WOD 6/13/12
5 Minutes of Hip/Calve Mobility
5 Rounds of: 40 Yard Sprint; 45 seconds rest between efforts
5-10 Minutes Shoulder Mobility/Muscle Up Practice
5 Minutes Clean Practice
(20 Minute Cap) Ascending Ladder from 1-10 of: Muscle Ups/Cleans (165/115)
[youtube http://www.youtube.com/watch?v=G6Kjx3grrvk&w=440&h=248]
Man Chrystie I miss you!! Still so proud of your first MU!
– hey I wanted to start a Professionals Networking page on the blog. We have so many talented athletes that I think it would be nice to get you all together on one page.
Send me something about yourself & a photo and I will throw it on there. People that came in mind at first were Mr & Mrs Fritche / Julie A/ Steve/ Doc J/ Aaron……
Great idea! I’d love to know what others are up to!
My photo and bio is here: http://gillianfritzsche.com/bio
Ryan’s (short version) is here: http://ryanfritzsche.com
Hi Tam! Miss you all. I hope to back next week as long as I don’t have any set backs. Save me a baby bar! xoxo
wow this was hard. I got 5 full rounds and 15 pull ups. subbing 3 pull ups and 3 dips/ muscle up. Song is a total beast as well as Mike martin. Good job this morning 6 amers
5 Rounds of: 40 Yard Sprint; 45 seconds rest between efforts
(20 Minute Cap) Ascending Ladder from 1-10 of: Muscle Ups/Cleans (165/115) – 6 full rounds, 3 ring rows, 3 ring dips (cleans at 95 lbs). After round 5, I subbed ring rows for pullups, as I did a bunch yesterday.
4×40 yard spints => 9, 9, 10, 9 seconds
I still have soreness in my ligaments. Makes quick leg turnover difficult. When I was 5 weeks preggie, I did a 40 yard sprint at 6.49. I could go faster than 9 seconds now if my ligaments weren’t hurting while I run. Perhaps I shouldn’t run until they’re better? But how will I know when they’re better if I’m not running (since that’s the only time they hurt)?
1-5 ascending ladder of: muscle up progression / power cleans @ 75# => 14:35
For the muscle-up progression I did three ring dips with the blue band and three slightly jumping pull ups with the bar. Strangely, jumping hurts. Hurts the pelvic area.
I scaled the WOD because I had to get home to baby.
I really do think both of these things I’m dealing with (1. pelvic ligaments and 2) pelvic cartilage) are injuries from labour and not from having done CrossFit until 38 weeks.
(8.5 weeks PP)
oh man felt so good to be back yesterday. I’m starting to ease into it, still scaling lots but I can’t handle this break. Going for my MRI next week :/
I feel so lazy and crappy today.
I could barely lift the bar over my head and I quit my WOD 3 times in a half hour. 🙁
sometimes you just need to rest your body. Anyone out there up for an Early morning bike ride to nJ and back. train leaves 5:30 am Easy pace and mostly flat. Just over the GWB and back.
You’ll be power cleaning 150 in a week, MRI shmem r i =)
hahahaha <3 you!
Got through round 5 Rx in 15 minutes!
Sweeeeet
Go Rory
Rxed ! That’s impressive!!
Sprints
between 5.0 and 5.5 seconds Couldn’t get sub 5 there, next time :).
WOD – Assisted Muscle ups, so close yet so far 🙁
6 full rounds and 6 cleans in 20 minutes weight @ 145 Ba-rutal
Anyone have any suggestions on getting that pull higher? I feel like I could nail it if I could get another inch at the top of my pull.
The better kip you get the higher you’ll be able to pull yourself over.
Started a 12-week o-lifting program yesterday. Let’s see where I am in three months.
WU = 500 row in 1:47
Snatch balance
2×5 @ 85
2×5 @ 100
Clean
2×5 @ 115
2×5 @ 135
Back Squat
2×6 @ 150
2×6 @ 180
Snatch Pull
2×6 @ 90
2×6 @ 105
3RNFT of
1 muscle up
12 GHD situps
12 GHD hip extensions
1 spring back and forth across gym
Coach Dan
*sprint
No… I think you really meant ‘spring.’
