WOD 1/3/12
Tabata- Double Unders
Press– 1/1/1
Jerk– 2/2/2
10 Hollow Rocks/10 SuperMans on the minute 10 minutes
strength:3 min row;squat-5@65/75/85%;40 yard sled forward harness sled drag on the min for 15 minutes
kettlebells:20 min amrap of: 15 each 2 arm ussr swing/2 arm front squat/2 arm push press/2 arm renegade row/12 snatch per arm;for time:100 deadbug
Olifting: for time-run200m/row 250m;powersnatch2x10 @75%;jerk 2×110@75%
Great WOD today!
All the coaches are great and wish you continued success! Thanks for letting me drop in and kicking my a$$ w technique work and the WOD. Thanks f
What’s today’s WOD? I can’t tell.
The one with black and red is today’s WOD.. the rest are pertaining to the strength class, kettlebell class and olympic lifting class
Thanks Marina 🙂
Tabata DU
31-31-31-31-31-31-31-34 = 250 PR
Then I just did some rehab stuff. I hate DU tabatas.
Coach Dan
Oh, and I PR’d my unbroken DUs on friday at 126. Felt great, actually.
consistant. focused. Nice #’s there.
Tabata- Double Unders 76. I need work. I had 2 decent rounds the rest sucked
Press- 1/1/1- WU 95X5 115x 3 135 x2 the n working sets of 145/ 145/ 145 failed on last attempt
Jerk- 2/2/2 warm up at 145 and then went for 155/ 175/185
10 Hollow Rocks/10 SuperMans on the minute 10 minutes – not too bad neck was still stiff from the night before working out the kinks. Good times this am with coach kurt and Chris T .
Crossfit Buffalo:
Warm-up- 3 rds tabata- strict pull up/push up/sit up/squat
Wod- Amrap 15 min- 5 front squat(95lbs), 7 T2B, 15 DU- 6 rds
Worked on stricter pull ups and t2b…sure do love to kip…
Great Job Bailey!! We miss you around here!! Cant wait to get my CF Buffalo Shirt 🙂
Warm Up: TABATA DU’s – 147
Press – 65/70/75F/70
Push Jerks – 75×2/80×2/85×2
Hollow Rocks & SuperMans
Tilapia w almond meal, garlic and lemon baked with olive oil, side of swiss chard was lunch.
chicken breast stir fry with onion, garlic, tri color peppers, and mushrooms and half an avocado for dinner.
skipped breakfast cuz i was working.
almond milk in the coffee today! no sugar! i think i may try it black tomorrow. I wanna start making those green drinks instead.
i have a jar of coconut butter. anyone have suggestions for use of it?
Insert spoon into jar, and then into mouth. 😉
lol…brilliant!
Make coconut bark! Melt it, mix with coconut flakes and chopped nut of choice ( Pecan, pistachio, almond butter), flatten it on a plate and freeze for an hour or 2. It’s very rich though in taste and texture – it lasts me a long time!
woops meant almonds. not almond butter!
Great idea! Is this recipe on your blog?
Thanks! Sounds amazing! gonna try this.
Aside from the presses and jerks, this was a good WOD for me to skip. 😉
Substitutions and modifications 🙂
Tabata DU – 138
press – warmup 3×45, 3×65, work 70/75f/75f
jerk – warmup 2×70, 2×75, work 80/90/100PR for 2
10 mins of hollow rocks(HATE THESE!!!!!!!!!!! yuck)/supermans
Hope to see my peeps at Gymnastics tomorrow at 7pm. Got some great things planned.
Was feeling pretty raw today, and just did the tabata double unders and some bench work.
Double unders = 216 (I believe)
Bench = 5 @ 130, 3 @ 145, 2 @ 160.
First double session today.
Tabata DU’s – 280
Press – 145 / 155 (f) / 155 (f) Getting close on finally breaking the 150 mark that I have been stuck on for months.
Jerk x 2 – 135 / 155 / 175
10mins of hollow rocks x 10/min and supermans x 10/min
200m Run + 150m Versa Climb – 1:50 I think?
10 rds x 2 Power Snatch @ 100 lbs
10 rds x 2 Split Jerk @ 135 lbs
And great work on all the Paleo eating everyone. It really gets much easier once it becomes your routine. Get creative with your cooking -there is a thousand resources. It doesn’t have to be dry chicken and lettuce for all your meals. Looks like Ruthie has figured that out big time!
I keep trying new veggies I’ve never had before. Playing with all the pretty colors is fun! Thanks to Coach Dan for his guidence. I don’t even crave all the crap I used to a month ago. It’s guilt free eating and it feels good.
Tabata Double Unders=268
Press-3@45/95 1@115/125/135f
Split Jerk- 2@165/175/185
10 each superman/hollow rock on the minute for 10 minutes= all rounds unbroken. No cheats today but feeling a little hungry.