Rowed 2k 7:35
sumo dead lift – 5/5/3/3/1/1- warmed up @ 115 then went 205/225/245/275 failed on the 2nd rep so I went to 265 and didn’t go higher than that.
TGU witha windmill. I need to work on my flexibility on the windmill part but overall not too bad. worked with 12 kg/ 12 kg/ 16 kg/ 20 kg. 24 kg
Coach reminded us when given a choice, Run is better and easier than most other cardio options at the box.
Less than 1 mile run- 6:20. Would have PR’d but pretty sure I turned around too quick. Far corner of 32nd street? I ran on the cemetary side.
Sumo Deadlift
205/ 225/ 245/ 255/ 265/ 275
Deadlift 285F no pr
1 Mile Run=7:45
Sumo DeadLift-WU-5@45/5@135 WS-5@225/275:3@300/315:1@345/365PR 🙂 (previous was 355 on 10/09)
TGU-WindMill-5 ea @20kg/4 ea @24kg/3 ea @32kg/2 ea @32kg/1 ea @32kg
6 Rounds of: 15 ea Double Unders/Air Squats=3:13
Power Clean- WU-3@135 WS-3@135/185/195
Havnt PR’d a DeadLift in over a year, really happy today!
Nice work Coach. talk to me about your form on this lift. It looks like a lot of back and less legs but you are getting the work done. You ar also the master so I am not questioning your lift. can you critique it for me ?
Sumo DeadLift – 5/5/3/3/1/1
130×5/150×5/165×3/185×3/195×1/205×1 SD PR :).
I did a bonus pull, regular DeadLift PR’ed at 210!! I caught up to you Jess!!
TGU w/ BarBell 😀
15×5/20×4/25×3/35×2/45×2 – I felt real strong here… Due to the amount of reps I didn’t match my max today.
Great double session with Coach T and my ladies tonight!
Gymnastics- focused mostly on hollow body position pushups with progressions, HSPU and free standing handstands. The 10 min pushup pyramid was tough I could barely do one by the end! Learned a lot and can’t wait to have a HSPU WOD soon so I can test these out!
WOD- 2k row was killer after the pushups. Props to Estaban for toughing it out with me! 9:40 ( need major improvement here)
Sumo deadlift : worked up to 145 lb. First time doing these so automatic PR 🙂
TGU / Windmills- worked with the 12 kg and that was as far as I got.
BIG PROPS TO COACH TOM for Turkish Getup-ing a human. 115 ain’t easy! So fun!!
That was cute. I wish I had gotten a picture of that. I’ve never seen a giggling kettlebell until last night! lol!
I think we should end every WOD where the coach lifts a human! :o)
Rowed 2k 7:35
sumo dead lift – 5/5/3/3/1/1- warmed up @ 115 then went 205/225/245/275 failed on the 2nd rep so I went to 265 and didn’t go higher than that.
TGU witha windmill. I need to work on my flexibility on the windmill part but overall not too bad. worked with 12 kg/ 12 kg/ 16 kg/ 20 kg. 24 kg
Coach reminded us when given a choice, Run is better and easier than most other cardio options at the box.
Did the Oly WOD this morning. Nice to WoD with Coach Jess on my bar!!
I got some paleo points up for grabs… PR’ed thrice today.
Squat Snatch – 65×3/70×3(3 rep PR)/75 PR x2!!!!!!!!
Snatch Balance – 65×1/70×1/75×1 PR
Front Squat 1/1/1/1/1 @ 90% – 135!!!!!
Thanks Israel for pushing me through and complementing my form.
Way to go on all those PRs! 😉
Thanks Marina!
How’s paleo everyone?
Paleo is awesome! Feeling toxin free!! 😀
Cookies for dinner!
No!
Rowed 2k: 8:12 (I should’ve run)
Sumo Deadlift – 5 @ 115, 5 @ 135, 3 @ 155, 3 @ 175, 1 @ 195, 1 @ 215. I’m pretty sure my 215 was a PR, though i felt like i could’ve done more.
TGU/Windmill – 5 @ 8kg, 4/3/2/1 all @ 12kg. Like Cahill, I also need to work on my flexibility.
