Sat 16 Feb 2013
Sunday
Posted by AllisonNYC under Skills and Drills
[26] Comments
Meredith is kickin’ butt!
She’s a shining example that girls can be strong and fierce and still be beautiful and Fashionable at the same time!
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Mainsite WOD:
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips
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Thanks for making yesterday’s Throwdown such a fun, successful day!
You all make the gym that awesome place that it is.
Here’s a link to some of the pictures on our CFM Facebook page.
Both of us Allison’s took a bunch of photos, too, that will be posted soon!
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AND a belated HAPPY BIRTHDAY to Jared!
Snatch 10×2 #90
Press 5(25-45-55-65-75)
Dips 5×6
Wt Chin up #20 (chain)
Jackie #45 bar
8:18
15 min AMRAP
10 KB swings @ 2 pood
10 box jumps @ 30″
10 ring dips from high rings (i.e. Muscle-ups into the ring dips)
5 rounds + 10 swings as rx’ed. Fifth round MU/RD combos put a damper on my momentum…
6+10 KBS
KBS (Russian): 1.5 pood
Subbed 10 GHDs/back extensions for dips (alternated between rounds)
Box jumps on red box
7 rounds
jumping ring dips
little box with 45 + 35lb plates on top
5 + 23
KB swings- 1.5 pood
BJ-18″
Dips on bench
5 rnds.
6 Rounds + 20 reps
KBS: 16 kg
Box Jumps: Red Box
Ring Dips: Subbed Jump/Hold and Jumps
Clean & Jerk singles with Eroc and Lederman.
175, 185, 185, 195, 200, 205, 205
Cleans felt good today, really worked on fast elbows. Jerks need a lot of work, need to work on speed.
You know your badass when you lift so hard you make yourself pass out. Thank you Dave for scaring the crap out of me.
3 + 22 rx.
The DU self-flagellation for about 45 minutes.
Snatch work. 95# started to feel real good, great control of the bar and got deep. 105# is my 1 rep PR, and just could not get a solid one in today.
Weighted pull ups on rings 5×3 with chain for 3 sets, chain plus lil chain for last 2 sets. 3 sets of 5 HSPU’s with 45# plate and ab mat.
El Walkowitz Birthday Wod (250 row, 31 DU’s, 250R, 31 ghds, 250R, 31 T2B, 250R, 31 Air Squats): 10:23. The fact that Jared only knocked my last air squat rep is a personal victory for me. Happy birthday my friend.
C&J singles: 83, 88, 93, 98, 103 (got the C then waited too long to J)
Chain FS: 5×5 @ 83#
Snatch work singles
53 – 63 – 73 – 83 – 93 – 103 – 108(PR)
Snatch Balance
53(5) – 73(4) – 83(2) – 93(2) – 98(1) – 103(1) – 108(F) – 103(F) – 98(1) – 98(1) – 103(1)
Struggled on these today
Jared bday wod
I forget my time (10:30 maybe??):
250m row
31 doubles
250m
31 GHD
250m
31 burpees
250m
31 air squats
15 Min Amrap
4 Rounds + 8 Ring Dips with MU’s RX’d.
MU’s got hard during the 4th round
Open Gym:
Muscle Snatches. Got up to 135. Faild at 155.
Then Jared’s Bday WOD:
250M Row
31 DU’s
250M Row
31 GHD’s
250M Row
31 T2B
250M Row
31 Air Squats
10:08
Warm up
BS: 120# 5 sets of 3
Jared bday wod
time: 11:00
250m row
31 doubles
250m
31 GHD
250m
31 T2B
250m
31 air squats
8 rds + 6 KB swings
1.5 pood
negative ring dips
red box
Clean and Jerk with Lederman’s Barbell Club.
Adidas red oly shoes RX
H.A.F.P (heavy as f@#$ possible) for 1 rep.
185, 205, 215, 225, 235, 240, 245pr
Dave almost passing out with 215lbs on him was scary but was kinda badass too because he didn’t want to let go of the bar . Don’t worry Brian, Tommy and I were all over him ready to revive him.
Front squats with double chains on the side
185 (5), 205 (5), 215 (5), 225 (5), 235 (5)
Time to eat.
haha, I am telling you guys, Eroc pushes you to the next level haha
before my pass out, my form felt as good as ever
C&J
175, 185, 195, 205 PR, 215(clean,no jerk attempt)
I have that for sure
never let go of the bar
5×3 front squats, 2 chains on each side (after 20 minute break)
205#
Jared birthday wod:
Did some double unders, did 5 reps of 205# back squats, one muscle up, stretched and talked to anyone who would listen.
Then did the workout that included none of my strengths:
250m row
31 doubles
250m
31 GHD
250m
31 T2B
250m
31 air squats
10:24
if you haven’t heard, I am having a birthday thing at The District at 3:30. I hope to see you there. It’s a good excuse to go out and have a few beers. You can also see that I have friends outside of crossfit.
Some light snatch work, moderately pain free. Hoping to back full force very soon.
From the hang:
135(3)x3,155(3)x3,165(1)x3
Happy happy to Carmen and Jared
Jared – what is a “friend outside of CrossFit”? No entiendo
Regular schedule tomorrow!
Its the Summer of George!
Jared’s Birthday WOD. Did a few backsquats beforehand, and was able to squat bodyweight – 235(PR) a few times!
Then 15:25. Thanks to everyone who burpeed with me! That was pretty awesome.
this was fun to see – Jackie over the years
TODAY – 2/17/2013 – 8:18 rxd, #45
12/22/2011 – 9:30 rx’d, #45 (PR)
8/3/2011 – 10:34 girl rx’d, #33 thrusters
11/1/2010- 14:34, #45 thrusters,green band pullups
Sundays are for working on weaknesses and I have plenty to work on.
OHS
33×10
45×8
65×5
75x 5(5rds)
Hang snatch practice
45
5 rds 65×5(didn’t go into full squat)
Strict Pull ups
8
10# x5
15#x5
20# x 2 then 1
10
Yay! I finally met my goal of a 200lb deadlift
5K row in 22:46. First time ever rowing that much. My form sucks and I definitely need some pointers such as how to row without squashing my left testicle every damn time.
Red Rocks Amphitheater, Colorado:
Impromptu WOD- Started at the bottom and did an incline push-up plus box jump up each row to the top (66 rows). One of the most fun WODS but made more difficult due to altitude. Loving my trip here!