MOD: Front Squat
3-3-3-3-3
WOD: “ANNIE”
50-40-30-20-10
Double Unders
Situps
TOok me 9min and few secs
Monday, December 19, 2011
12 dec
WarmUp:
Chest Opener
Dynamic Shoulders
MOD:
Bench Press (96/65)
As Many Reps on Rx Weight as you can Get, Then work to 1 Rep Max
WOD: AMRAP 20M
100m Sprint
10 CTF Pushups
5 Ring Dips
10 Med Ball Clean and Jerk (20/16)
THIS WAS FUN HAD RYANN THERE TO COMPETE WITH LOL SHES A FAST RUNNER SO MADE ME PUSH HARD
GO 10 rounds and 10 reps
Chest Opener
Dynamic Shoulders
MOD:
Bench Press (96/65)
As Many Reps on Rx Weight as you can Get, Then work to 1 Rep Max
WOD: AMRAP 20M
100m Sprint
10 CTF Pushups
5 Ring Dips
10 Med Ball Clean and Jerk (20/16)
THIS WAS FUN HAD RYANN THERE TO COMPETE WITH LOL SHES A FAST RUNNER SO MADE ME PUSH HARD
GO 10 rounds and 10 reps
Friday, December 9, 2011
Bad News But good News
Bad news isI finally got my results from my Cert test this past weekend in Atlanta, but the retest was really hard, and when i did my cert 2 years ago it was soooo different so i will renew and retest in January! There was so many trick questions where the anwers can be all right but had to be in the order Crossfit wanted!! All in all was fun being there and it refreshed my memory on teaching and form and all that good stuff, i love it!!!
FRIDAY DEC 9th
Warmup:
5 Mins Jump Rope Drills
30 sec L Hold (parallette/rings/dead hang)
5 Mins Jump Rope Drills
1 Min Plank Hold
5 Mins Jump Rope Drills
Technique Talk
WOD: “Fight Gone Bad”
5 Stations, 3 Rounds, 1 min @ Each Station, 1 min Rest after each Round.
1 Point is given for each rep, 1 Cal =1 Rep on Rower, The Clock does NOT stop. It is a continuous clock. Keep track of each set of reps per movement for a total score at the end.
Wallball (20/16-10ft Target)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row for Calories
AWEFUL lol the warm up was good cardio in each 5 min jump rope we did a min of different style, 1min regular jump rope, 2nd min double unders, 3rd min jump rop on right leg 30secs and the left leg 30 sec and so on
FGB 220 this is very bad for me but i ate something bad last night and def made a difference in my performance was still brutal after the warm up and then some extra work with nicole so yes im smoked this week and just makes me wanna stay on top of my nutrition even more.
5 Mins Jump Rope Drills
30 sec L Hold (parallette/rings/dead hang)
5 Mins Jump Rope Drills
1 Min Plank Hold
5 Mins Jump Rope Drills
Technique Talk
WOD: “Fight Gone Bad”
5 Stations, 3 Rounds, 1 min @ Each Station, 1 min Rest after each Round.
1 Point is given for each rep, 1 Cal =1 Rep on Rower, The Clock does NOT stop. It is a continuous clock. Keep track of each set of reps per movement for a total score at the end.
Wallball (20/16-10ft Target)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row for Calories
AWEFUL lol the warm up was good cardio in each 5 min jump rope we did a min of different style, 1min regular jump rope, 2nd min double unders, 3rd min jump rop on right leg 30secs and the left leg 30 sec and so on
FGB 220 this is very bad for me but i ate something bad last night and def made a difference in my performance was still brutal after the warm up and then some extra work with nicole so yes im smoked this week and just makes me wanna stay on top of my nutrition even more.
THursday Dec 8th
WarmUp:
Dynamic Legs/Hip Mobility
1 Mile Run
Shoulder Mobilty
MOD:
Tri Pod to Headstand
Headstand to Handstand
Two Arm Handstand to One Arm Handstand
WOD: Review of OHS: C2E, Overhead Position, Depth
10 OHS (95/65)
10 Lateral Bar Burpees
5 OHS (105/75)
5 Lateral Bar Burpees
3 OHS (115/85)
3 Lateral Bar Burpees
1 OHS (135/95)
1 Lateral Bar Burpee
*** *** *** *** ***
THIS QWAS NOT FOR TIME BUT TO WORK ON FORM SO WAS FUN I MAED OUT AT 110 FOR OHS I THINK I COULD HAVE DONE MORE I JUST COULDNT JERK THE BAR UP ANYMORE
Dynamic Legs/Hip Mobility
1 Mile Run
Shoulder Mobilty
MOD:
Tri Pod to Headstand
Headstand to Handstand
Two Arm Handstand to One Arm Handstand
WOD: Review of OHS: C2E, Overhead Position, Depth
10 OHS (95/65)
10 Lateral Bar Burpees
5 OHS (105/75)
5 Lateral Bar Burpees
3 OHS (115/85)
3 Lateral Bar Burpees
1 OHS (135/95)
1 Lateral Bar Burpee
*** *** *** *** ***
THIS QWAS NOT FOR TIME BUT TO WORK ON FORM SO WAS FUN I MAED OUT AT 110 FOR OHS I THINK I COULD HAVE DONE MORE I JUST COULDNT JERK THE BAR UP ANYMORE
Tuesaday Dec 6th and Wednesday Dec 7th
Dynamic Warm Up
Shoulder Mobility
3 Mins Max Dbl Unders
3 Mins Max KB Swings
3 Mins Max Situps
400m All out Run
WOD: Work to Failure or 20m Cap
1 Push Press (95/65)
1 Pullup
1,1. 2,2. 3,3. 4,4……Score is for completed reps.
got 13 rounds ( this was not as easy as it looked but was fun)
Tuesday i had to miss the morning WOD but got my extra workout in with Nicole and laine and Deana ( this is 3 xtra workouts a week for preperations for tri fit in spring not sure if ill do it but ill def do a competiton around that time)
Shoulder Mobility
3 Mins Max Dbl Unders
3 Mins Max KB Swings
3 Mins Max Situps
400m All out Run
WOD: Work to Failure or 20m Cap
1 Push Press (95/65)
1 Pullup
1,1. 2,2. 3,3. 4,4……Score is for completed reps.
got 13 rounds ( this was not as easy as it looked but was fun)
Tuesday i had to miss the morning WOD but got my extra workout in with Nicole and laine and Deana ( this is 3 xtra workouts a week for preperations for tri fit in spring not sure if ill do it but ill def do a competiton around that time)
Monday, December 5, 2011
CLEAN AND JERK
WarmUp:
1 Mile Run or 1 Mile Row: Athlete’s Choice
50 Dbl Unders
50 AbMat Situps
MOD:
Clean and Jerk (w/PVC)
Progression/Execution
WOD: “Grace”
30 Clean and Jerk (135/95)
Spend Remaining time of Class on Clean and Jerk. Starting where you left off on “Grace” weight and working up to 1 Rep Max.
my grace time was 4:00 min as RX
my max rep on c&j was 115 lbs i was able to clean 120 but not jerk it
>
Subscribe to:
Posts (Atom)