Sun 3 Feb 2013
Sunday
Posted by EJ under Skills and Drills
[35] Comments
Ladies at the Competition
Congratulations to our ladies who competed in yesterday’s Hail to the Queen Competition.
Paige takes the crown in the scaled division!
“Be prepared for the unexpected”
10:00 am WOD
11:00-12:30pm Open gym
Congrats again ladies!!
Last morning to fill in superbowl boxes!! Good luck!
***Endurance WOD is on***
NYRR didn’t cancel and the park should be pretty. Meet me there if you can brave the cold
And good luck to Johanna who is running the 4-mile race in the park right now! Kill it, lady!
Yo Jason can you send out people’s numbers after you draw them? I need something to root for besides more short ribs and roasted duck.
Hail to the Queen Scaled
Evil Fran: 5:48- I did this 2 weeks ago and was at 7:44
then i threw up outside lol
Annabelle: 9:18 – thank you for all the snatch work the last few weeks!
Dyanne: 24- my push ups need work, and are already on my list of 2013 goals.
Happy to have done my first competition with such an amazing group of women.
Thank you to everyone that came out!!
NYRR Gridiron Classic 4 Miles. Finished in 41:55. My knee hurt a lot during the last mile, so I couldn’t sprint it like I had planned. Just another time to beat in the future! Feeling good from all the crossfit training! Thanks for the shoutout, Lauren! Hopefully I can get some more EWOD training in with you soon, to get better! =)
Bikram yoga. Amazing how flexible I can feel somewhere and how inflexible I feel somewhere else.
Started with the Annie/Isabel wod from the ladies’ comp yesterday….then got bored after round 3 so moved to 1RM snatches instead. :p
worked up to 73# (68 and 73 are PR’s); 78# is super close, just gotta get under faster.
Happy Sunday Snatchday!
CONGRATS TO ALL THE LADIES WHO COMPETED YESTERDAY. SO PROUD OF YOU ALL!
10 Min AMRAP
21-15-9 Thrusters with Hang Clean, Burpees
DNF
21 round + 4 Thrusters @ 63#, then dropped to 53#.
Completed 5 Thrusters in 9 rep Round before time ran out
Great working with Angela! You killed it!
Congrats to the HTTQ Ladies!
7×3
265# back squat
21-15-9
wall ball
strict t2b
situps
6:45
10 Min AMRAP
21-15-9 Thrusters with Hang Clean, Burpees
DNF
Thrusters at 48#
Finished up to the round of 15.
Awesome working with Lisa today!! She killed it
It was amazing watching these ladies compete yesterday! They killed!! Definitely something for me to work towards next year!!
Woofed the wod. On the path to get swoll tho.
Having a TON of trouble finishing my broccoli right now. If anybody wants some…
Trying to learn the Snatch
33lbx 5
53×5
63×5
75×5
75×3
85-3 fails 1 good
21-15-9
95# thrusters, ab mat sit ups- 5:59
DU clinic
Oh and thanks to Jason and Jay for the tips on how to get the Snatch
Super impressed/proud of the Queens!
Made up the tabata wod from Saturday.
Jumping pullups – 4
Burpees – 5
Sit-ups – 10
Subbed push-ups for squats (hip) – 4 (sad)
DU Clinic
OHS work: 83(3)-93(3)-103(3)-108(3)(PR)-110(3)(PR)
Think I had more in tank. Prob could have been my new 5 RM.
Then: 21-15-9
T2b
Wallballs
Situps
7:07
double under clinic and some stretching.
Sill need to string a bunch together but very comfortable with singles finally.
thanks EJ and Eroc
Did the double under clinic with Eroc and EJ. Definitely helpful; thanks, both of you. Got to a somewhat consistent 3-4 strung together by the end, which was a noticeable improvement. Just need to practice, practice, practice…
21-15-9 Hang clean/thruster and burpees @ 115#
got to 5 burpees in the 2nd round when the 10 min cap hit
Bench 5(185)-5(195)-5(205)-5(215)-5(225)
Snatch
5 x 65#, 5 x 75#, 5 x 85, 5 x 95 , 2 x 100, 2 x 105
Definitely some fails in there. Feel like im starting to get it tho.
Back squat
5×5 @ 165 with one chain
Groin continues to ache and am definitely noticing weakness in the squats. Chains are no joke
Randolm HSPU and attempts at bar MUs
A picture of All the numbers for the Superbowl pool are posted on facebook thanks to ELove (cuz your boy aint got the book!). If you can not read your numbers just send me a text or email and i can send you your numbers easily, no worries.
Lightbody.jason@gmail.com
Ill also post the winners after each quarter to the blog.
Lets go 49ers +2 over 42!!!
DU class with EJ and Eroc
10 in a row by the end
Having an extra set of eyes and a few pointers really helped – thanks, guys.
21-15-9 Hang clean/thruster and burpees @75
9:47 min
Just made it under the 10min cap, but still a long way to go on the form…
congrats ladies!
a. cln and jerk: heavy singles, 85%x5x1, 90%x5x1
245, 255
snatch: heavy singles, 85%x5x1, 90%x5x1
185,195
bad transition to third pull.
b. mod’d annie w/ ghds (from 25 down to 5)
DU clinic– did my first 10 DUs!
Practiced assisted pull ups and HSPUs thanks to Carmen. Practiced push ups.
Amazing to see ladies yesterday– inspired me to push myself more, go for more ambitious goals.
Fran lite
21-15-9
43#
Burpees
8:09
21 – 15 – 9
Hang clean thrusters (115#)
Burpees
Score: against a 10 minute cap I did 21 – 15 and one HCT.
AllyNYC said my cleans looked “great” which was such a huge compliment. very excited.
Then I worked up to a 1 rep max C&J @195 (I have been stuck here for over a year)
Then did 7×1 C&J EMOM @165. I failed a few times but always got a succesful one in before the minute was up.
I also hit a few snatches at 95 and 115 which felt nice.
solid 2.5 hours at the gym today
DU clinic, then some snatch work (thanks for the pointers Amy!), GHDs/back extensions. Worked on pull-ups: 2 on rings (no jumping!), but could only pull up to nose level on short bar with no jumping.
1st quarter Lightbody
Nfc 3 / AFC 7
ERoc for the half
NFC 6 / AFC 1
21-15-9 Hangclean/thrusters and burpees: Got through sets of 21 and 15 @ 85lbs. Tough wod.
3rd quarter
BAston
NFC 3 / AFC 8
WOD – 37# for thrusters, DNF – got my last burpee in on round of 15 before time ran out
Congrats to everyone who competed yesterday!!
Final
Santos
NFC 1 / AFC 4
Typo in my numbers above…should have been 53# and dropped down to 43#
DNF on evil Fran…got to the first thruster of the set of 9
Annabelle was 10:21…the sit-ups were the hardest part
Dyanne got about 30 push-ups…definitely room for improvement!