WOD 1/24/12
400M M.B. Run (14/20)
Clean & Jerk– 5@60%/4@70%/3@80%/2@90% 1RM
(rest as needed between reps and rounds)
For Time: 100 Ball Slams/10 Rope Climbs/50 SuperMans (Partition as needed)
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400M M.B. Run (20 lbs) – 1:28
Clean & Jerk- 5@60% / 4@70% / 3@80% / 2@90% 1RM
5@85, 4@100, 3@115 1/2@130
Wasn’t quite sure what my 1RM as I haven’t measured that in awhile – Coach Kurt suggested I try 145, which was a bit higher than previous 1RM’s, yet with my improvment it seemed to be pretty close to accurate. For my last 2, I struggled to get under the bar on 3 attempts, though I came pretty close on the last one (so I gave myself a “1/2” rep). Either way, it’s still good improvement.
For Time: 100 Ball Slams/10 Rope Climbs/50 SuperMans (Partition as needed)
13:23 – though due to time constraints (and a shredded ankle) I only did 6 rope climbs
Put some ice and some antibacterial on that.
We going to work on you getting under the bar!
Thanks Coach, i put some NeoSporin on it when I got home this morning….and yes I will get under that bar someday..
400M M.B. Run @20lbs=1:46
(Axel)Clean&Jerk=5@115(60%1rm)/4@140(70%)/3@155(80%)/ 2@165(85%)
For Time: 100 Ball Slams (20lbs)/10 Rope Climbs/50 Super Mans=6:54RX’d
Love that freaking fat bar. MMM.
Warm Up – 400m med ball run = 2:57
Squat Clean & Split Jerks – 5/4/3/2 – 65/75/85/95
Bonus 65×3 on the Fat bar
MetCon – 11:07 Rxed.
Sorry Hun about today 🙁
WU: 400 m run with 6.5# “built-in” med ball (aka baby) 😉
=> 2:50
My “mini” is currently measuring at about 6.5 lbs (2.5 for the babe, 2 for the uterus, 1 for the amniotic fluid, and 1 for the placenta). That should count as a weighted run, right? RIGHT?!
Clean + Jerks:
5@60% – 50#
4@70% – 60#
3@80% – 65#
2@90% – 75#
Met Con:
100 Ball Slams w/ 10#
10 Ring Rows
50 Good Mornings w/ 15#
=> 7:22
Then I did 20 more Ring Rows in 0:45 because I felt bad that I’d only sub’d 1 ring row for each rope climb. Hardly seemed fair. So, total time was…
=> 8:07
P.S. 29 weeks preggie (aka 6 1/2 months)!
hahahah love the “built in” med ball!
400m mb run (14lbs) – 2:04
C & J – 5@70, 4@80, 3@90, 2@100
Metcon – 9:58 RX’d
You GO Girl!!! Loving those #’s
400m 20# Slam ball run – 1:41
Axel C & Split J – 5@105 4@125 3@145 2@165
The grip at the heavier weights was a real challenge.
Metcon Rx – 6:27
2 rounds 1min each of Versa Climber/Jump Jacks/Burpees/Jump Lunge/Wall Ball/Flutter Kicks/Rope Undulation
10rounds x 2 reps of Power Snatch @ 100#
3 rounds x 3 reps of Snatch Pull @ 130#
3 rounds x 3 reps of Snatch Dead Lift @ 150#
5min AMRAP – 10 RKBS@24kg each arm + 10 Ring Push Ups – 4rds+10+10
Double session today. Just when you think you can’t continue, you surprise yourself. Reason 789 why I love CF
Great o-lifting class with the boys to start it off.
Fun& intense warmup: 2 rounds w 1 min work
Flutter Kicks/ rope undulation/ Jumping jacks/versa climber/split lunge jumps/burpees / wall balls @12lb
Then worked on some Power snatches , snatch pull and snatch DL. Worked up to 65 on my snatch and 80 on the DL.
Everyone really looked top notch tonight! I think the next CF total will yield some great PRs for a lot of people.
Finished the hour off with a 5 min AMRAP –
10 one handed KB swings @12kg
10 plyo pushups
– 4 rounds + 10 R arm + 3 L arm. Couldn’t catch Cory because he’s faster than a honey badger. One day!
Also a great full house for the WOD – we really missed you Chrystie 🙁
C&Js- 5@65, 4@70, 3@75, 2@85- PR!!!!
I didn’t do these as split jerks which is exciting
because I think my next CF totals will see big jumps 🙂 yay!
Metcon- 13 something Rx. Still figuring out the rope climb technique- thanks Jeff for all the help tonight!! I almost have it consistently!
Great workout- time to mobilize!!
8am open gym! thanks coach tambot and coach Iz for counting my double unders!!
Great work on the WOD, I like that you are taking advantage of the Open gym 🙂