Overall solid performance for me considering this was my first WOD in 6 days. Also good to see others set new PR’s.
3 Rounds of: Run 400M; 90 seconds rest between efforts – 1:08, 1:14, 1:34. I was the fastest on the first 2, but well behind on the last run. I think Aaron had the best combined time.
Clean and Jerk- 1/1/1/1/1 (Max Effort) – 75/95/115/125/135 (PR)
7 RFT of: 7 Front Squats (135/95)/7 Ring Rows – 8:05 @ 115 lbs
Clean and jerk:
135×3, 145×3, 155, 165, 175PR
Big PR for me.
Then for some ungodly reason I did Fran.
PR’d at 6:41, down from 7min even, which is great. Then I felt like I was dead for about 30 mins. Now I have the Fran cough. CrossFit! Thanks to everyone for cheering me on, and to Kurt, who pushed me through the WOD every step of the way. Wouldn’t have done it without him.
P.S. I didn’t come in today (even though it looked like a fun WOD *and* one that I can comfortably do in my “condition), because I’ve had cold symptoms and I need to rest and allow my body to fight this off. Too bad, because I love cleans.
Warm Up- 5Min AMrAP of 5 Pull Ups/10 Push Ups/ 15 Air Squats/ 20 Double unders = 3rds + 2. => working on my goats iny warm ups.
Power Clean & Push Jerk with the FAT bar – 76/85/95/100PR/105 F (pulled to the rack)
I am very happy with my technique here !! 🙂
MetCon- 7:06 @ 95lbs with the axel.
Congratulations on your PR, you are amazing… So hard to overcome things we aren’t so good at, but you make it look easy. Fabulous work Coach Tammyli, just fabulous!
Im going to have to say this has been a great week of pr’s for me 4 days in a row (Deadlift 325/ 2 rep max push press 165/clean & jerk 185/Row 1:41.2) Yes im glowing on the inside!
I might be on my own here, but I kinda enjoy bear crawls…
3 rds 400M sprints- 1:36, not sure, 1:55- running was super hard today for some reason and I faded pretty quick!
Clean & Jerks- 85/95/105/115/125(pr)/130(F)
7 rds of 7 front squats/7 ring rows- 8:58
Squats @ 95, 1 rd of ring rows with the box, 6pm was a huge class and the rings were a bit of a cluster f so I jumped in wherever I could, not sure if I could have completed all 7 rds with the box, prob would have taken 20 min!
My hubby Ryan doesn’t usually blog so I wanted to post for him that he PR’d on his clean and jerks this morning! He got 120#! Yay Ryan!
Go Ryan!!!!
Overall solid performance for me considering this was my first WOD in 6 days. Also good to see others set new PR’s.
3 Rounds of: Run 400M; 90 seconds rest between efforts – 1:08, 1:14, 1:34. I was the fastest on the first 2, but well behind on the last run. I think Aaron had the best combined time.
Clean and Jerk- 1/1/1/1/1 (Max Effort) – 75/95/115/125/135 (PR)
7 RFT of: 7 Front Squats (135/95)/7 Ring Rows – 8:05 @ 115 lbs
Big Holiday Nooner
400m Runs – 1:17 / 1:19 / 1:27
Clean and Jerk – 125 / 135 / 145 / 155 (pr) / 165 (Clean pr) Jerk Fail /
160 (pr)
7 Rounds- (@125) – 7:51
Way to go on the PRs!!
Great day, all the nooners did great!
Clean and jerk:
135×3, 145×3, 155, 165, 175PR
Big PR for me.
Then for some ungodly reason I did Fran.
PR’d at 6:41, down from 7min even, which is great. Then I felt like I was dead for about 30 mins. Now I have the Fran cough. CrossFit! Thanks to everyone for cheering me on, and to Kurt, who pushed me through the WOD every step of the way. Wouldn’t have done it without him.
Coach Dan
Yay for a PR!
Congrats Coach Dan on a new PR on Fran today! And a new PR on longest recovery time needed after a wod (;
Lots of fun with the holiday nooner:
400 Meter Run –> 1:09(PR)/1:23/1:43 (I think). Went as hard as I could chasing after Chris T. on the first round. Dude is fast!
C&J 135/155/175/195(PR)/205(f) Note to self: do not be the demo model for your PR.
7 Rounds – 7 Front Sqt @ 135#/7 Pull ups: 7:58.
Big ups for all the PRs and milestones people hit today. People seemed to be having breakthroughs with their barbell work. Great job!
http://www.youtube.com/watch?v=BQZjC7cNbyE
Congrats on the pr Kurt! Heavy duty man.
That guy is frikkin amazing, but are those shorts really necessary?
If I understand correctly those shorts work kinda like this (but with out the battery):
http://www.youtube.com/watch?v=2Ysb-Oko3Bg
I love that this suit’s first use is for wellness! 🙂
Congrats K-Rod 🙂
500M Run x’s 3 rounds= 1-1:47/1:45/1:28
Clean and Jerk- 5@45/3@95 1@125/140/165/185/200PR
7 RFT of: 7 Front Squats @ 135/7 Ring Rows (18″ box)=4:50 rx’d
Yay for a PR! 🙂
Thanks Gillie and feel better 🙂
Believe it or not but I thought of u when I wrote today’s WOD. (true story)
Awwwww, Bc she’s one diesel mama to be! Congrats on your PR Coach, your a diesel daddy!
Now I’m *really* sad I couldn’t WOD today!
And thanks Nikki!! You are so encouraging!
Had to do the 200 (;
Honestly K-Rod I did not read the blog until after after. I was stuck @195 since November. Congrats to us both I guess 😉
P.S. I didn’t come in today (even though it looked like a fun WOD *and* one that I can comfortably do in my “condition), because I’ve had cold symptoms and I need to rest and allow my body to fight this off. Too bad, because I love cleans.
Feel better!
Warm Up- 5Min AMrAP of 5 Pull Ups/10 Push Ups/ 15 Air Squats/ 20 Double unders = 3rds + 2. => working on my goats iny warm ups.
Power Clean & Push Jerk with the FAT bar – 76/85/95/100PR/105 F (pulled to the rack)
I am very happy with my technique here !! 🙂
MetCon- 7:06 @ 95lbs with the axel.
Great job today Coach! You inspire me to be better. Keep rockin it Tam 🙂
Congratulations on your PR, you are amazing… So hard to overcome things we aren’t so good at, but you make it look easy. Fabulous work Coach Tammyli, just fabulous!
Warm up- Bear crawls and crab walk
400m Run x3
Clean & Jerk 135/155/175/185pr 🙂 /190f
Im going to have to say this has been a great week of pr’s for me 4 days in a row (Deadlift 325/ 2 rep max push press 165/clean & jerk 185/Row 1:41.2) Yes im glowing on the inside!
I might be on my own here, but I kinda enjoy bear crawls…
3 rds 400M sprints- 1:36, not sure, 1:55- running was super hard today for some reason and I faded pretty quick!
Clean & Jerks- 85/95/105/115/125(pr)/130(F)
7 rds of 7 front squats/7 ring rows- 8:58
Squats @ 95, 1 rd of ring rows with the box, 6pm was a huge class and the rings were a bit of a cluster f so I jumped in wherever I could, not sure if I could have completed all 7 rds with the box, prob would have taken 20 min!
loveeee the numbers on that c&j! you keep me going with those 😉
Daaaaaammn Girl
You Rock!!
I love the stones. Strength class was fun, shouldered a 150# ball, halfway on the 180. Next time.