Tomorrow will be the first CrossFit Gymnastics class at 7am and again on Wednesday at 7pm! We want to build up from the ground floor and classes will have somewhat of a sequential approach. With that said, it wont be a big deal if you miss one!
My 1RM is 135. I’m working on maintaining depth while not bending forward too far. Also, preggie-belly prohibits my core strength from maintaining my range of motion; so it affects how deep I can go and stay stable. So I didn’t push too hard today on the weight.
I wanted to do this Rx so badly! But I couldn’t do the KB OHS with the prescribed weight. So I scaled. Then I found that KB OHS was difficult for me because of the preggie-belly anyway; so I sub’d Goblet Squats (at 12 kg). I did the Ball Slams at 10# and the Wall Balls at 12#.
My heart rate hit 150 a few times during the MetCon but I didn’t get dizzy this time!
All in, I’m pretty happy with my first WOD in two weeks. I jogged a little over Christmas but that was it.
I was the other victim of the inaugural Kettlebell Technique Class. Lots of fun and I definitely improved my KB snatch technique. The metcon was really challenging — I finished in about 25:40, but only after scaling the presses down.
A number of the workouts in want to improve in 2012 are heavy on KBs (Eva, Helen, etc.), so I’ll definitely be in for another KB class.
Something like 14:46. I failed twice on that 175# finish. Had a time of sub-12 until that. Fun little metcon from the CrossFit Games (weights modified).
So a few of us are ordering WODBooks for the new year to keep our progress and I was wondering of anyone is interested in getting one as well. They will be similar to mine in the way they look inside (if you don’t know what it looks like, check out my book on the shelf it’s different from all the notebooks)
Let me know by tonight if anyone’s book is ending or you just want to upgrade and we will put an order in, they range between $15-$20 depending on which one we pick
Back Squat – 120×5/130×5/140×3/145×3/155×1/165×1 PR
15 Min AMRAP – 4 Rounds + 7 Rx’ed
Paleo – Doing ok, didnt cheat today yet… I am adding my points differently. I will be adding points for eating paleo only.. So Yeaterday I got 3 Points and Today 1 so far, I didnt eat Breakfast, cause I hate paleo breakfast.
500M Row=1:41.3
Squat- WU 5@45/135 WS 5@205/225 3@245/265 1@285/300 five pound PR:)
15 min amrap of: 21 Ball Slams @20lbs/15 WallBall @20lbs/9 KB OHS each arm @20kilos=5 rounds+21 BallSlams+11 Wall Ball
A little dairy and sugar in my coffee this morning but that’s it. Paleo 1 and a half days and already PR’d! As Dan would say .. Bam!!
Nice working with L train & Brooke with the Squats: 5@ 85 5@ 95 3@ 105 3@ 115 1@ 120 1@ 130 PR * thanks to coach Tammyli for pushing me to PR.. this movement gets me nervous honestly bc I had that bad bail last time… thanks Coach Iz for encouraging me as I was executing… I hate when I can’t complete it and your watching… glad I was able to… plus I couldn’t bail either when the pretty Tammyli was behind me 😉 Love you’s!!!
15min AMRAP: 21 Ball Slams @ 15lbs, 15 Wall Balls @ 14 pounds, 9 each arm 12kg KB OHS RX 🙂 only 3 rounds +21+15+6 🙁
Congratulations to the RX’in ladies… I really need to work on my wall balls and everything else but def those on top of my list
Great wod tonight! As a self- proclaimed PTK-er, I was thrilled to WOD with Primetime. We missed you Cory….
Back Squats 5×100, 5×110, 3×115, 3×125,1×155 (old PR),
1×160 New PR !! YAAYYYY !! Very excited about this. +1 to the Paleo Challenge. Next time I will take some weights off and then add the bigger plates instead of all of the 2.5’s (sorry Coach) 🙂
Metcon – 4 rounds + 21 + 7 RX at 12K, those OHS were tough but fun!!
Shout out to Jose & Tammy for encouraging me up my weight and helping me PR.
