5 min Super Plank (walk out) I got 35 in and i liked this excercise except my elbow is killing me after a hockey accident on monday.
3 rounds of: 1 min max effort- Thruster (95/65lbs); 60 second rest- I got 15-13-13= 41
4 RFT of: 10 each- Wall Ball (20/12lbs)/Ring Push Up/Supinated Hip Rotations- i did this in 14 minutes and was scratching my head. I was getting lapped by the entire class. After demanding a recount I realized I was doing 20 reps per excercise. I never really did pay attention in class. – good work AM
5 min Super Plank – 39. Wish I pushed myself a little harder and at least hit 40. I think I need to be facing the clock, it’s inspiration.
Thrusters @ 95lbs – 6 completes + 2 fails/ 5 completes / 5 completes + 1 fail. Glad I pushed myself to do the 95lbs.
4 RFT of: 10 each- Wall Ball (20/12lbs)/Ring Push Up/Supinated Hip Rotations – 8:47. I got in a rhythm and blew through this. I can probably work on deeper extensions on the Supinated Hip Rotations and Ring Push Ups.
Also Cahill totally humbled me with his time for DOUBLE the reps x.x
No humble pie there that was my own idiocy. it was hard enough as RXed I need to learn to follow instructions. Good work on the thrusters and doing the rxed weight. build up to it and get the technique down pat. Fun times in the early class
Man, crazy week. Finally made it in and worked out with the 8 o’clock crew. So great to see you Marina, Ryan, G, and Aaron!
Super plank: not too bad, didn’t count but felt good
Thrusters @65: 15/14/13
4rft: 6:20
and finished with the ten min row. great day, my shoulders are shot
Question :
What happens when you show up at the gym to wod with Iz at three and then your four o’clock client is a no call no show…
Answer :
You wod from 3-6 of course
I won’t bore you guys with what I did today so lets stick to the 5:00 class:
Super Plank – no idea how many I just kept moving.
Thrusters @ 95 – 24 – 15 – 14 = 53
I feel like this is good Fran practice. If you want to get into the 3 minute range try and hit 21 – 15 – 9 (or more) for all of the rounds and hopefully your pullups are a strength.
4 rounds for time = 5:30
Great job Cory you got me tonight my friend.
The 7:00 Strength Class was fun to teach, tonight we worked on our squat series, then had some extra time so we did a little bit of tire flipping. Good work Martin and Lillian !
See you all tomorrow
PS… I feel like the Versa Climber is so much easier when that Country beat starts kicking in don’t you agree Jose?
Warmup: 3 min DU – 65
5 min Super Planks – 27 (super easy at first, wow my core is on fire)
3 Rounds Thruster @65lbs – 11, 11, 12
4 RFT – 6:12
10 min row @75% – 599 calories
Oh Man you and Jess killed the thrusters…. Nice job Ladies.
It looks like I didn’t even try. 🙁
5 min Super Plank (walk out) I got 35 in and i liked this excercise except my elbow is killing me after a hockey accident on monday.
3 rounds of: 1 min max effort- Thruster (95/65lbs); 60 second rest- I got 15-13-13= 41
4 RFT of: 10 each- Wall Ball (20/12lbs)/Ring Push Up/Supinated Hip Rotations- i did this in 14 minutes and was scratching my head. I was getting lapped by the entire class. After demanding a recount I realized I was doing 20 reps per excercise. I never really did pay attention in class. – good work AM
hahaha I hate I missed this with the early morning crew. Counting is hard at 6am
Yeah, we missed you this week. Get back to class..
5 min Super Plank – 39. Wish I pushed myself a little harder and at least hit 40. I think I need to be facing the clock, it’s inspiration.
Thrusters @ 95lbs – 6 completes + 2 fails/ 5 completes / 5 completes + 1 fail. Glad I pushed myself to do the 95lbs.
4 RFT of: 10 each- Wall Ball (20/12lbs)/Ring Push Up/Supinated Hip Rotations – 8:47. I got in a rhythm and blew through this. I can probably work on deeper extensions on the Supinated Hip Rotations and Ring Push Ups.
Also Cahill totally humbled me with his time for DOUBLE the reps x.x
No humble pie there that was my own idiocy. it was hard enough as RXed I need to learn to follow instructions. Good work on the thrusters and doing the rxed weight. build up to it and get the technique down pat. Fun times in the early class
What was that I heard this morning…. Super Heros huh 🙂
Good Work today Flash!! Now we got to get Batman on the blog
Did a home edition today:
20 minute AMRAP:
5 ring push ups
10 Knees 2 Elbows
15 Squats
12 Rounds.
dedication
Man, crazy week. Finally made it in and worked out with the 8 o’clock crew. So great to see you Marina, Ryan, G, and Aaron!
Super plank: not too bad, didn’t count but felt good
Thrusters @65: 15/14/13
4rft: 6:20
and finished with the ten min row. great day, my shoulders are shot
Warm Up – Rope Undulation TABATA (half assed)
Snatch – 2/2/2/2/2 – 45/50/55/60/65
3 RFT of 5 65lb Thrusters/ 5 Pull Ups – 3:43
400m Sled drag w/75lbs – 6:21
3 – 1 Min rounds of 65lb Thrusters max effort – 21 total.
Looking forward to a rest day 🙂
Super Plank – 42
3rds Thrusters – 17 / 14 / 13
4RFT – 5:24
10min Row @ 75% – 2250m
I like crossfit.
12 round Tabata of: Rope Undulation
Snatch- 5@45-1@95/115/135F/125/130/135Fx2
Snatch Balance-Over Head Squat- 1@135/145/155/165/175F
400M Sled Tow @ 120lbs+17lbs sled= 4:43
400M Sled Tow @ 95lbs= 3:49
400M Sled Tow @ 45lbs= 2:47
just for the hell of it. let me drag this sled around all day.
Pleasure Woding with you Coach.
Question :
What happens when you show up at the gym to wod with Iz at three and then your four o’clock client is a no call no show…
Answer :
You wod from 3-6 of course
I won’t bore you guys with what I did today so lets stick to the 5:00 class:
Super Plank – no idea how many I just kept moving.
Thrusters @ 95 – 24 – 15 – 14 = 53
I feel like this is good Fran practice. If you want to get into the 3 minute range try and hit 21 – 15 – 9 (or more) for all of the rounds and hopefully your pullups are a strength.
4 rounds for time = 5:30
Great job Cory you got me tonight my friend.
The 7:00 Strength Class was fun to teach, tonight we worked on our squat series, then had some extra time so we did a little bit of tire flipping. Good work Martin and Lillian !
See you all tomorrow
PS… I feel like the Versa Climber is so much easier when that Country beat starts kicking in don’t you agree Jose?