WOD 12/26/11
400M Run
Suitcase DeadLift– 1/1/1/1/1 each side
Front Squat– 3/3/3/3/3 (50-90% 1Rm)
21/15/9 RFT of: M.B. Clean (12/20)/ Burpees
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400M Run=1:27
Suitcase Deadlift- WU 5@45/3@95 WS 1@ 135/155/175/195/195
Front Squat- WU 3@45/95 WS 3@115/135/160/180/205
21/15/9 RFT of: M.B. Clean @20lbs/Burpees= 4:18 rx’d
400m Run = 1:16
Suitcase Deadlift – 135/135/135/135/135 / 155
Front Squat – 95/115/135/155/175
21/15/9 = 5:46
I can’t make it friday night for paleo challenge rules. Can I get the summary?
So I don’t usually post, but I was requested to do so. Loved today’s programming. Not sure of my exact weight on the front squats but finished at 245 x 3. Felt good prob coulda gone heavier. Met con I finished 4:40 or something like that. Quads are absolutely on fire now!!!
I did the same weights as rory but was 7:01 on the Metcon. Slowed down by a steady diet of cookies, donuts, cake, brownies, and m & m’s. 1:15 for 400m.
800 m run w/ 12lb mb: 4 min and 52 seconds, bad time but that’s what happens when your MIA for a week and a half
Press: WU- 3 sets @45 1@ 50 1@ 55 1 @ 60, failed 65lbs 5 times and failed 60lbs 3 times afterwards. For me, attendance is crucial!
Push Press: 3 sets of 3 @ 50, 60, 65 and 1 @ 70… 2 more attempts but failed =(
15 min AMRAP: 5 push press @ 55lbs, 5 strict pull ups (had bad form with red band so scattered like a crazy monkey to get blue band, good form with blue), and 1 min practice with DU’s to modify for 25 du’s. T: 6 rounds +5+5.
Cool down: 2 1/2 mile walk home, ahhh now I can breathe
Thanks Coach Tammyli for pushing me to use 55lbs during AMRAP, I wouldn’t have been confident to select that weight with out you <3 Great coaching today, as always =) thank you Coach Iz, your presence alone is inspiring =)
So happy to be back, viva la crossfit 718!!!
800 m run w/ 12lb mb: 4 min and 52 seconds, bad time but that’s what happens when your MIA for a week and a half
Press: WU- 3 sets @45 1@ 50 1@ 55 1 @ 60, failed 65lbs 5 times and failed 60lbs 3 times afterwards. For me, attendance is crucial!
Push Press: 3 sets of 3 @ 50, 60, 65 and 1 @ 70… 2 more attempts but failed =(
15 min AMRAP: 5 push press @ 55lbs, 5 strict pull ups (had bad form with red band so scattered like a crazy monkey to get blue band, good form with blue), and 1 min practice with DU’s to modify for 25 du’s. T: 6 rounds +5+5.
Cool down: 2 1/2 mile walk home, ahhh now I can breathe
Thanks Coach Tammyli for pushing me to use 55lbs during AMRAP, I wouldn’t have been confident to select that weight with out you <3 Great coaching today, as always =) thank you Coach Iz, your presence alone is inspiring =)
So happy to be back, viva la crossfit 718!!!