. All the gentlemen were nailin' it also. Such a good group of people. I felt really good in class today - am going to sleep so well tonight and will be really sore tomorrow. good day. lots of love.
well shit. I've completely fallen off the WOD-Logging wagon. Not really sure why - no excuses, but I feel like my overall Crossfit experience is better when I'm keeping track and more fully engaged so I'm going to get back on board. I am also going to move up to 3x a week once my 8 months come up - I need to kick things up a notch.
Today sucked. I didn't feel great about my performance in class, my snatch and my pull-ups didn't improve and I wasn't inspired in the least. That is the first time I've felt that way after a class and I don't want to feel it again. I'll take full ownership of that.
I just read Rob's post about all the benefits of our community and of the necessity for doing moves correctly and of giving everything you have and of being honest with yourself, and I feel re-invigorated. Thank you Rob! It's so true. Our community is a big part of why I love Crossfit so much and I'm so grateful to be a part of it. There are so many people who inspire me every time I walk into the gym. It's an outstanding group of strong ladies and dudes. Great reminder of why we do what we do.
I had this fantastic rearrangement of priorities when I started at LLC and in the past six weeks it seems like I've let that slip. Classic honeymoon period wearing off. Today's class made me realize that I need to commit again and get back at it, full on, because I love it and I want to continue to improve and feel energized and stoked. I want to participate in throw downs and do well. I want to kick ass and have fun along the way. I don't want to leave another class feeling like I did today. So here I go. fuckin pumped.
baseline for time -
500m row
40 air squats
30 ab mat sit ups
20 push ups
10 pull ups
I finished in something like 6:35. Felt good about that.
WOD - "Death by Barbell"
Five rounds for time @ 55#
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk
18:50
holy shit, that was hard. Even at the lowly 55#. I don't think I would have finished in under 25 if I did it at 75#. Felt great after. Front squats always get me, I have a hard time not pitching forward.
the Warm Up:
5 minutes of jump rope - practicing DUs
20 seconds on, 10 seconds rest of alternating jump rope and push ups - for 8 or 10 minutes, I think.
Strength/ Skill:
Ring Dips... lots of them - 5 rounds of 10.
I used the green band and got a bunch done. those are hard as shit. It just amazes me how lacking in upper body strength I am.
the WOD:
Three rounds for time:
Run 400 meters (jumping in and out of the loading dock)
21 Kettlebell Swings @ 1.5
12 LaLanne Burpees @ 25#
16:47 - this WOD kicked my ass. Especially after the WOD yesterday. I'm not sure that I'm going to be able to walk tomorrow. And my ass really hurts. I also envision looking for a hammie stretching partner a lot in the coming days ...ahem... molly
lookin' good, feelin' good and onto my Birthday weekend!
Warm Up - 2 rounds of:
500 m row
bear crawl
duck walk
crab walk
-animal movements down the gym and back twice. I had a love/hate thing with them.
We were supposed to finish 3 round of this warm up, but so sadly ran out of time.
WOD 1:
8 min
800m sand bag run - 40#
then in remaining time AMRAP walking lunges with 30# dumbbell per hand
- I started with 30# bumbbells but had to move down to the 25#. Finished 25 of these.
WOD 2:
AMRAP in 8 min
8 dl @ 95
8 abmat situps
8 + 14 - so pissed I didn't get the last two situps to finish the 9th round. But felt good lifting at the RX (95#).
Between Hardly Strictly Bluegrass and the Castro Street Fair I apparently hit it a little too hard this weekend. I'm working on reigning it in.
I had enough bands on the pull ups to not take ages to complete these - still a work out for sure, but I found a good starting point for doing more reps. I hope everyone got their tickets to the gun show.
Have a beautiful weekend all you hotties.
Warm Up - 3 rounds of:
Rich St run
30 double unders/ 90 singles
20 dislocates
10 K2E (T2B aren't in the cards)
I was really sweaty after that warm up.
Skill/ Strength:
Press 7x2 on the 2 minute - got up to 70# (barely)
the WOD - "Betty the Bitch"
5 reps of:
12 push press @ 55#
20 box jumps
finished in 14:50. So glad I made it. I had to dig deep to get the last few of that one. I was thinking about this delicious lasagna that I just ate the whole time. It's from Angelina's on California and 21st. incredible. very not paleo. Haven't drank that cool-aid yet. But I'm thinking about it. maybe.
Let me start by saying that I just got out of a difficult showering experience. I could hardly lift my arms up to wash my hair. The WOD kicked my ass today (and I liked it).
Warm Up:
pvc pipe shoulder rotations and some power clean work
Strength/ Skill: squat clean
1 rep every 30 sec for 5 minutes @ 65#
1 rep every minute for 5 minutes @ 75@
the WOD:
1 clean and jerk & 1 round Cindy (5 pull ups, 10 push ups, 15 squats)
2 clean and jerk & 1 round Cindy
3 clean and jerk & 1 round cindy
...
all the way to 10 clean and jerk
I did my clean and jerk @ 55#. My mediocre upper body strength was killin me on this one. Pull ups and push ups got me tired - and I want to get over the girl push ups. Those just hurt my knees.
I though I could muscle out all 10 reps of this one - Chris said anyone who could was a bad ass and I was feeling pretty rad going into it... and then didn't have it in me, sad to say. I got 8 rounds + 15, but felt good about it. This one was awesome today.
Warm Up - got me sweating a lot to start out.
2 Rounds
Ritch Street Run
10 Dislocates
20 Overhead Squats w/ PVC
30 Double Unders
Skill/ Strength
Snatch Progression Movements then into Power Snatch –
2 Reps Per Minute for 12 minutes at #60 (I think.. I feel like it was more but I also feel a little brain dead at the moment.)
WOD - Finisher
AMRAP in 15 minutes:
30 Double Unders (90 single unders)
20 Power Snatch (#45)
10 Toes to Bar
I finished 3 reps + 15 (45 single unders). This kicked my ass. Toes to bar were knees to elbow attempts - I'm getting the hang of those better though.
Hard day. I am going to be sore tomorrow.
