Sat 26 Jan 2013
HE DID IT!
Posted by AllisonNYC under Skills and Drills
[27] Comments
Congratulations on your Victory, Ariel!
We’re ALL proud of you.
It’s awesome having you in our CFM Family. You’re a Beast!
__________
WOD:
Deadlift 10-8-6-4-2
Rope Climb 5-4-3-2-1
** Every Minute, Stop & do 6 Burpees. **
Snowboard AMRAP 5 hours
RX=black diamonds no falling.
Unfortunately I did not Rx.
In case that didn’t count…road WOD
10 rds- 10 push ups, 10 sit ups, 10 squats
7:31
ANNOUNCEMENTS/REMINDERS
SATURDAY – FEBRUARY 2 Hail to the Queen Competition
Cheer on 12 of our ladies at this fierce competition. Details coming out in the February newsletter
Want to help judge?
https://crossfit-queens-ny.zenplanner.com/zenplanner/portal/event.cfm?EventId=1619CC63-EC44-48B2-ADEB-901B713DADBC
FRIDAY – FEBRUARY 8 – Nutrition Challenge Potluck
Who said healthy had to be boring? Join us for an informal potluck. Bring your favorite healthy dish! Details coming soon. RSVP here (password – paleo) http://www.signupgenius.com/go/20F054DAEAE2FA75-20131
**SATURDAY – February 16 – Team Throwdown & Brunch
Event not to be missed! Yes it’s President’s day weekend, but why why not play hard with us before heading away for the long weekend. Check out what team you’re on below. If you need a team email me.
Brunch will be at SoJourn – RSVP below ASAP
http://new.evite.com/l/MNWN6JRWI5
To see who else is on your team, click here:
https://docs.google.com/spreadsheet/ccc?key=0AgiH5rT62m4jdEphQnhIRVE3NW55ZzdHYnhfSGh2THc
Endurance WOD with Lauren & Darcy.
13.1 miles
1:45.51
17:00 at 125# deadlift.
Really happy with this– last time I did a WOD with a bunch of deadlifts, I don’t think I could go over 103.
Great class, but crowded at ropes so I did “downward” rope climbs on rings. Ouch!
C&J (push jerk)
10×3 #107.5
Squats
5(95-110) 3(130-155) 5(185)
Bulgarian Lunges
4×10 (1pood/ea arm)
Competitor WOD – from CFNE
100 DUs
30 pull ups
30 front squats #95
30 pull ups
100 DUs
7:23
-My shoulder are toast so this was harder than it should have been
- FS should have been unbroken, did 15/15, pull ups were broken
-DUs should have been unbroken as well..MEHH!
Deadlift – 10-8-6-4-2
Rope Climbs – 5-4-3-2-1
Every minute 6 burpees
16:56 – @ 225
Rx Rope Climbs -with feet
Felt great all week…must be all this good clean eating!
Rest day tomorrow.
screaming like a 10 year old girl in the shower from rope burn – Rx+++++
Push Press
3 x 115, 3 x 125, 3 x 135, 1 x 145, 1x 155, 1 x 165, 1 x 170,
1 x 175(F), 1 x 175
Cleans
3 x 135, 3 x 145, 1 x 155, 1 x 165, 1 x 175(F), 1 x 175, 1 x 180, 1 x 185(F), 1 x 185
PP from 155 up are all PRs and cleans from 165 and up are all PRs. Good work Shane. Thx for the push.
Miami half marathon …. NFT. Tummy cramps and heartburn from start to finish. Honestly very disappointed, BUT Angela kicked ass and I am posting this from the beach. So I will live.
Time for some trashy romance novels.
Open gym worked on snatches, OHS and HSPUs
Didn’t keep track of reps, just needed the practice at low weights
Snatches at 53-58#, OHS at 53-63#, HSPU with 10# plate and 2 ab mats then moved to just 2 ab mats. Half the battle is getting over the fear…for some reason, everything I did today scared the hell out of me
DL @ 183 DNF
10-8-6-4
5-4-3-2
Annabel WOD for Queen comp
50-40-30-20-10 doubles unders
50-40-30-20-10 sit ups
10-8-6-4-2 snatches @ 75#
12:30ish
Doubles unders were terrible today…really hurt my time
HSPUs (competition style)
Max # on the min every min for 6min
5-4-3-2-2-2
Practiced a little of Evil Fran & then a few more HSPUs
Deadlifts @ 113# (PR)
16:41 subbed rope climbs w/ downward rope climbs.
Thanks Joe, Julie, and Melissa for giving me some pointers on climbing the ropes!
Back squats, treble chains – 235(3)x5, 240(1),250(1),255(1)
Accessory work: Strict HSPU,GHD Sits and Back ext
DNF
Got up to the 4 deadlifts. And did 1 rope climb.
245 on the DL and all rope climbs legless
Back Squats
235(2 chains)
7×3
annie, not for time but unbroken so who knows
CONGRATULATIONS, ARIEL!!!!
19:48, 205 DLs
Did first set of 5 on ropes, then next 3 sets modified, last set of 1 on ropes as well
All rope sets using feet – need to really work on this
Burpees were killer but really glad I did all 19 rounds
Squats: 135(3), 165(3), 185(3), 195(3), 205(3PR), 205(1), 215(1) crappy – pitched forward, almost lost it
Strict press: 75(5), 95(3), 105(3), 115(3PR), 125(1), 130(1PR), 135(1PR)
Deads: 180(5), 210(5), 240×2(5)
Total weight-9,135#
Annabel WOD for Queen comp- SCALED
50-40-30-20-10 singles
50-40-30-20-10 sit ups
10-8-6-4-2 snatches @ 45#
9:26
then did the first 21 of thrusters and jumping pull ups with 3 burpees every minute of Evil Fran
Also did a couple minutes of the DL/max rep hand release push ups…then realized best to wait until next week!
WOD 13:45
DL @ 103. Form is improving so now I gotta increase the weight.
Scaled rope climbs to rope pulls from ground using ring rope. Burned like hell, so they looked like crap.
DL@ 105
stopped at around 12 mins after the round of 6 DLs. felt really sick. thought i was feeling better, but the burpees made me feel otherwise. maybe should have taken another rest day.
napping and lounging for rest of day, Rx.
DL: 145# this was a good weight for me in this wod…challenging yet able to maintain good form.
Only got to officially finish the 4-DL round and capped out at 20 min time limit but pressed on and finished the wod @ 23:28. A lot of time wasted waiting for the ropes but oh well…
Rx’d rope climbs which felt good! But I’m also now suffering from painful rope burn…ouch!!
Oh and those burpees really sucked…wore me down!! Overall great wod tho!
Rest day mañana…
ariel, amazing.
air squats, no fun.. thank you vic / eric .. 4 encouragement
Snowboarding!!
Trying to get over the fear of going from heal side to toe side- made some progress today!
5×5 HSPU practice – slow negatives down to floor
3 sets of 10 windmills on each side at 12kg
No WOD. Wall squats, stretching.
Also went to bikram today.