WOD 1/19/13
5 Minutes of Shoulder/Back/Hip Mobility
A- Partner WU- 3 Minutes Max Reps Double Unders/400M Partner Carry; 3 Minutes Rest (7 Minute Cap)
Score= Total Reps+Time
B- Partner WOD#1- 5 Minutes WU- Dip/Power Clean + 6 Minute Max Effort Ascending Ladder of: Power Clean (95/65)/ Ring Dip
Notes: Reps will increase by 3 ex; 3,3/6,6/9,9 etc./1st Athlete will complete an entire round before switching/Score= Total Combined Rounds + Partial rounds
C- Partner WOD#2- 5 Minutes WU- Thruster/Burpee + 8 Minute AMRAP of: Max Reps UB Thruster (95/65)/Max Reps Burpees
Notes: In Teams of 2/Both Athletes work at the same time/Athlete 1 will perform Max UB reps Thrusters while second Athlete performs Max Reps Burpees/When 1st Athlete drops the bar you switch/Score= Total Combined Reps
1/18/13 Crossfit San Francisco
400m WU run..views of the Golden Gate Bridge while running…pretty awesome.
Push Press- establish a heavy triple. Got up to 108# not sure if this was a PR, but I think it might be
Metcon- 7 RFT (work with a partner, each person does 7 rounds)
250M row (one person rows while other person cleans & presses), was doing this in just under a minute
7 power clean and strict press (65#)
18:30
A lot of strong ladies there today and I definitely felt like one of them- yay! All this rowing is seriously paying off, now if I could just run!
Have you seen Carl Paoli yet??? If you do, please tell him I love him.
Partnered up with Mia today which was probably her worst nightmare after she confessed to not coming to the gym for the past month.
WU: 160 + time unknown
WOD 1: 116 (red band dips)
WOD 2: 143
SO, its is 6:30pm and Iz and I are just leaving the Box – wait till you see what the box looks like now 🙂
Its never over!!
Sunday funday coming up. Pain from the front squats with the pause has not set in yet.