Fri 3 Aug 2012
Friday
Posted by AllisonNYC under Skills and Drills, WOD
[27] Comments
WOD:
21 Back Squats
42 GHD Sit-Ups
15 Back Squats
30 GHD Sit-Ups
9 Back Squats
18 GHD Sit-Ups
** 155 / 225 **
__________
All things are difficult before they are easy.
- Thomas Fuller
15:52 rx’d
225 got really heavy. This workout was no joke.
Hats off to Jared and Big Mike – amazing. Small class, great coaching Coach Lauren (and Eroc).
12:36 @ 125
Jared mentioned that my enthusiasm may be driving some of the older members crazy. Global apology for not being able to control my giddiness sometimes. It’s just that I love this stuff…and am so amazed by the people around me.
Skinny, I love your enthusiasm.
Jared out.
Skinny has to appologise to nobody. The man brings it every day.
Treated this as a metcon and got as low as I needed to for the voice of Brendan in my head to appovie of my squat depth.
9:45 @ 135 lbs. Squats in the round to 21 and 9 unbroken. 10 and 5 in the middle.
Great weekend to everyone.
Killer WOD! was a nice leg killer, happy friday all
145 back
1/2 ghb 1/2 weighted abmat
13:59
13:29
120lbs-a little too light maybe.
p.s. Just took my BP & heart-rate at work: 111/61 and 51bpm. Thanks Crossfit!
Wish I could have joined the morning class!
Phillip – congrats!
6:30pm we have to close it out with 100% intensity
5 rounds, 15 pull ups, run the great lawn loop. Back at the box tomorrow.
http://uploadir.com/users/526/uploads/9q706kly.gif
Crossfit Lakewood Ranch
SWOD: 5×3 Cleans
Then 9 min ladder:
1 deadlift
1 clean
1 push jerk
2 …
SWOD: worked to 105 but mostly kept at 95 and felt comfortable.
Got to 3 on the ladder at 95 before starting over with 75 and got to 6. Glad I kept it light.
85 lbs
11:49
Half GHD / half ab mat
125 lbs
11:10
Did this last wk at same weight and 10:25. Legs felt extra weak today.
85lbs
Half GHD / Half ab mat (21,15), GHD 18
11:56
10:50 at 175#.
Back Squats:
Round 1 – 12 and 9 I think. Legs felt wobbly and weak.
Round 2 – 8 and 7. Legs feeling better.
Round 3 – 9
GHDs – First 2 rounds broken into 3 sets, last one 2 sets.
I’ll do 185 next time we do this. Great coaching, EROC. Lately, I find I want to come to the box just for the mobility! Also, I must admit that the air conditioning felt great when I walked in.
75 #
12:16
Thanks EROC. Good Friday night class.
Haven’t been in a week so stayed light.
65 lbs for back squats
round of 42 and 18 GHD
round of 30 weighted situps with 25# plate
15:33
205#
16:42
Great 5:30 class
12:07 @ 85lbs
- 21 broke down to 10, 6, & 5
- 15 – 6,5,4
- 9 – 5 & 4
GHD’s were full and no one my height so stuck with AM all 3 rounds. 30 & 18 were with 25lb plate
Back squats: 115 lbs
Time: 15:06 (not a great time and not much weight but trying to focus on form)
115 lbs felt like the right weight for now as I’m still working on form and building up legs’ strength
First 42 GHD – switched to ab mat for the last 10 as my form was getting sloppy
Sets of 30 and 18 GHDs – kept with it and did not use the ab mat
Back squats
Set of 21: 4,4,6,5,2
Set of 15: 5,5,5
Set of 9: 5,4
again- my fave pic of AVA!
at crossfit OGER in seattle-
push press
DUs
then a wod consisting of
chest 2 bar pullups
pistols
cleaning cement balls these guys cast in their basements
super fun working out with my little brother!
Weight 225
Time: 13:13
Set of 21: 11, 10
Set of 15: 5, 10
Set of 9: 3, 6
14:14 @ 165#, all 35# ab mat situps
Rxd 14:39
14:52 RX
Back Squats:
Round 1: 11, 6, 4
Round 2: 6, 5, 4
Round 3: 5, 4