Addy

400m run
21 DB squat cleans
21 burpee
400m run
15 DB squat cleans
15 burpees
400m run
9 DB squat clean
9 burpees
400m run

untimed

*at my brothers house post hurricane. Only had 40lb dumbells. Still hurt. Hope everyones well.

Good luck Brett! Sad to see you go!

Best of luck, Brett! You will be missed!

Last post

Can't even begin to tell you how much I've enjoyed my time at Lalanne. When I came in for my baseline Chris told me about the community aspect of crossfit but I didn't really buy it. I couldn't have been more wrong. So many great people. Many new great friends. LLF is truly a hidden gem in SF.

I will be continuing my Crossfit "education" in Boston at http://www.crossfitsouthie.com ...starting tomorrow!

If any of you are ever visiting please contact me for a WOD.....gonna seriously miss all you guys!

5 Minute Hollow Hold: held position for 3:45
*very pleased with this. Held it unbroken for first 1:20

Deadlift 3's
2@275
2@315
1@325(only got one)

Death by Tabata
Deadlift(225)
Burpees

Score is total reps: 103(RX)

*really needed this day. Haven't done deads in forever and it showed. 315 was rough. 325 was ugly. Felt strong on the WOD. In the future I would pic a number for deads and just stick with it. High round of 8, low of 4. For burpees high was 9, low was 7.

Tennis for 2 hours @marble courts.
*Felt great. Played terrible.

Muscle ups
*started the 30 but wasn't feeling it today and called it at 13. Bench on tuesday didn't help. wanna get this in ten minutes or less in the next few weeks.

WOD
1000m Row
100 Dunders
800m Run
100 Dunders
1000m Row

15:30(RX)

Max Consecutive Dunders: 62

Power Clean 10x2
set range:155-180
*focused on form. Around 180 is when my form gets a bit dicey and I start yanking the bar so I stayed there.

30 minutes of Handstand Skill work. Small class with me and charles who is a gymnast so I skipped the whiteboard wod and just did Handstands, forward rolls and headstands. Awesome.

CFE WOD
10 rounds
30/30 Row

Avg Distance 152m

WOD 2
10-9-8-7-6-5-4-3-2-1
Ball Slams(40lb)
GHD Situps
Back Extensions

untimed

m

Baseline
3:55(RX)
*Focusing on avoiding what chris calls "junk reps" from here on out. Feel good about this time b/c every rep was solid. Chest to deck on pushups and full extension of the hips on squats. I think this is a PR by a second a two.

Bench Press 5x3(165)

WOD
AMRAP 20 minutes
15 Pullups
20 Pushups
45 Air Squats

5 rounds + 17 reps

Power Snatch 2-2-2-2-2-2-2-2
*on the minute with a running clock
115-120-125-130-f135-125-125-130

*Feel like this lift is clicking in for me. I'd love to spend a full hour working on this with Gameday Sockolov or Lefty Veress. I got 135 but was committed to not pressing it out at the end since thats not a legit lift.

WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch(95)
Wall Balls(20)
GHD Situps

12:40(RX)

*GHDs were added to the board by a later class. Good luck to all the LLF athletes this weekend!

Max Consecutive Dunders: 56

Tabata Hollow Rocks

Weighted Pullups
Failed at 34lbs

Strict Press(aka my least favorite lift)
3-3-3-3-3
got 3@115 and still failed 1@125

WOD
3 rounds
400m Run
DB Thrusters(35)

7:35(RX)

*good group of guys in class today.

Power Clean 5x3
Worked up to 1x185 but got ugly so went back down.
*Sarah was super helpful on this today. Wanna make sundays a regular day from now on.

Chief
3 Power Clean(135)
6 Push ups
9 Air Squats

19 rounds+4 reps

Amanda
9-7-5
Squat Snatch(115)
Muscle ups

16:06

*breakthrough on snatch today. Felt really solid. Committed to resetting each rep and keeping the bar close to my body. Muscle ups felt great also. Pleased with this result.

WOD
5 rounds
25 GHD situps
25 GHD back ext
25 K2E
25 KB swings (2 pood)

42:30(RX)