Sat 13 Oct 2012
Brooke! Super Duper Event Planner!
Posted by AllisonNYC under Skills and Drills, WOD
[20] Comments
Give this woman your money! 
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WOD:
Push Press
3-3-3-3-3
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Cash Out:
10 Slow Back Extensions
10 Strict Toes to Bar
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Ummmmmm……
http://www.youtube.com/watch?feature=player_embedded&v=nnvfFp_iQaw
20 Responses to “ Brooke! Super Duper Event Planner! ”
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Whoa!
he anniversary and marathon party is going to be a good time with some good meat, good friends, amazing runners, and some beer!
P.s. go team black!!
93×3, 98×2
not my day today – 95/100(PR)/95/95/95
previous 3RM 95
paleo wod 2: 70, scaled
back to bed
clean&jerk practice, did 95# until i felt more comfortable with the split.
10min AMRAP w.Eroc
8 swing (1.5pood), 12 T2B, 24 DU
5 rounds+swings and 4T2B
practice ring dips and terrible L-sit hold on paralletes
PP – 78-83-88-93-98(PR)
DU practice, hopeless. Eroc thank you so much for all of your help though.
167
115-120-125-130-140(f)-135(f)
Previous PR was 135 on 7-29-12. I’m pleased to be in that area having not done this lift in 3 months.
Open Gym
6 Power Cleans / minute for 5 minutes at 135.
Midline Stability work with Francesco – great workout bro!
Endurance WOD with Eric & Lauren:
10x 200m sprints
34sec
34
36
37
37
38
37
38
38
35
Open gym:
3 rounds
500m row
10 pullups
15 GHD pullups
Attempted the amrap with Eroc but relaxed I was exhausted!: completed only a few rounds then bailed for double under clinic
Oh yea…I GOT A DOUBLE UNDER. what?!!! Thanks EJ & Eroc!
Forgot the cash out for endurance WOD
3 rounds NFT
10 T2B
10 push ups
Did today’s WOD in open gym.
105# x 3 (PR)
DU clinic I managed to string 3 together and then lost it. Really helpful though and now I know what I need to work on. goal for end of the month is 7 DU in a row.
3 mile run around the reservoir, not timed (under a half hour)
Made up Thursday’s wod. I’ve lost the ability to work out on my own. Took the opportunity to chat with Sandy and KPO when I should have been sticking to the workout.
15:13
105#
Strict dips (OK, on a few at the beginning my feet couldn’t help but do a little wiggle on the way up)
115, 120, 125, 135, 150 (PR by 25lbs.)
Endurance wod 10 200m sprints. Last 4 were 36 sec, 37, 31, 32.
Nft 10 push ups, 10 T2b 3 rounds
Open gym with carducci. Worked on clean and press. Got up to 135# than worked on keeping technique right.
Bench press: worked up to 3 rep max: 185, 215, 235, 250#. Failed 275-too big a jump.
Double under clinic. Thanks Eroc and EJ!! Started to string them together.
D/U goal: put 50 togehter in 4 weeks. Amy’ s is 10. She finally did some today!!! Finally!!!!!!!!
perfect weather for some sunday morning football
Bench press 5×5 w/ 210 lbs
WOD at the gym:
Push press – 65 lbs; 95 lbs; 135 lbs; 155 lbs; 160 lbs; 170 lbs (fail – 2 attempts) -> PR
Front squats – 135 lbs ( 5 sets of 5 reps)
Split Jerk – 45 lbs; 65 lbs ; 115 lbs; 135 lbs; 155 lbs; 170 lbs; 170 lbs -> PR
Dead lifts – 135 lbs (10 reps); 225 lbs (5 reps); 275 lbs (5 reps); 325 lbs (1st attempt – fail but 2nd attempt cleared!!!) -> PR – my legs were shaking all over the place on that lift but happy I cleared it
rowing and plank holds in open gym.
fun
Snatch
47.5(3)-57.5(3)-67.5(3)-67.5(3)-67.5(3)
Snatch Pull 3×5 (#75)
Squat 5(105)-5(125)-5(147.5)-5(147.5)-5(147.5)
Press 5(45)-5(55)-5(62.5)-5(62.5)-5(62.5)
Push press: 70lb, 75lb, 80lb, 85lb (pr), 90lb (pr)
Short sprints workout. 8 sets of 400 meters with 20-second rest between each sprint.
Went to the DU clinic…need to focus on keeping my legs straight when I jump. Goal for the end of the month is 10!