120123 - LiveFit Week 2 Begins
As I’ve mentioned, I almost accomplished a perfect score for LiveFit Week 1 but I failed on one day of hydration.
WOD:
5 rounds for time of:
5 Power Cleans (155/105 lbs.)
10 Burpees
150 m Run
Time: 11:19
(3 rounds @ 95#, 2 rounds @ 85#)
Recovering from being sickie so the runs were definitely brutal to me. Thanks to the boys at the finish line yelling at me to push past Allyn at the end….I won by a second!
And I need to work on form for my power cleans – need to keep bar closer to my body….probably would have been able to stick to 95# if I did it with perfect form.
Disclaimer: Clearly I’m behind on posting my WOD’s to here, so please don’t mind me.
Thursday Night Thunder & PR Party!
Happy dance for making to CrossFit tonight again! Little late per usual, so I did a quick warm up and joined right in time for the WOD.
Team Murph (5 person teams)
100 pull ups
200 push ups
300 squats
2 mi run
Team #3 = 9:10
(I did strict push ups, all kips, and opted out of running)
Coach said to completely everything, and it didn’t matter how or who in your team. Clearly I am not a fast distance runner, so I opted out of the running and focused on working on everything else. Tank made a good plan for us, to complete everything in 5/10/15 rounds (so 5 pull ups, 10 push ups, 15 squats), and tally away like that. I actually surprised myself that I kipped the entire time. That many strict push ups were brutal to do. I’m definitely going to feel this tomorrow. Please legs, buttocks and arms, be kind to me.
PR PARRRRRTY! (P-A-R-T-Y? Cus I gotta. - name that quote!)
We basically got to pick what we wanted to go a PR in, I chose Power Cleans!
Previous PR = 75#
New PR = 100#
I was determined to get to the 3 digits and I did it!
CrossFit 110117 - “Smoking Gun”
Warm up (3 rounds):
200m row/150m run
20 jumping jacks
10 mountain climbers
10 squats
5 bar power clean/5 bar clean and jerk
bear crawl
Skill: Mobility
WOD “Smoking Gun”
7 rounds
4 burpee deadlifts
3 burpee power cleans
2 burpee squat cleans
1 burpee squat clean and jerks
15:00 cap - 6 rounds + deadlifts + power cleans @ 55lbs
O.M.G. this one was deathly! ok so imagine doing basically a strict pushup (chest must touch bar) onto the barbell before EACH move…for SEVEN rounds! I’m disappointed I couldn’t finish all the rounds, I was so close to finishing, but least I know I still got a damn good workout. Sweated and grunted like a beast.
CrossFit 100816 - The Chief
Suck List warm up
Skill: Power Clean practice
WOD - “The Chief”
- 3 power cleans (135/95)
- 6 push ups
- 9 squats
AMRAP (as many rounds as possible) in 3 minutes, then 1 minute rest. Repeat for 5 cycles. My results with 65lbs:
- Round 1: 5 rounds + 3 power cleans
- Round 2: 3 rounds + 3 power cleans
- Round 3: 2 rounds + 3 power cleans
- Round 4: 2 rounds
- Round 5: 1 round
I think I could’ve done slightly heavier power cleans but the push ups killed me. The last two cycles were brutal when it came to push ups, I was just about doing them one to two at a time! I’ll definitely be feeling this one in these next few days…
On another note, my neighbor friend grilled spare ribs Memphis style (used an amazing rub). He grilled it for a couple hours and it was worth the wait and I’m not one to usually like ribs!
CrossFit 100628 - Some Wall Ball Action
foam roll/ball roll/shoulder pvc/foot work/pre-moves/pull up progressions
Warm up:
- 10 push ups (strict)
- 10 swings (36lbs)
- 10 situps (abmat)
- 10 double unders (did them unbroken!)
- 10 wall balls (12lbs)
- 10 pull ups (med. band)
- 10 squats
Skill/Strength: Power Cleans
5x @ 35lbs, 45lbs, 55lbs, 65lbs, 70lbs, 75lbs
WOD
power cleans (65lbs)/wall balls (6lbs) - the picture above shows what wall balls are!
30 seconds per round to do as many as you can of power cleans, 30 seconds rest, then 30 seconds of wall balls, and so on, for 4 rounds
Round 1
- Power Cleans: 10
- Wall Balls: 19
Round 2
- Power Cleans: 8
- Wall Balls: 14
Round 3
- Power Cleans: 10
- Wall Balls: 14
Round 4
- Power Cleans: 12
- Wall Balls: 20
When I got to the wall balls, all that was left was the 6lb ball (which is very light), therefore, these weren’t too difficult for me, but the power cleans definitely took work! I was a sweaty beast by the end, and the last round was brutal!
There were so many people in class this time! Usually it’s like 5 or 6 of us MAX but today there were 15 people! I’m not used to this madness haha!
CrossFit 100621 - “Not Again”
foam roll/ball roll/foot work/shoulder work/pre-move
“Suck List” warm up:
- double unders - getting better at stringing them together
- pull ups - did shoulder work to prep…then did pull up progressions (thanks Maria for the ideas!)…ALMOST there!
- handstand - against wall and hold
WOD “Not Again”
thanks to Sin City CrossFit
3 Rounds of:
- 3 power cleans (55lbs)
- 6 front squats (55lbs)
- 9 burpees
Rest 5 minutes…then repeat the 3 rounds!
Round one: 3:23
Round two: 4:59
Total time: 13:22 (subtract the 5 minutes rest for actual time)
The front squats got extremely brutal toward the end of each round and not to mention having to go straight into burpees after said front squats? Oy vey! My legs wanted to give out! Not to mention, I wasn’t feeling too hot prior to going in tonight - was very sleep deprived all this weekend!
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