1 mile run (while everyone else rowed) – 6:20. 6:00, Im’a get you.
Sumo Deadlift – 5 @ 240, 5 @ 250, 3 @ 260, 3 @ 270, 1 @ 280, 1 @ 300. Thanks to Chris V for deciding to add that extra 10 at the end. Felt awesome.
TGU / Windmill – Ran out of time, but did 5 / 4 @ 8kg, 3 @ 12kg.
Less than 1 mile run- 6:20. Would have PR’d but pretty sure I turned around too quick. Far corner of 32nd street? I ran on the cemetary side.
Sumo Deadlift
205/ 225/ 245/ 255/ 265/ 275
Deadlift 285F no pr
TGU windmill
12/ 16/ 20/ 24/ 32L 32R Fail
I’m all stiff from KB Technique class yesterday. In a good way.
Will do a mild KB workout here at home in a little bit.
Preggie walks funny; but not for the reason you’d think! Ha!
Tmi? 😮
Because preggie is stiff from KB class! 😛
1 Mile Run=7:45
Sumo DeadLift-WU-5@45/5@135 WS-5@225/275:3@300/315:1@345/365PR 🙂 (previous was 355 on 10/09)
TGU-WindMill-5 ea @20kg/4 ea @24kg/3 ea @32kg/2 ea @32kg/1 ea @32kg
6 Rounds of: 15 ea Double Unders/Air Squats=3:13
Power Clean- WU-3@135 WS-3@135/185/195
Havnt PR’d a DeadLift in over a year, really happy today!
Great job on the dead lift coach…and sumo no less, impressed.
Congrats Baby!!
You made it look sooo easy, i am sure there is room for another PR!!
I loved the video 😉
http://www.youtube.com/watch?v=ZXeT8KLEUDA
Nice work Coach. talk to me about your form on this lift. It looks like a lot of back and less legs but you are getting the work done. You ar also the master so I am not questioning your lift. can you critique it for me ?
Feeling it tonight…real tired and sore.
5k run working on pose running – 29:00
2k row – 8:16
Sumo – 5 @ 225 / 265 3 @ 265/265 1 @ 285/295
TGU Windmill – 5 @ 16kg / 4 @ 20kg / 3 @ 24kg / 2 @ 24kg / 1 @ 32kg
Thank goodness tomorrow is a rest day!
Had a chance to hit the WOD @ 3 😀
Sumo DeadLift – 5/5/3/3/1/1
130×5/150×5/165×3/185×3/195×1/205×1 SD PR :).
I did a bonus pull, regular DeadLift PR’ed at 210!! I caught up to you Jess!!
TGU w/ BarBell 😀
15×5/20×4/25×3/35×2/45×2 – I felt real strong here… Due to the amount of reps I didn’t match my max today.
Just have to say that tomorrows WOD is so Sexy!!!!
I <3 CrossFit
Great double session with Coach T and my ladies tonight!
Gymnastics- focused mostly on hollow body position pushups with progressions, HSPU and free standing handstands. The 10 min pushup pyramid was tough I could barely do one by the end! Learned a lot and can’t wait to have a HSPU WOD soon so I can test these out!
WOD- 2k row was killer after the pushups. Props to Estaban for toughing it out with me! 9:40 ( need major improvement here)
Sumo deadlift : worked up to 145 lb. First time doing these so automatic PR 🙂
TGU / Windmills- worked with the 12 kg and that was as far as I got.
BIG PROPS TO COACH TOM for Turkish Getup-ing a human. 115 ain’t easy! So fun!!
Ooh I am so curious to know how Coach was lifting so much weight while he was teaching classes.
– No props T –
After class fun!
Tammy don’t be silly it was lightweight after class …. it would have been even easier but my kettlebell was giggling…
P.S. – your next 🙂
Are you making a stab that I might just be a pood or too heavier than your giggily KB :-/
I thought you said Iz was next !
Now that would be impressive.
That was cute. I wish I had gotten a picture of that. I’ve never seen a giggling kettlebell until last night! lol!
I think we should end every WOD where the coach lifts a human! :o)
NO MORE FUN!!! THIS IS CROSSFIT!
let’s not give him any ideas! 😮