May 11, 2013 at 3:23pm
Power cleans from last week.
Those socks say badass on the back.
December 29, 2012 at 12:02pm
WOD
Hour and a half of clean and jerk work, some mobility. No PRs or anything but it was very tiring.
Starting to get sore form yesterday already. My shins, quads, abs and traps are all going to feel it by tonight.
December 17, 2012 at 8:04pm
WOD
Strength/skillwork:
Back squats 3@120, 3@135, 7@150
Hang Power Cleans (for technique) 5@65, 5@65, 5@65, 5@70, 5@70, 3@75, 3@75, 3@75
Metcon:
5 rounds for time of
1 overhead press (75)
1 pull up (dead hang)
1 overhead press
3 pull ups
1 overhead press
5 pull ups
finished in 10:12.
didn’t get my chin over the bar every time, but I tried my damn hardest.
November 10, 2012 at 12:52pm
WOD
I spent two hours at the box today working on my snatch, clean, squat and muscle ups.
I PR’d on my snatch. Only by two pounds, BUT this time I was comfortable enough to squat to full depth. Last time, at 85 lbs, I couldn’t get the squat because of the way I was landing and my mental block. I haven’t been able to get close to that in a few months, so this was a pretty good victory for me.
Then for the cleans it was a lot of technique work, just working on form and getting lower at a bit of a heavier weight.
The squats were for higher reps (8,8,6,6,5) and I made sure not to go down too low and to keep control of my back the whole time.
For the muscle ups I started on the rings but moved to the bar. I can’t quite get the transition from the pull up to the bottom of the dip. I tried and tried and tried, but I just couldn’t get far enough over the bar. I got closer and closer, but then I found a sticking point and couldn’t get past that. I was fatigued though and haven’t worked on that before. I’ll be adding that to my list of things to work on, especially over thanksgiving break.
October 4, 2012 at 8:22pm
WOD
“DT”
5 rounds for time of
12 deadlifts
9 hang power cleans
6 push jerks
Finished in 17:58 with 85 lbs.
It was a really difficult workout, the weight was challenging and I made sure to keep my form nice. There were a few pictures taken that I might post eventually. All in all, feel pretty good.
September 29, 2012 at 1:31pm
WOD
Lots of technique work, then clean and jerks working up to a 1 rep max of 115. I had to try that one three times before I was able to stand it up completely. I had to disregard the weight every time I added plates because I know that I can’t handle it mentally when I know I’m lifting heavy.
I also did 50 burpees in 4:13 and had some great conversations. I love saturday mornings.
August 14, 2012 at 8:49pm
WOD
Strength:
1x5 deadlift (140 lbs)
3x max chin up (7, 4, 3)
1RM clean and jerk (110 lbs)
Metcon:
10 minute AMRAP of
30 cleans (45 lbs)
30 cleans (75 lbs)
30 cleans (95 lbs)
max rep cleans (115 lbs)
Finished 66 reps. So all of 45 and 75, and 6 at 95. Then I was filled with happy chemicals and got some new crossfitting shoes.
June 19, 2012 at 1:56pm
Proof that I sometimes look pretty when I deadlift really light weight.
And proof that funny WOD faces happen.
All in the same workout.
June 18, 2012 at 1:43pm
WOD
Push Press
3X5 (75, 80, 85x4)
then…
4 Rounds of:
3 Minute AMRAP of:
10 V-Sits
10 Kettlebell Swings (45 lbs)
50 m sprint
100 m sprint
Rest 1 Minute between Rounds
Afterwards worked my form for cleans and split jerks.
April 10, 2012 at 4:22pm
They put up the WOD pictures from the past month.
