WOD 12/5/11
For Time: 100 Jumping Jacks/100 Mountain Climbers
Clean & Jerk– 1/1/1 @ 50% 1RM, /1/1/1 @ 60% 1RM, 1/1 @ 70% 1 RM, 1 @ 80% 1RM, 1 @ 90% 1RM, 1/1 @ 80% 1RM
For Time: 25 Double Unders/25 Box Jumps (20″)/25 Push Ups/25 Sit Ups/25 Jumping Pull Ups/25 Back Extensions/25 Dips/12 Turkish Get Ups each side (12/20kg)/25 Calorie Row
[youtube http://www.youtube.com/watch?v=Y8LUnzTyPbc&version=3&hl=en_US]
Thats my Boy!!
On time,
Mt. climbers / jacks 100 for time = 3:31
C&J technique work- 95- 155- workignon gettiing under the bar on the pull and keeping balanced while getting elbows up on the catch.
25 of everything using a 16 KG bell for the TGU took me 19:29
I tried the TGU’s with the 20 KG bell for 2 on each hand but I was fearful for my cranium. I Had to scale it and it was still hard.
I totally forgot to write down my time for the jumping jacks and mountain climbers. It was about 15-20 seconds after Ruthie and Aaron finished. Oops!
Clean & Jerks
1/1/1 @40#, 1/1/1 @50#, 1/1/1/1 @60#, 1 @70#, 1 @75#, 1/1 @70#
Yes, I did four sets of one rep with the 60# when I was only supposed to do two. Coach Dan corrected my form, so I did two more with proper form before moving on. Thanks Dan!
So I modified this Hopper Workout beyond recognition. Here’s what I did…
25 jumping jacks / 25 box step-ups / 25 ring push ups (scaled) / 12 Abmat sit-ups + 13 cat-cows / 25 ring rows / 25 good mornings w/ 15# bar / 25 leg assistant ring dips / 12 lunges plus twist w/ 8kg KB each leg / 25 cal row
I finished in 20:32 minutes.
I don’t feel comfortable with more than a few DUs. Too much hip flexor actions. But I feel okay with jumping jacks. Same deal with box jumps. Obviously, my belly gets in the way of push ups (and it stressed out my abs in a bad way anyway) so I’ve switched to scaled ring push ups.
I started the Abmat sit-ups and realized that my window to be able to do those and not stress out my abs too much has passed, so I switched to cat-cows (aka pelvic tilts aka angry cats). I did good mornings instead of the back extensions because I can’t get on the GHD with a belly. I tried the TGUs but I could feel my abs stressing; so in consult with Coach Dan I sub’d the mildly weighted lunges w/ twist. I can still row no problem.
Great class!!
P.S. Ruthie! You can lift more than you think you can!!
(21 weeks + 6 days!)
shhh…don’t tell everyone! 😉
😉
Elizabeth wanted everyone to check out this invitaion
http://new.evite.com/services/links/IWOCTZQ36P
Thanks Ms Tammy,
Hope 718, can represent and help me fundraise to kick cancer’s ass. All drinks are $5 and it goes to a good cause. I have raffle items too, including an all day voucher for two to body by brooklyn!!!
P/s. If anyone has a personal connection let me know and I will run in honor of your loved one/friend.
Looking forward to seeing crossfit friends there.
xoxo
warmup: 2:37
c&j – 3@55, 3@65, 2@75, 1@85, 1@95, 2@85
metcon: 15:07 (RX everything except for ring dips used red band :()
Little Iz: Love the video! LOL
nice time!!!
Warm up: 3:26
C&J-3@60/3@70/2@80/1@95/1@105/2@95
Long-ass metcon: 19:38-yuck. rx’d everything but skinny red for dips, I should have gone lighter on the get-ups b/c they took me forever and my arm is hurting a bit now. I was dragging coming in today and this wod owned me, I was just happy to get through it!
I rewarded my mediocre metcon performance with a steak salad from Monsignors-good call coaches, it was amazing!!
LOVE that steak salad. You’ve got me craving it now…!
Warm Up – 2:39
Clean & Jerk – 3 x 95 / 3 x 120 / 2 x 130 / 1 x 150 / 1 x 170 / 2 x 150
Metcon – 14:34 Rx’ed
100 Jacks/Mt.Climbers=2:23
Clean&Jerk- 3@100/3@130/2@140/1@160/1@180/2@160
For Time: 25 Double/25 Box Jump/25 Push Ups/25 Ab Mat Sit Ups/25 jumping Pull up/25 Back Extention/25 Ring Dips/12 each Turkish Get Up @20 kg=14:41 rx’d
Coach – thought it was 14:31?? Did I write mine down wrong at 14:34? Was it 14:44?
Sorry Cory Typo 🙂 my time was 14:31 rx’d.