Fri 18 Jan 2013
Saturday
Posted by AllisonNYC under Skills and Drills
[37] Comments
Get it, Alicia!
__________
WOD:
4 Rounds For Time & QUALITY:
3 Hang Power Snatches
3 Hang Snatches
3 Overhead Squats
20 Wall Ball Shots
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What is CrossFit?
Cool Stuff
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Good luck to Alicia competing at today’s Frostbite Competition at CF LIC!!
Snatch doubles @ 75 lbs. 73 lbs. was a previous 1 rep PR, so this was a good day. Any time I did not land well I did 2 overhead squats
5 sets of Snatch Pull doubles @ 115 lbs.
Front Squat doubles, 115-165-185-205-205
Quote of the day, you can guess the author. “You need to overhead squat the shit out of the bar as often as you can.”
11:54 @ 62# – the last to finish I think
I don’t even know where to begin on this one. I need so much work on the Olys. But I can feel an iota of progress…and this summer I couldn’t even OHS an empty bar…so I guess that’s something. Look forward to more.
Jared and Amy Thorisdottir rocked the AM.
11:54 @ 62# – the last to finish I think
I don’t even know where to begin on this one. I need so much work on the Olys. But I can feel an iota of progress…and this summer I couldn’t even OHS an empty bar…so I guess that’s something. Look forward to more.
Jared and Amy Thorisdottir rocked the AM.
Oly Training
Snatch doubles
2×63#
2×68#
2×73#
2×78#
2×83# (PR)
2×83#
(Previous 1rep was 73#)
Front Squat
2×123#
2×128#
2×133#
2×138#
1×143# (F on 2nd)
2×143#
2×128#
2×128#
Snatch Pull @ 93# 5 sets of 2
8:30am WOD
@53#
14# wall ball
6:57
I got a PR on double unders! 50 consecutive
I’m tired
11:50 @ 95 lbs. and 20 lbs ball
the snatches took more out of me than I thought they would, but I think I can start putting on a little more weight. There was not really a threat to fail any of these reps.
Frostbite Comp (scaled)
Wod 1: 21-15-9 thrusters @ 65# & burpees
10 min cap. In 11th min, max effort row 500m
Finished at 10, 2:04 on the row
Imagine Fran x100…the taste of blood lingers
It was nice to have a great judge and our friends from France competing/cheering
10:09
35# HPS, HS, OHS
14# Wall Ball
Felt good to be back after being out of town for work for 2 weeks!
10:00 @ 38#
14# wall balls
Pre-conference hi hotel wod:
3 mi tmill: 22 min
Only at a derm conference would the hotel gym be packed at 5 am. Bunch of overachieving mother-f-ers!
10:42 @ 55#
12:54 @ 65# and big plum.
9:55 @35# and 10# WBS, felt good. will push myself to increase weight on both next time.
Regular schedule on Monday (MLK Day)?
#85
9:42
-managed the first 3 rounds of WBs unbroken
10×2 #120
C&J
12:00 @58#
yuck and yuck
10:45
53#
Yay Alicia!
10:19 @ 75#
Think i could have done 90# but wanted to make sure the form didnt suffer (prob would have suffered @ 90). Wall balls are just taxing after using legs/hips to do snatchs.
Will keep this short after the novel amy wrote
2 pood kb single arm snatch. 2 pood one arm thruster, 65# OHS
Time 10:05
9:41 @ 42#
14 lb wallball
Wod 2 scaled
Shuttle run 15-30-45m 21 pull-ups, 30m sled pull up and back, 15 pull-ups, 45m sled pull up and back, 9 pull-ups, 30m up and back sled pull, 45m up and back, shuttle run 15-30-45
Sled pull #45, banded pull-ups. DNF in 12 min cap, scored a big fat 0 for using a thicker band. F*** pull-ups!!! My #1 goal this year is to get them!
11:48 @ 55lbs.
Stayed light and worked on my form. Landings are killing me. Have to keep the bar close so I don’t end up on my toes.
11:46 @42lbs, 14lbs
11:26 @ 22#…focusing more on form, and 10# ball
10:57 @ 65#. Really happy we are working on these.
20# wall ball
10:32 @ 65lbs. Subbed wall balls for 32 KB swings. Looking forward to lots of oly lifting.
181
13:30 at 75 lbs.
Did yesterday’s run/row workout.
18:06
138 cal
9:58 @115.
Nowhere near rx for boys. I need to be at 135 at least. Need to practice these a lot more this month.
forgot to add that B-boy told me to go up in weight.
http://www.youtube.com/watch?v=vdPQ3QxDZ1s
Did baseline nutrition Tabata burpee-kettlebell WOD using 12kg kettlebell:
118 total burpees & kbs
***endurance wod*** (aka Sunday Runday!)
9:30 tomorrow am – meet at east 102st. Entrance to Central Park. Email me with questions etc. lauren dot Emerson at gmail. All are welcome
Behind the neck jerks
175 (3) x3
195 (3) x2
225 (1) x1
Ghd situps w/ball toss 8lbs.
20-15-10-10
Behind the neck jerks
83×3
83×3
83×3
93×2
93×2
Then from the front:
93×1, 98×1…then completely lost confidence for anything more so did more at 98…
:’(
75 GHD ball slams @8#
L sit practice 8x15sec
10lbs ball and abs are already sore!
***endurance update***
Not feeling so hot – check the blog in the morning to see if we are on.
Hotel wod 3:
5 RFT
20 pushups
20 k2e
20 situps
20 jumping lunges
17:01
(a drug rep who smiles too much joined mid wod and was so excited to be a part of crossfit. Was so cute. Oh, and included my mom and her friend, and at the end my mom’s friend said – “you nearly killed your mom. Try harder next time!” hahaha)
45# for 9:12? Can’t remember exactly. Tried for 55 but just imagined myself dropping the bar. Went unbroken on snatch part until 4th round. Wall balls are not strong though – broken round 1