This blog was created to support some girls that went to college together and now all do crossfit in their respective cities. Blog has changed a bit over the past year as we have made some incredible friends from the crossfit community and want this blog to be another avenue for support! Enjoy
Drove back from a fast trip to Edmonton. I have been avoiding this WOD For time: goal was it had to be under 3:30 and I did 3:11. 15-12-9 80lbs power clean Burpee's.
I was a messy in the gym and went outside and dry heaved and to my surprise some dude was sitting in his car. Oh well.
Wednesday April 25-11 WOD Rode my bike up to OPT and took another minute off my time took 35 min. A1. Back Squat 30x1 3 x 5 sets 1:30 min break 135-3, 145-3, 150-3, 150-3, 150-3 A2 Chest to bar Chinups 10 x 5 6+2+2, 7+3, 7+3, 5+3+2, 10 chinups hands and shoulder sore. B1 Deadlift 5-8 x 3 150-8, 160-6, 165-8 B2. AMRAP handstand pushups 4, 7, 4 c1- Back extensions 8-15x 5 1 min rest C2- GHD sit-ups 20 x 5
Rode bike home in record pace was 27 min home.
on the road today, but going to do a wod before I leave.
Apr 27,2012 WOD: A. Push Press, build to a 1RM 95-3/115-3/135-1/145-1/155-1/165-x B1. Clean Grip DL @ 30X0, 8-8-6-6, 2 min - increase weight every set 225/235/245/255 B2. Flat Bench DB Press, 20-30 x 4 sets, 2 min 20#-30/30#-30/35#-22/40#-13 C. Row Sprint 30 sec ALL OUT x 4 sets, 60 sec b/t efforts 175m/172m/167m/169m
Apr 30, 2012 WOD: A. Power Clean, build to a 1RM 135-2/155-2/165-1/175-1/185-1/190-x B1. Knees to Elbows, AMRAP in 1 min x 5 sets, 1 min 20/22/19/18/18 B2. Front Squat @ 20X0, 12-15 x 5 sets, 1 min 75-15/85-15/95-15/105-15/115-12 C. Airdyne @ 95%, 1 min x 3 sets, 5 min b/t sets - go hard cals - 34/38/29
May 1, 2012 WOD: A. Wtd Chin-ups, build to a 1RM (or a lot of negative reps!) 35-3/53-1/70.5-1/75.5-1/80.5-x B1. Romanian Deadlift @ 20X0, 8-10 reps x 5 sets, 1 min 185-10/195-10/205-9/205-10/215-9 B2. Ring Dips, AMRAP in 1 min x 5 sets, 1 min - do ring holds if you can't 10/11/10/8/7 C. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min 31/27/27/25/26
May 2, 2012 WOD: A. Power Snatch, build to a 1RM 95-3/115-1/135-5/145-3/155-3 B. Hang Power Clean, 5-5-3-3, 3 min - 1st set @ 125lb 125-5/135-5/145-3/155-3 C. Press @ 21X1, 3-2-1-1, 3 min - 1st set of 3 @ 105lb 105-3/110-2/115-1/120-1 D. Squat Snatch @ 80lb, 30 reps for time 3:36
May 3, 2012 WOD: 3 sets @ high effort: 10 Chin-ups 10 Wall Balls - 20# Airdyne .5 mile Rest 2 min b/t sets 1:52/1:51/1:53 + 3 sets @ high effort: 10 Toes to Bar 10 Wall Balls - 20# 75 Double Unders Rest 2 min b/t sets 1:58/1:56/1:49 + 3 sets @ high effort: 15 Burpees 20 Squats 25 KBS - 24kg Rest 2 min b/t sets 2:10/x/x
was unable to continue. Very, very close to throw up.
Tif's Tuesday April 24-12 WOD-
ReplyDeleteDrove back from a fast trip to Edmonton. I have been avoiding this WOD
For time: goal was it had to be under 3:30 and I did 3:11.
15-12-9
80lbs power clean
Burpee's.
I was a messy in the gym and went outside and dry heaved and to my surprise some dude was sitting in his car. Oh well.
Wednesday April 25-11 WOD
Rode my bike up to OPT and took another minute off my time took 35 min.
A1. Back Squat 30x1 3 x 5 sets 1:30 min break
135-3, 145-3, 150-3, 150-3, 150-3
A2 Chest to bar Chinups 10 x 5
6+2+2, 7+3, 7+3, 5+3+2, 10 chinups hands and shoulder sore.
B1 Deadlift 5-8 x 3
150-8, 160-6, 165-8
B2. AMRAP handstand pushups
4, 7, 4
c1- Back extensions 8-15x 5 1 min rest
C2- GHD sit-ups 20 x 5
Rode bike home in record pace was 27 min home.
on the road today, but going to do a wod before I leave.
Apr 27,2012
ReplyDeleteWOD:
A. Push Press, build to a 1RM
95-3/115-3/135-1/145-1/155-1/165-x
B1. Clean Grip DL @ 30X0, 8-8-6-6, 2 min - increase weight every set
225/235/245/255
B2. Flat Bench DB Press, 20-30 x 4 sets, 2 min
20#-30/30#-30/35#-22/40#-13
C. Row Sprint 30 sec ALL OUT x 4 sets, 60 sec b/t efforts
175m/172m/167m/169m
out
Good luck Holly.
Apr 30, 2012
ReplyDeleteWOD:
A. Power Clean, build to a 1RM
135-2/155-2/165-1/175-1/185-1/190-x
B1. Knees to Elbows, AMRAP in 1 min x 5 sets, 1 min
20/22/19/18/18
B2. Front Squat @ 20X0, 12-15 x 5 sets, 1 min
75-15/85-15/95-15/105-15/115-12
C. Airdyne @ 95%, 1 min x 3 sets, 5 min b/t sets - go hard
cals - 34/38/29
May 1, 2012
WOD:
A. Wtd Chin-ups, build to a 1RM (or a lot of negative reps!)
35-3/53-1/70.5-1/75.5-1/80.5-x
B1. Romanian Deadlift @ 20X0, 8-10 reps x 5 sets, 1 min
185-10/195-10/205-9/205-10/215-9
B2. Ring Dips, AMRAP in 1 min x 5 sets, 1 min - do ring holds if you can't
10/11/10/8/7
C. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min
31/27/27/25/26
May 2, 2012
WOD:
A. Power Snatch, build to a 1RM
95-3/115-1/135-5/145-3/155-3
B. Hang Power Clean, 5-5-3-3, 3 min - 1st set @ 125lb
125-5/135-5/145-3/155-3
C. Press @ 21X1, 3-2-1-1, 3 min - 1st set of 3 @ 105lb
105-3/110-2/115-1/120-1
D. Squat Snatch @ 80lb, 30 reps for time
3:36
May 3, 2012
WOD:
3 sets @ high effort:
10 Chin-ups
10 Wall Balls - 20#
Airdyne .5 mile
Rest 2 min b/t sets
1:52/1:51/1:53
+
3 sets @ high effort:
10 Toes to Bar
10 Wall Balls - 20#
75 Double Unders
Rest 2 min b/t sets
1:58/1:56/1:49
+
3 sets @ high effort:
15 Burpees
20 Squats
25 KBS - 24kg
Rest 2 min b/t sets
2:10/x/x
was unable to continue. Very, very close to throw up.
off to Nica tomorrow. :)
out