Announcements
- Save the Date! The next Family Friends Day is December 4th for all classes!
Fitness
A. Take 15 Minutes to establish a 2RM Deadlift
B. AFAP
40 x HR Push-ups
Then…
3 Rounds
15 x Heavy Swings
30 x Double-unders (4:1)
Then…
40 x T2B or 60 x Sit-ups
Performance
A. Take 15 Minutes to Establish the Heaviest Load
1 x Snatch + 3 x OHS
B. AFAP
40 x HR Push-ups
Then…
3 Rounds
15 x Power Snatches @ 75lb/55lb
30 x Double-unders (4:1)
Then….
40 x T2B
Sport
A. Take 15 Minutes to Establish the Heaviest Load
1 x Snatch + 3 x OHS
B. AFAP
50 x Ring Push-ups
Then…
4 Rounds AFAP
12 x Power Snatches @ 95lb/65lb
35 x Double-unders
Then…
50 x T2B
-Post results under comments
Performance
A. Worked up to 105… Failed twice at 110
B. 13:25 Rx….. Hands are very sore after this one…
A. Performance – worked up to 70#. feeling a bit better about my OHS.
B. Fitness – 9:37 – swings @ 1pood, SU’s, T2B from floor
A. Fitness – Deadlift 140…
B. Fitness – 9:23
10K row 42:15.9 (pr)
A. 115
B. 11:32 Rx
A. 200# 2 rep DL (PR)
B. Fitness 2 pood, DU, 60 sit-ups 11:40
Mixed it up a bit at the Firehouse;
A : 2RM dead lift – 405.
B : Performance – 11:00 with singles and divers.
Performance:
A. worked up to 80#, failed at 85#. Feeling more confident about OHS. My wrist didn’t hurt as much today with them.
B. 14:35 with singles and K2B. Hands kill after this one.
Sport
A. got up to 125. I think I could have kept going but I thought we were running out of time so I cleaned up :/
B. Not too bad! 13:28. Should have done all the snatches unbroken (instead of 12 6+6 6+6 8+4) Toes to bar need work. Need to at least work on getting sets of 5. Towards the end I was at sets of 2. Good workout!
Sport:
A. 65-75-85-95-105-115-135-130-135-(145 x1 snatch. 5#PR)
B. 13:00. Tried to do unbroken snatches, but that only worked for the first 2 rounds, then did 8+4 for last 2 rounds. Good Monday workout! Usually don’t feel this good on Mondays, maybe I really needed those rest days!
100 various ab-mat sit-ups
Meant 125 instead of first 135
Snatch 85- worked up to 115 and did 4 sets. Snatch with narrow grip is still very comfortable at this weight.
Sport WOD
The 50 ring push-ups were super difficult for me, much harder than usual
Snatches felt light some dubs were ok
TTB- I think I will switch these to knees to elbows. They are not comfortable to do the right way any more. Too awkward.
Finished like 25-30 at time cap…didn’t really keep count at end.
I felt tired today. Probably because I stayed up super late watching tv because I didn’t want Monday to happen.
A. Went to 85# and quit. Probably could have done more. Shoulder soreness.. lots of overhead work this weekend at CrossFit 920
B. 14:51… singles. May have been shy 5 TTB?? lost count. Didn’t love this workout… because it was tough. Right shoulder tight with the HR push ups.
Performance
A. 85lbs. Snatch was no problem but following up with 3 OHS was tougher than I thought it would be.
B. 13:58. Had to scale everything! Arms died on the pushups (scaled to non-HR pushups, then had to scale to knees, then had to scale to worming knees!) and it went downhill from there. Snatches were at 65lbs. Did singles. Did situps. Definitely going to work on shoulder strength and pushup stamina.
Just coming back after being gone for 3 weeks. Think I’ll do Fitness this week and maybe next.
A. 85-115-135-135-145-165-175 This was a PR for me
B. 10:28, HRPU from knees, swings at 1.5 pd, 120 singles, Bartaps
Stayed after to work on DUs…finally got 1! Now to stay more often and work on those.