Congrats on your PR JOSE – thats a lot of weight !!!
Great wod tonight! As a self- proclaimed PTK-er, I was thrilled to WOD with Primetime. We missed you Cory….
Back Squats 5×100, 5×110, 3×115, 3×125,1×155 (old PR),
1×160 New PR !! YAAYYYY !! Very excited about this. +1 to the Paleo Challenge. Next time I will take some weights off and then add the bigger plates instead of all of the 2.5’s (sorry Coach) 🙂
Metcon – 4 rounds + 21 + 7 RX at 12K, those OHS were tough but fun!!
Shout out to Jose & Tammy for encouraging me up my weight and helping me PR.
Congrats on your PR JOSE – thats a lot of weight !!!
Great strength class tonight Coach IZ ! One class and jose is PRing all over the place. Look foward to all the other new classes. I dont remember any of my weights or times. Also big thanks to Coach Tom for the pointers on my squat and with the stretching after the wod. You are definetly ELITE!
I am easIng back into woding after my month long layoff. I missed working out at 718.
So tonight I modified everything
5000m row : 19:06
Skipped the squats
Modified Metcon : 30 ball slams at 10lbs, 15 wall balls at 20lb, 18 hand release pushups = 5 rds + 30 + 5 … Took it easy focused on form on my pushups.
Nice stretch session with the class after. I know many people are doing the paleo challenge. I am also participating and look forward to thos month of clean eating… No more Mountain Dew or chocolate. Hopefully this diet and increasing my wods to two a days will take me to the next level. Good luck everyone!
I am easIng back into woding after my month long layoff. I missed working out at 718.
So tonight I modified everything
5000m row : 19:06
Skipped the squats
Modified Metcon : 30 ball slams at 10lbs, 15 wall balls at 20lb, 18 hand release pushups = 5 rds + 30 + 5 … Took it easy focused on form on my pushups.
Nice stretch session with the class after. I know many people are doing the paleo challenge. I am also participating and look forward to thos month of clean eating… No more Mountain Dew or chocolate. Hopefully this diet and increasing my wods to two a days will take me to the next level. Good luck everyone!
Row 500M= 1:43
Squat- 5/5/3/3/1/1 175-195-215-235-255-265
15 min AMRAP of: 21 Ball Slam (15/20)/15 Wall Ball (14/20)/9 each arm K.B. OHS (12/20kg)4 rounds + all ball slams and wall balls. 1 oh KB squat. Good sweat tonight. I did Paleo on sunday jan 1. jan 2 wasn’t as good but, I am watcing what i eat more carefully. been breadless and that is a start for me.
I like the larger evening classes, good energy. Jose a total beast, I thought that bar was going to snap on your squat. .
Tomorrow will be the first CrossFit Gymnastics class at 7am and again on Wednesday at 7pm! We want to build up from the ground floor and classes will have somewhat of a sequential approach. With that said, it wont be a big deal if you miss one!
If they can do it… so can you!
http://www.youtube.com/watch?v=OXO4Yr08gzo
Great video!!!
First PR for squats today – 225lbs! Big thanks to my class today for the support…couldn’t have done it without you guys!
Row 500m => 2:13 (PR!)
Back Squats
(WU 10×15, 5×45) 5×65, 5×75, 3×85, 3×95, 1×105, 1×115
My 1RM is 135. I’m working on maintaining depth while not bending forward too far. Also, preggie-belly prohibits my core strength from maintaining my range of motion; so it affects how deep I can go and stay stable. So I didn’t push too hard today on the weight.
15 min AMRAP => 2 rounds + 21 Ball Slams + 15 Wall Balls
I wanted to do this Rx so badly! But I couldn’t do the KB OHS with the prescribed weight. So I scaled. Then I found that KB OHS was difficult for me because of the preggie-belly anyway; so I sub’d Goblet Squats (at 12 kg). I did the Ball Slams at 10# and the Wall Balls at 12#.
My heart rate hit 150 a few times during the MetCon but I didn’t get dizzy this time!
