WOD 8/12/13
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WOD 8/13/13
I’m sad that I didn’t get out of bed for my birthday WOD! Sleep won this morning!
Happy birthday Tina.
Happy Birthday Tina !!!!
First off, Happy B-Day to Tina, next time get outta bed!
6 Minutes of Hip/Ankle/Back/Rack/Shoulder/Over Head Mobility- Got a few mobility issues I’ll be focusing hard on for the next few months
A- WU- For Time- Tabata- Wall Ball + 200M Run: 52 Wall Balls, 1:05 on the run, slow, but I wasn’t actually sprinting it.
B- Hang Clean + Power Jerk- 5@55% + 2/2/2@80% + 1@90% + 1@95%: 95 for reps- 150 for reps of 2, 165 for 90% and 175 for 95% which is means I’ve made a 20% strength gain on the Jerk since starting Crossfit.
C- 12/10/8 RFT of: Front Squat @ 65%/Pistols each leg (Pistol progression 1 ,2,3&4)/T2B: Front Squats at 155; left leg is hating pistols, Toes to the bar has really improved, still need to work on flexibility.
Happy bday Tina! Birthdays should be guilt-free sleep-ins.
A- 70 wall balls, 200m in 51 seconds
B- Hang Clean + Power Jerk- 5@55% + 2/2/2@80% + 1@90% + 1@95%
5@65#, 2/2/2@95#, 1@110#, 1@120#
C- 12/10/8 RFT of: Front Squat @ 65%/Pistols each leg (Pistol progression 1 ,2,3&4)/T2B
13:02 – 100# front squats / pistols standing on 18″ box
Feliz Cumpleano Tina
Much LOVE xoxoxo
Happy Birthday Tina!
A- WU- For Time- Tabata- Wall Ball + 200M Run
79 Wall balls, 250 M Row in 1:01
B- Hang Clean + Power Jerk- 5@55% + 2/2/2@80% + 1@90% + 1@95%
45/65/72/77
C- 12/10/8 RFT of: Front Squat @ 65%/Pistols each leg (Pistol progression 1 ,2,3&4)/T2B
10:43 – Started out with 75 lb Front Squat for the first round, but had to knock it down to 65 lbs for the last 2 rounds. Pistols with ring assist. And attempted knees to elbows, but more likely got knees to an armpit if I was lucky.
Congrats to Will in the 11 am class for doing his first WOD after basics!
Oly –
WU – 1/2 Tabata (40) / 200m MB run (0:59)
Hang Power Snatch – 3@95/2@115/2@125/2@135/2@145
Clean & Power Jerk – 135/165/185/195/200(f)
I was supposed to be going with a hang PC but forgot and only did a HPC on the last rep and failed the jerk.
12/10/8 Front Squat @ 65% / Pistols ea / T2B – 12:51rx with front squats @ 180#(65% of 275)
This was waayyy harder that I would have imagined. Wish I could have gone unbroken on the FS’s to avoid added cleans but that was not happening. Did them 9/3, 5/5 and 4/4 – sucked.
Happy Bday Tina.
Thanks for the bday wishes guys!
A- WU- For Time- Tabata- Wall Ball (81- PR’d my tabata wall balls!)+ 200M Run
B- Hang Clean + Power Jerk- 5@55% 70# + 2/2/2@80% 100# + 1@90% 115#+ 1@95% 120#
C- 12/10/8 RFT of: Front Squat @ 95#/Pistols each leg (Pistol progression 1 ,2,3&4)used a 12″ box/T2B- 8:56
Oh wow I was so lame today
Warm Up 1/2 tabata wall ball +20-0m med ball run – 32 reps + 1:19 on the run
Hang power snatch singles – 55/65/75/80/85F
Hang Clean + Power Jerk Singles – 95/105/115FF
Then I quit my WOD right there. 🙁
I feel you! Same thing happened to me last week, but you know what some days are better than others- just know that you ARE a strong woman, but today just wasn’t your best day and move on!
You’re better than yesterday!
I love you guys so much. I guess I will have to make it up at the beach!!