"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
4:27 RX A little faster than the last time I did this one, but not a PR.
08 May 2009
06 May 2009
Wednesday
C&J 3x1
155, 175, 175,
The second 175 had a little bit of a press so I did it again. The cleans were all power from the floor.
Finished up with a quick METCON WOD.
1000m Row
30 Deadlifts BW (185)
50 box jumps 20"
8:51
The deadlift weigh could have been heavier or more reps. The WOD was a little on the easier side. Needs to be tweaked if it is ever done again.
155, 175, 175,
The second 175 had a little bit of a press so I did it again. The cleans were all power from the floor.
Finished up with a quick METCON WOD.
1000m Row
30 Deadlifts BW (185)
50 box jumps 20"
8:51
The deadlift weigh could have been heavier or more reps. The WOD was a little on the easier side. Needs to be tweaked if it is ever done again.
Tuesday WOD Mainsite,
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion
This is the my third time doing this one but the first time I had time to complete it. The very first time I did 8 rounds in about 25 minutes. I do not know how many sets it took me though. Now this time I did all 10 rounds in about 27 sets. But it took me 55 minutes. We were using 2 d-bells 45lbs, for 4 guys on 2 pull up bars. So we all had plenty of rest. I like this one, next time I will try to finish faster with as many sets.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion
This is the my third time doing this one but the first time I had time to complete it. The very first time I did 8 rounds in about 25 minutes. I do not know how many sets it took me though. Now this time I did all 10 rounds in about 27 sets. But it took me 55 minutes. We were using 2 d-bells 45lbs, for 4 guys on 2 pull up bars. So we all had plenty of rest. I like this one, next time I will try to finish faster with as many sets.
04 May 2009
Monday Main Site WOD
Front squat 3-3-3-3-3 reps
155x3, 175x3, 185x3, 195x2, form was off. 195x3.
I definitely felt stronger this time around. We then finished up at the park doing hill sprints. It is an old drill that I cam up with back before I found CrossFit and was tired of doing 'legs' the traditional way. I saw no results doing them the old way.
The drill goes like this: every minute on the minute you sprint uphill which is about 50 yards, and jog your way back down. Whatever time you have left for that minute is your rest. The hill I used today I think needs to be bigger or I need to do more sprints. We only did 10 intervals I definitely had enough gas for 20..... I think.
155x3, 175x3, 185x3, 195x2, form was off. 195x3.
I definitely felt stronger this time around. We then finished up at the park doing hill sprints. It is an old drill that I cam up with back before I found CrossFit and was tired of doing 'legs' the traditional way. I saw no results doing them the old way.
The drill goes like this: every minute on the minute you sprint uphill which is about 50 yards, and jog your way back down. Whatever time you have left for that minute is your rest. The hill I used today I think needs to be bigger or I need to do more sprints. We only did 10 intervals I definitely had enough gas for 20..... I think.
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