All in, I’m pretty happy with my first WOD in two weeks. I jogged a little over Christmas but that was it.
(25 weeks + 6 days)
Warm up- tabata rope unduilation
Kettle Bell Class
1 Round for time……25 Vups/ 50 KB Snatch ( 25 each arm)/ 25 Push Ups/ 50 American swings/ 50 Burpees / 50 Clean & Press(25each arm) / 50 Mtn. Climbers | Time 22:00
Great time really enjoyed this one could have went heavier but it felt good. See you next class for sure.
20 kg was the weight i used sould have used two bells 24 for the swings and 20 for the rest. Next Time….
awesome!!
I was the other victim of the inaugural Kettlebell Technique Class. Lots of fun and I definitely improved my KB snatch technique. The metcon was really challenging — I finished in about 25:40, but only after scaling the presses down.
A number of the workouts in want to improve in 2012 are heavy on KBs (Eva, Helen, etc.), so I’ll definitely be in for another KB class.
500m Row – 1:59PR
Squat: 95/105/115/115/125/135PR
15min AMRAP: 4rounds +21+15+9 RX
Congrats on the PRs! 🙂
Thank you!! You did awesome you sexy mama!
Awesome job on the metcon. I was gunning for your time the whole way – you are a BEAST!!!! Those OHS were killer with the 12kg. You rock!!
🙂
Had fun at open gym today with a great group.
Worked on Deadlifts:
5 @ 75% = 245#
3 @ 85% = 275#
1 @ 95% = 310#
F @ PR = 335# (stupid jump)
F @ PR = 330# (oh well – I’ve hit a lot of PRs this week)
Metcon:
5 Rope Climbs
5 C&J @ 135#
4 Rope Climbs
4 C&J @ 145#
3 Rope Climbs
3 C&J @ 155#
2 Rope Climbs
2 C&J @ 165#
1 Rope Climbs
1 C&J @ 175#
Something like 14:46. I failed twice on that 175# finish. Had a time of sub-12 until that. Fun little metcon from the CrossFit Games (weights modified).
So a few of us are ordering WODBooks for the new year to keep our progress and I was wondering of anyone is interested in getting one as well. They will be similar to mine in the way they look inside (if you don’t know what it looks like, check out my book on the shelf it’s different from all the notebooks)
Let me know by tonight if anyone’s book is ending or you just want to upgrade and we will put an order in, they range between $15-$20 depending on which one we pick
I’m interested!
Warm Up: 500m Row 2:08
Back Squat – 120×5/130×5/140×3/145×3/155×1/165×1 PR
15 Min AMRAP – 4 Rounds + 7 Rx’ed
Paleo – Doing ok, didnt cheat today yet… I am adding my points differently. I will be adding points for eating paleo only.. So Yeaterday I got 3 Points and Today 1 so far, I didnt eat Breakfast, cause I hate paleo breakfast.
This Challenge is tough
Wow, great job! It’s a difficult challenge, but you can handle anything! You diesel mama!
Aww, you beat my row! Great job on the squats momma! 🙂
500m row – 2.21 (PR)
Squat – 35/55/75/85/90/90
AMRAP – 4 rounds
Paleo perfect today – 11 points!
I gotta figure out how to fit kettlebell class into my schedule. dead jealous.
500M Row=1:41.3
Squat- WU 5@45/135 WS 5@205/225 3@245/265 1@285/300 five pound PR:)
15 min amrap of: 21 Ball Slams @20lbs/15 WallBall @20lbs/9 KB OHS each arm @20kilos=5 rounds+21 BallSlams+11 Wall Ball
A little dairy and sugar in my coffee this morning but that’s it. Paleo 1 and a half days and already PR’d! As Dan would say .. Bam!!
