Sun 20 Jan 2013
Grab a Partner
Posted by AllisonNYC under Skills and Drills
[25] Comments
Xuan is for sure one of the strongest dudes I’ve ever met!
WOD:
AMRAP in 15 Minutes:
One partner does 20 Burpees
While the other does:
10 Heavy KBS
6 C2B Pull-Ups
Switch!
Score is rounds of KBS & Pull-Ups
Observations Level 1s in Boston this weekend:
-I miss you all
-Its time to get swollll as fuck
-Crossfit is fire flames free range chickens en masse. Dream come true.
-Don’t get injured
See all of you animals soon
***ENDURANCE WOD IS CANCELLED!!***
10 Rounds
Jumping Pull Up’s
16kg KB
Great working with Alicia!
I love to hate workouts like this! A good ass-kicking is a great way to start a Sunday!
5 RM Thrusters-Nutrition Challenge Benchmark
95-100-105-115-125
Partner wod with Mel!!
11 rounds + 6 pull ups
24kg KBS
Pull ups started strict then had to switch to RR bc of elbow issues
Good job Mel!!… You carried us today
10 rnds jumping pull-ups at first with 1 45 plate then 2; 1.5 pood
Awesome job Rachel!
Stayed to work on 1RM for deads. After a very frustrating weekend of goats, I wanted to accomplish something today.
Warmup: 95(10)135(10)185(4)225(2)
255-260-265-270-275-280-285(PR)-290(F)-135(5)
Previous PR 280 12/23
A. 2 power cleans – EMOM – 10 min – 180lbs
B. NFT:
75 dead hang pull-ups
75 strict ring dips
Fantastic workout with KPO. PR’s all over the place.
Press: 75(3), 85(3), 95(3), 105(3), 110(3), 115(3PR), 120(2)
Pushpress: 125(3), 135(3), 145(3PR), 155(1)
Powerclean: 95(3), 115(3), 135(3PR), 165(1), 175(1PR), 185(1PR), 192.5(1PR), 195(1PR)
Swim in the morning with Lara then…
Back squats 275(3) x5 with 4 chains. Variable resistance training. Feels like 275 at the bottom closer to 355 at the top.
‘Evil Fran’
21-15-9
45# thrusters
jumping pull ups
3 burpees on the minute, every minute
7:44
that sucked.
182
OHP 3-3-3-3-3 75-85-95-105-110(f,PP3rd rep),
PP 3-3-3-3-3 115-125-135-145-155
PC 95-115-135-165-175-185-192.5-195(PR)
Phillip baby what a day in the gym, great to partner up with you and move some weight around.
Yo TC that is some serious work bro nice job.
For the nutrition challengers, this is a nice supplement to B-Boy’s talk:
http://journal.crossfit.com/2012/11/channutritionp1.tpl
http://journal.crossfit.com/2012/11/chan-nutrition-45.tpl
Partner WOD with Monica!
13 rounds +2 jumping pull ups with black box
16 kg for KBS
Great job Monica!!
‘Evil Fran’
21-15-9
65# thrusters
Pullups
3 burpees on the minute, every minute
5 min – by a hair !
Big day.
Clean Singles
Warmup: 95, 115, 135 with 5, 3 and 1 FS resp.
145
150
155 – terrible form. picked up a 20 jelly bar and refocused
160
165
170 – this is my BW and a big PR for me
Friday’s workout (run/row). Was pretty jacked up for this b/c of Clean:
17:34 / 160 cals on treadmill (9.0 / 1.0)
Evil Fran- scaled division
21-15-9
45# thrusters
Jumping pull-ups
3 burpees on the minute
6:34
Missed 3 burpees on minute 1 despite Cat yelling at me. Added them to end.
Thrusters are horrible whether 45# or 75#. Breakdown is during the squat portion. So slow coming out of squat no matter what the weight. Must work on this.
Then…. Snatch practice.
Nutrition challenge benchmark 5 RM thrusters:
55(5)-60(5)-65(5)-70(3)-65(5)-67(5)
5K run: 35:35. was very sluggish. am going to use this as another benchmark for the nutrition challenge. let’s go!
OHS (3)
100, 105, 110,115,120 (2) then did 3rd
Push press (3)
125(5), 145, 155, 165, 170 (2) then did 3rd
Cash out 21-15-9 back raises and ghd sit-ups followed by 12 pull ups
Great seeing everyone.
Back squats, treble chains – 235(5)x2,240(3)x2,245(2)x3,250(1),255(1)
Football. Wings. Cookies. Beer.
Clusters @ 115# 3 reps EMOM for ten mins
Ab and chest work afterwards.
“I’m pissed off for greatness. Because if you ain’t pissed off for greatness, that means you’re OK with being mediocre.”
Preach it ray.
3 mile run at the beach in Redondo. 75 and the clearest day you’ve ever seen. You could see Catalina end to end (this probably means nothing to most). 33 mins with multiple stops for photo ops – which really isn’t why it took so long. I am slow as dirt! Talk to me in 45 days!
Did a ladder workout set by Abbott today. For total calories:
10 pushups, 1 min row
15 pushups, 2 min row
20 pushups, 3 min row
25 pushups, 4 min row
then back down again repeating the 25 / 4 combo
Total calories: 253. Took somewhere around a half hour. Back to back 4 minute rows were hard. Knee pushups for me. Hubby got lots more calories and did real pushups of course.
Cashout in Florida for MLK weekend: cannonballs and pool handstand walks with the kids!
Jeremy and I got 12 rounds + 3 pull-ups on the WOD today. Used the heavy kettle bell and swung it half way up. Good way to get used to that thing.
Great workout Jeremy.
Morning swim with Eroc
Back squats 5×5 73#
Strict Press 5×5 43# (last 5 could only do 4)
Great seeing everyone!!