Rest day/Make ups
This time last year… Randy wrote Reality check… you STANDARDS.
A week in review:
Band Pull Apart Series
Jump Rope Clinic
CFC Goal Setting Seminar
Veal Meatballs in Tomato Sauce
Sadie Hawkins Workout
Back at the Pier
SundayFebruary 10 2013
SUNDAY = YOGA.
9-10am at CFC.
Email melissa@crossfitchicago.com for more info.
Made up Monday. Back Squat – 115-135-155-165-180-190. Getting good depth but need to drive up from my heels. Thanks to Rudy for the tips.
Gwen At 80. Can’t remember time – 8:30ish. Should have gone heavier or faster. I had too much left on the tank when this was done. Fun workout though. Really burns the grip.
Post – band pull aparts. Listened to Paperboy – Ditty on the drive home. Good morning.
A1:DE Bench: 8×3@225
B1:2 Board Bench: 3@315-345-370, 2@385
C1:Standing Press @ 145: 6-6-5-2
D1: TRX Pull-Up: 3xMax
D2: Chin Up: 3xMax
E1: Straight Arm-Pull Down: 3xMax @90#
E2: Lat Pull-Down w/ Pause: 3xMax@90#
E3: Hammer Curl w/ Isometric Hold: 3xMax@25@
F1: EZ-Bar Curl: 2×1:00 on 1:00 off at 55# 47-32
Made up Saturdays workout with Erica
Team “2 shades of grey”
Split up each even
10 KTE
20 Box jumps 20″
Goblet squats 25#
10 rounds even
Thanks to Rudy for the great tips on KTE. I was able to string 5 together
Did the Maggie & Devin wedding WOD on Wednesday, so I made up Wed’s workout today.
TECHNIQUE
A Deadlift 140-150-165-175-185-195-205
B HSPU 3x max – subbed DB strict press
never done a 1RM for DL so happy I finally have a number. think I could’ve handled more than 205# but PR nonetheless. looking forward to seeing this number increase
3 Rounds for time of: (12 minute cap)
50 DUs (scaled to 10)
30 KBS (1 pood)
10 Thrusters (scaled to 65#. 40% of 1RM BS is 72#)
time =11:17
attended the jump rope seminar yesterday and was hoping to see a difference today but not so much. way too much thinking and then frustration set in. couldn’t string more than 3 together. KBS were the most tiring movement. 3 rounds were 20-10, 15
-15, 10-10-5-5.
Thanks to Carolyn for the one-on-one coaching! And thanks to all that ladies that stayed after they completed their workout to cheer me on as I finished my last round. Appreciate it!
Made up Friday workout:
Shankle Complex: worked up to 195.
Metcon (7 HSPU; 7 CTBPU): 7 rds + 3 HSPU
20 min break; made up Monday Metcon:
Gwen @ 136#
15 – 1:29
3:30 rest
12 – 1:48
5:00 rest
9 – 1:10
Sunday swim club is growing!! Kate M joined steph p and I for a pool workout.
Getting more comfortable with swimming again.Need to breakdown my technique a bit. thanks Kate for the pool toys to help work on my stroke.
Overall swam about 2000m according to steph :) good workout!!
Pre- Failed waking up for yoga. Apparently I dont have an alarm set for sundays..
Made up tuesdays work out at @lafitness(poop hole)
Bench Press 6 x 5 (70%) (Final Set is AMRAP)
120-120-125-125-130-130(11)
Pull-up 6 x 5 (Final Set is AMRAP)
5-5-5-5-5-9
3-6-9-12-15 reps for time of: (8 minute cap)
(7:35 rxed)
Toes-to-Bar
Burpee Box Jumps (24″)
Finally started stringing TTB together, went unbroken through the 9 set, barely made the time cap.
Post
6.6 mi run 45:34
10k PR (-10:48 from my previous run on Dec 8)
Im 2 months into crossfit and im definitely seeing results. Woot woot!