Congratulations to everyone who PR’d. Strength and KettleBell Classes were a pleasure to teach today. I like the diversity 🙂
500m row: 2 minutes and 25 seconds
Nice working with L train & Brooke with the Squats: 5@ 85 5@ 95 3@ 105 3@ 115 1@ 120 1@ 130 PR * thanks to coach Tammyli for pushing me to PR.. this movement gets me nervous honestly bc I had that bad bail last time… thanks Coach Iz for encouraging me as I was executing… I hate when I can’t complete it and your watching… glad I was able to… plus I couldn’t bail either when the pretty Tammyli was behind me 😉 Love you’s!!!
15min AMRAP: 21 Ball Slams @ 15lbs, 15 Wall Balls @ 14 pounds, 9 each arm 12kg KB OHS RX 🙂 only 3 rounds +21+15+6 🙁
Congratulations to the RX’in ladies… I really need to work on my wall balls and everything else but def those on top of my list
What a way to start 2012 !!
Great wod tonight! As a self- proclaimed PTK-er, I was thrilled to WOD with Primetime. We missed you Cory….
Back Squats 5×100, 5×110, 3×115, 3×125,1×155 (old PR),
1×160 New PR !! YAAYYYY !! Very excited about this. +1 to the Paleo Challenge. Next time I will take some weights off and then add the bigger plates instead of all of the 2.5’s (sorry Coach) 🙂
Metcon – 4 rounds + 21 + 7 RX at 12K, those OHS were tough but fun!!
Shout out to Jose & Tammy for encouraging me up my weight and helping me PR.
Congrats on your PR JOSE – thats a lot of weight !!!
What a way to start 2012 !!
Great wod tonight! As a self- proclaimed PTK-er, I was thrilled to WOD with Primetime. We missed you Cory….
Back Squats 5×100, 5×110, 3×115, 3×125,1×155 (old PR),
1×160 New PR !! YAAYYYY !! Very excited about this. +1 to the Paleo Challenge. Next time I will take some weights off and then add the bigger plates instead of all of the 2.5’s (sorry Coach) 🙂
Metcon – 4 rounds + 21 + 7 RX at 12K, those OHS were tough but fun!!
Shout out to Jose & Tammy for encouraging me up my weight and helping me PR.
Congrats on your PR JOSE – thats a lot of weight !!!
Great strength class tonight Coach IZ ! One class and jose is PRing all over the place. Look foward to all the other new classes. I dont remember any of my weights or times. Also big thanks to Coach Tom for the pointers on my squat and with the stretching after the wod. You are definetly ELITE!
what did you guys work on???
I am easIng back into woding after my month long layoff. I missed working out at 718.
So tonight I modified everything
5000m row : 19:06
Skipped the squats
Modified Metcon : 30 ball slams at 10lbs, 15 wall balls at 20lb, 18 hand release pushups = 5 rds + 30 + 5 … Took it easy focused on form on my pushups.
Nice stretch session with the class after. I know many people are doing the paleo challenge. I am also participating and look forward to thos month of clean eating… No more Mountain Dew or chocolate. Hopefully this diet and increasing my wods to two a days will take me to the next level. Good luck everyone!
I am easIng back into woding after my month long layoff. I missed working out at 718.
So tonight I modified everything
5000m row : 19:06
Skipped the squats
Modified Metcon : 30 ball slams at 10lbs, 15 wall balls at 20lb, 18 hand release pushups = 5 rds + 30 + 5 … Took it easy focused on form on my pushups.
Nice stretch session with the class after. I know many people are doing the paleo challenge. I am also participating and look forward to thos month of clean eating… No more Mountain Dew or chocolate. Hopefully this diet and increasing my wods to two a days will take me to the next level. Good luck everyone!
Row 500M= 1:43
Squat- 5/5/3/3/1/1 175-195-215-235-255-265
15 min AMRAP of: 21 Ball Slam (15/20)/15 Wall Ball (14/20)/9 each arm K.B. OHS (12/20kg)4 rounds + all ball slams and wall balls. 1 oh KB squat. Good sweat tonight. I did Paleo on sunday jan 1. jan 2 wasn’t as good but, I am watcing what i eat more carefully. been breadless and that is a start for me.
I like the larger evening classes, good energy. Jose a total beast, I thought that bar was going to snap on your squat. .