Clean: 1 @ 185/205/210(f)/185/205/210(f)/185/205(f)
Press: 5 reps x 3 sets @ 115#
Squat: 5 reps x 3 sets @ 225# (might have to do a back off week with my squat… maybe next week. Just feeling tired in the movement.)
Going to get Cindy later today.
How did you do on Cindy ?
Better than last week: 15 rounds +5+10+5 (17 rounds is my PR). Getting much better with my body weight endurance WODs, But still not where it needs to be. First 10 minutes I had 10 rounds, than slowed down.
nice.
lol. I want to see those springs.
Snatch- WU-3@75 WS- 5@105/105 5@115/115
Push Jerk- WU- 3@105 WS- 5@140/140 5@155/155
Front Squat- WS- 6@145/145 6@155/155
Clean Pull- 6@145/145 6@155/155
Strict Weighted Muscle Up- 1@25/45F/35pr
I am sorry for earlier, but thanks for letting me take your class, I love watching you Coach. I am learning everyday! & I do feel much better now that I got the WOD in
Xoxoxoox Izzzz
Warm Up – 5 40yard sprints – 6.5 Max
Worked my Muscle Ups for a while, I do feel stronger here. I did get my first Ring dip today. Just One… Now I am psyched!!
Got to 9 rounds + 1 MU on the ascending ladder @ 95lbs power cleans.
You did amazing at the WOD… Such a pleasure to WOD with a fit female to keep us inspired… Thank you for warming us up!
5 rounds of 40 yard sprints… Far from what I used to be, I think 6.9 was my fastest… Yikes! So happy for Sensei that fed me gravel in his sprints… Love seeing you progress 😉
Mobility then got to work on muscle up progressions. Coach Tammyli helped showing us (that needed the scaling) these with great form… I can smell a muscle coming from you soon Coach… I can’t wait to see it! Coach Iz was guiding the Muscle up crew… And with a weighted belt chain contraption to show a muscle up as well, this man eats his Spinach!
20 min cap of descending ladder 10-1 of muscle up progression and power clean @ 65lbs. I made it to the 10 muscle up progressions, but could only get 5 power cleans. 🙁 THANK YOU SO MUCH COACH IZ for helping me with my poor form. I truly appreciate and feel bad that you had to remind me so many times about my for. Afterwards i reflected with Coach Kurt and I think I lack trust and confidence with my body and movements that prevents me from doing these right… I hate to let you and Coach Tammyli down…. But the both of you are so positive, love the encouragement, I will just keep trying. Sensei you got the full package, you have form, technique, and now speed. Stop being greedy, can’t you share some of your gifts lol jk more the power to you Hun
Thank you Coach Tammyli who was WODing but would stop just to help me and others with our form, heart of gold!
Thank you Coach Kurt for trying to help me as well… It’s much appreciated. Its not yous its ME 🙁 I’ll be practicing with the broom stick in my house tee hee. =)
I feel so blessed to be in this box, I <3 CrossFit 718!!!!
6/12/12 (forgot to post)
800M Run=3:08
Squat- WU- 5@45/135 WS- 5@225/3@255/1@285F
Bench- WU- 5@135 WS- 5@170/3@185/1@205
6/11/12
Rope Undulation- 6 rounds of: 30 seconds on/15 rest
Press- WU-5@45/75 WS- 5@105/3@120/1@135F
Push Jerk- 1@135/145/155/165 Split Jerk- 1@175/185F
then Push Jerk- 1×5 @135
Strict HSPU- 5/5/5/5
Holy bleepity bleep, what didn’t you do today? Tammyli, Moises, Sensei, and I will be rooting you on at the games 2013! Keep up the great work!
amen!
Did some hand stand walk Practice. Got to about three feet. 🙂
500 m row 146
Descending ladder 10-1
L-muscle up/165 clean
Did the wod all the way through because my phone’s screen blanked out and the timer stopped going. :/. Great wod none the less. Muscle ups were easier than the cleans.
Damn I just realized I did it backwards. Lol. Oh well still a great wod.
Dang no time. 🙁