WOD 1/18/13 C
5 Minutes of Back/Shoulder Mobility
A- WU- 3 Rounds of: 30 Seconds each: Gymnastics Bear Crawl Forward/Back/Burpees
B- Pause Front Squat- 5 Minutes WU to 70% + 5/5/5/5 with 3 Second Pause On Each Rep;90 Seconds Rest Between Efforts (18 Minutes)
C- 3 Minutes WU- KB Swing/Pull Ups + Helen= 3 RFT of: 400M Run/21 K.B. Swings (24/16kg)/12 Pull Ups (15 Minute Cap)
D- 10 Minutes of GOAT Work
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6am Endurance WOD:
2 RFT: 800m Run / 30 Pullups / 30 Front Squats (115) / 30 T2B / 30 Power Cleans (115):
1 full round + 800m Run + 30 Pullups + 30 Front Squats in 34:15 (Front Squats Rx, 7 Power cleans Rx, 23 @ 95)
6am Endurance WOD:
2 RFT: 800m Run / 30 Pullups / 30 Front Squats (115) / 30 T2B / 30 Power Cleans (115): 42:something rx’d. Happy to miss Helen after this!
Nice job, way to finish.
Pause Front Squat- 5 Minutes WU to 70% + 5/5/5/5 with 3 Second Pause On Each Rep: @95 lbs.
Helen= 3 RFT of: 400M Run/21 K.B. Swings (24/16kg)/12 Pull Ups (15 Minute Cap): 9:53 RX
I kinda skipped the GOAT work because I needed to get to work, where I plan to be till the wee hours tonight.
Jay-Kray!! Izzy and I are so proud of your Helen time… I might as well get out the permanent marker for the leader board, cause no one is beating your time!!
Beast MODE!!
Thanks Tammy! I wouldn’t be all that surprised if I got beaten later on today — but I was definitely aiming for the board.
Hai-Me that time is ridic!! amazingness… can I be like you when I grow up? 🙂
Jai-Kray- That’s the way to do it! Nice work girl!
Crossfit San Francisco- 1/16/13
This place is awesome, but a little intimidating. KStarr has monster quads, yeah I noticed!
I partnered up with a girl from a box in Long Beach, but the class had well over 25 people in it.
Box Squats- establish a heavy triple, 175#
5 RNFT (with partner)
500m row
10 feet together burpees
as many Box jumps (20″) in rest of time (I averaged around 29 to 30)
We crushed it and finished before any of the other chicks! Practicing rowing is really starting to pay off. Gonna hit up another class today with Diane Fu!
Looked like a good one this am, sorry i missed it.
And Katie Hogan and her side pony were in the house as well! Beast!
Tina. Photos???
I’ll take some today- I felt a little Crossfit touristy taking pics, but I will!
Front Squat- 5 Minutes WU to 70% + 5/5/5/5 with 3 Second Pause On Each Rep: @145 lbs.
Helen= 3 RFT of: 400M Run/21 K.B. Swings (24/16kg)/12 Pull Ups (15 Minute Cap): 9:25 rx’d
PR’d on my old Helen time by 19 seconds.
congrats on PR!
OH Crap – I STILL feel Nauseous..
Warm Up – 3 Rounds of Bear Crawls and Crab Walks
Helen: 14:12Rx’ed – 2 Minute PR!!
Front Squat with 3 Second Hold 5/5/5/5/5 – @ 95lbs
100 Hollow Rocks and 100 super man Hollow – 6:40
with some AMAZING 100% REP pullups! loved it…
Front Squat with 3 sec. pause
WU to 70%+5/5/5/5
45/75/85+90/90/90/90
Helen
3RFT: 400m Run/21KBS 1 pood/12 Pull Ups
14:07 Rx
Helen – 13:02 first time RX, with some shallow pullups 🙁 (Tammyyyyyy I need a pullup bootcamp with you!)
100 hollow rocks & 100 superman – 5:39
I always say that the pull up/ Muscle up challenge was when I got mines. Maybe we should set one up for February.
Front squat 03X 5/5/5/5 @147
Helen 9:11 RX’d The cold slowed me down hands were frozen after the first round.
Front Squat – 5/5/5/5 with 3 Second Pause On Each Rep 70% – @200 lbs.
Helen: 9:12 Rx. Darn it was cold! Thanks for letting me run with you for the last two rounds, Travis. It would have been a whole lot harder without drafting behind you for those last two rounds 🙂
Darn it was cold!
My favorite photo on the blog