Announcements:
The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar. No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!
Sign up here to register
Please like CFP’s FIT page. More info coming soon!
Fitness
A. Deadlift – Every 75 Secs for 5 Sets
3 x 65%
2 x 70%
1 x 75%
1 x 80%-85%
1 x Max Load
B. 5 Rounds
4 x <-> Shuttle Runs 10M
15 x American Swings
1 Min Rest
Performance – Sport
A. Clean – Every 75 Secs for 5 Sets
3 x 65%
2 x 70%
1 x 75%
1 x 80%-85%
1 x Max Load
B. 5 Rounds
4 x <-> Shuttle Runs 10M
20 x American Swings @ 1.5 pood/1 pood
1 Min Rest
-Post results under comments
hotel room wod
10-9-8-7-6-5-4-3-2-1
air squats
push ups
sit ups
A. 95- 115- 125-140-failed 160…. Legs are tired after yesterday
B. 10:51- first round with yellow bell, rounds 2-5 with green bell…
A. 125,135,145,145,155 could have gone higher
B. 9:41 Hope we get to do that one again when the weather is warmer and we can be outside
Performace
A.) 145, 155, 165, 185, 235 – 235 is a PR. It didn’t even feel that heavy; legs felt recovered from yesterday and felt strong this morning. I have no idea why/how… wish I did so I can replicate it!
B.) 10:24 – 100 American swings was a lot! Grip burner!
Performance
A. 125-145-165-185-215 – 10# PR (tried 225 and was pretty close)
B. Partner WOD – 10:18 @1.5pood American swings
C. 1 round + some reps of summer abs
A. 95-125-145-165-missed 185.
B. 10:18 1pood
C. 1 round and 16 reps of summer abs
Worked to 140… Felt pretty good. Bar position was tighter on the legs.. 🙂
I swore the whiteboard said 15 swings.. Oops cheated.
Jenn the whiteboard did say 15 swings.
A. 135-145-155-165-175 Not so much my max effort, but perceived effort for today.
B. You go I go with Staci. We stayed pretty consistent- between 1:52-1:49 splits for the two of us. I really enjoyed this one! Maybe it was the running or maybe the partner workout? Not sure, but I thought it was fun.
C. 30 T2B. Got a little choppy on the 2nd half of these. Trying to just work on weaknesses when fatigued.
A. 125-135-145-160-175. Not a MAX effort. Legs fatigued from BS and thrusters.
B. 9:11 (U go I go with Nicole)
30 x GHD’s
30 x 14#wb GHD’s
Dahlc workout date with my friend Gretchen. 45 minutes elliptical. 15 minutes of chest and lat and tricep machines. Took it easy today, felt sore kinda.
A. 60-70-85-95-100(PR)
B. 10:51 – did with 55# bell
Performance
A. 135×3, 185×2, 195×1, 215×1, failed 235 lbs. My 215 lb clean is sadly a 5 lb PR
B. Partnered w/ Tim, not sure what time we finished our rounds, somewhere between 8 and 9 minutes
Performance:
A. 75×3-80×2-8×15-100×1-failed 110 (got under it, just couldn’t stand up)
B. Partnered with Jessi: 12:34-legs were shaky after the cleans so I felt slow in the shuttle runs