Teams of two: (one person working at a time)
400M Run
20 Pull-ups
25 Burpees
30 Med Ball Rotational Tosses (20/14) (right)
30 Med Ball Rotational Tosses (20/14) (left)
25 Burpees
20 Pull-ups
400M Run
This time last year… Erin wrote up a recipe for Coconut Flour Pancakes.
Partner WOD with Brian this morning: ~14:20. Fun times at my first Saturday 8am class.
Strength 13.5
A1) Press 7×3 @ 135#—AMRAP set 10
A2) Bent-over-row 7×3 @ 135#—AMRAP set 18
B1) BB JM Press 4×12 @ 65#
B2) BB curls 4×12 @ 65#
B3) Black Band Pull Aparts 4×25
Conditioning–
Did today’s CF class. Partnered up with Adam B. I think our time was 16:11. Nice time Mark S. and Brian. I thought we were moving pretty fast but I guess not. Fun little workout.
One partner does the a movement then the next partner works while first partner rests
400 m run
20 pull ups
25 burpees
30 mb toss
30 mb toss
25 burpees
20 pullups
400m run
Post Wod–20 min planks
@CrossFit 26 St Louis Missouri
WOD
12min amrap
7 power snatch @95#
15 box jump 24″
7 rounds
Fun morning!
Oly Focus 2.5 w/ Bryce:
Hang Snatch: Worked up to #160. +#5 from Tuesday’s session. Pulls felt good today but shoulders were a little smoked from yesterday’s work so had some stabilization issues when receiving the bar–little shaky.
C&J: Worked up to #215. A few misses at #225. Power cleaned #230 a few weeks ago so just need to keep the intensity up the entire session.
Jumped in on the 11am class with Coach A-Train Campisano:
Metcon, Rx’d w/ MattJ: 13:10
Fun little burner. Everything unbroken.
Rx with Radin 15:44. Both of us were a little sloth-brained this morning, so we did the first 400m together before realizing it was one at a time. So I did a second 400m before we got into the pullups, which probably slowed me down a bit.
Everything unbroken for both of us, except the second set of pullups for me, where my grip was shot from this week. If I don’t see pullups at all on the schedule for a week or so, I will not be disappointed.
Team workout with Courtney @ 19:21
The classes were small today, where was everyone?!?
Oly Total with SnatchMasta Kacey today!
Snatch: 95 (10# PR)
Clean & Jerk: 115 (4# PR)
Suuuuper excited for the Snatch PR…have been stuck at 85 since winter.
Post: Lots of 90# (then 45# when sh*t got weak) sled pulling/girl talk.
Partnered up with my sister, Angelica who is visiting from out of town. Used 14# WB, black/ red band. First 20 pullups unbroken, yes I need to start weaning myself off the bands. Also, did this on 4 hours of sleep so happy to just get through the workout without collapsing. It was extra humid in the box today!
TIME: 19:50
Oly total with Gina, Carrie and Meghan in the morning.
147 snatch
177 c+j
Both PRs (yes, each by only 2#…woo fractional plates!) and I didn’t give a lot of effort in trying heavier after that.
Then team workout with Carrie. Finished at about 20:22. The oly total unexpectedly took a lot out of me! Definitely felt sluggish the whole time.
@Gina p
St Louis drinking beer and watching Footy.
I realize I forgot to include my most important post-WOD activity today, which was going to an intro session with my mom, who at the ripe young age of 65 completed the baseline WOD (modified with knee pushups and jumping pullups) in 10:30. Pretty solid form on the row, squats and pushups. Situps were the least fun for her because she couldn’t seem to relax her shoulders and neck muscles. But I have a feeling you just might see her around the box one of these days. She’ll be slow and steady, but she’s one tough cookie. Way to go, mom!
@Elizabeth, those number are freakin’ impressive! Nicely done.
PM session with the youngsters
10k BOB push run on the lakefront. And I’m spent.
Tony – I’m so glad your mom came back to give it a shot! I can’t wait to see her around CFC!
And to be about 20% of the posts today, I wanted to give a shout out to everyone doing the chi tri tomorrow. Good luck, have fun, and make sure you give out more kicks to the head than you receive.
@AliG: thanks, I’m really hoping she gives it a shot!
And maybe one of these days, she can be a charter member of the MOC (Masters Only Class), but that’s getting a bit ahead of myself, ha!
@tony… 65, that’s rocks!
Day 5
A – Hang Snatch 1-1-1-1-1 95-115-135-135-135
B – Clean and Jerk 1-1-1-1-1 135-155-189-205-205
C1 – Chin-up 3 x 8
C2 – Handstand Hold 2 x 45
C3 – Single-Leg Squat on Box 2 x 4/leg
C4 – Banded Back Extension 2 x 25 (Gray)
Thank you Emi for working w me! DNF. I modified reps then upped during wo when feeling good. Mistake bc I got pukey feeling waiting for Emi to finish her run. Was too lightheaded to even walk the 400. At least we know it was max effort. Pull ups and burpees are tough after csection, plus the wall medball things and a bit of ab work in warmup prob did me in.
@ Brett: Nice work on the BOB 10K sled push!!
Strength 2.0 – Oly Focus Day 10
A – Hang Snatch – worked at 75# at minimizing any jump forward in my landing
B – Hang Clean and Jerk – worked at 95/105# at staying in my heels on the jerk
C1 – Chin-up 3 x 8 (w/ black band)
C2 – Handstand Hold 2 x :45
C3 – Single-Leg Squat on Box 2 x 5/leg (these were more like pistols until Adam showed me how to do this correctly)
C4 – Banded Back Extension 1 x 25 (Orange)
Oly Focus 2.5 w/ Bryce:
Hang Snatch: worked w 105# . Tried to tie everything together w some success. Dont jump too far forward, dont let my feet leave the ground, quick, and punch up. Among other things.
C&J: Worked up to 165#. Had to work from the hang to ensure I’m hitting my thighs on the way up and, again, don’t jump forward. Had some good jerks. Getting under the bar faster.
Less frustrating than past weeks. Getting more and more good lifts. Just need more consistency.
AdamC let mattJ, Anthony, Tim and I jump in the 11am metcon. Teamed up w Handsome Tim. This one was fun despite the burpees. 18:32.
Oly Focus w/ Bryce
Hang Squat Snatch – Worked up to 185
Squat Clean + Jerk – Worked up to 265 (which was ugly)
Partner Workout with Handsomer Brett L.
18:32 (a big part of which was me doing burpees).