March 2012
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February 2012
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making progress on the clean
lift: 3 power clean, 1 front squat x 5 romanian deadlift 4 x 5 WOD: 3 rounds for time: 10 dumbbell ground to overhead (55/35lb) 30 double-unders 250m row results: clean/front squat 95-105-115-120-125 RDL 85-95-105-115 10:59 (25lb DBs) i amazed myself when i power cleaned 125lbs three times tonight since that’s my 1RM. i didn’t need to drop all the way down to catch it either, which is...
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craveclimb asked: First, you're awesome and I really look up to you! Second, a few questions: what sports did you compete in before starting crossfit? What were your starting stats and how quickly was your progress?
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crossfit games open - week 1 - 12.1
WOD: 7 min AMRAP of: Burpees results (rx’d): 104 reps my touching point was a little over an inch on top of the 6” minimum reach. i no repped a lot, so i had to re-jump quite a few. i’m debating whether to do it again with an accurate 6” height, but do i really want to put myself through that misery again? HA! probably not.
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crossfitmom asked: was Crossfitting hard for you the first year? I'm going to be 40 this year and my teammates are turning 30 and I feel like I don't belong sometimes because I can't catch you to there numbers. Sometimes I feel like giving up. Today was one of those day when we did the & minute burpees I did fifty well everyone reached 67 to 74. I was just wondering.
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ouch, my hands hurt.
lift: hang power snatch (75%) 5 x 3 snatch grip deadlift (70%) 4 x 4 WOD: 10 min AMRAP of: 10 hand release push-ups 10 toes to bar rest 2 min row 500m results (rx’d): hang power snatch 70-70-70 snatch grip deadlift 65-65-65-65 8 + 10 push-ups row 2:07
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get it right, hobbit.
be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be patient on the first pull. be...
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heavy snatches & cleans
power snatch 10 x 3 (25-27-30-32-34-36-38-40-37-35kg) clean 9 x 3 (35-40-45-50-54-54-50-50-50kg) split jerk (2 back, 1 front) x 7 (20-25-30-33-33-33-33kg) in the past two sessions, sean has been encouraging me to go up in weight, particularly in the snatch and clean. i’m glad to have finally gotten over the training period of drill after drill after drill. i couldn’t be more thankful...
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weak shoulders and jerks
skill: clean & jerk x 5 (3 clean/1 jerk) WOD: 4 rounds for time of: 8 shoulder to overhead (135/95) 10 lateral burpees (over the bar) results: C&J 65-85-95-105-115 5:17 @ 75lbs two things i really need to focus on are jerks and shoulder strength. i’m not comfortable jerking heavy weight yet, but i’m confident that a couple months with waxman should definitely get me to where i...
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unbroken double-unders makes me :)
WOD: 800m run 50 double-unders 50 sit-ups 600m run 40 double-unders 40 sit-ups 400m run 30 double-unders 30 sit-ups 300m run 20 double-unders 20 sit-ups 200m run 10 double-unders 10 sit-ups results (rx’d): 18:22 this was my first time hitting unbroken double-unders in an entire workout. YEEEE! it only took a year and eight months, ha! now i really want to do annie to see how much my time has...
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tayshawalker asked: Music you listen to during workouts?
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some more lifting
A. Three sets for speed and efficiency, rest as needed between movements: Chest-to-Bar Pull-Ups x 8-10 reps Burpees x 8-10 reps Handstand Push-Ups x 6-12 reps
B. Take 15-20 minutes to build to a heavy Snatch
C. Take 15 minutes to build to a heavy Clean & Jerk
D. Three sets of: Front Squat x 2 reps @ 90% of your 1-RM results: 8 CTB pull-ups, 10 burpees, 5-4-3 HSPUs snatch 85lbs...
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olympic weightlifting - note to self
as i begin to go up in weight, the imperfections really start to show in my lifts that i never really noticed before. as the weight gets heavier, there is less you can get away with. everything need to be perfect, if not, really damn close to perfect. i got up to 35kg in multiple sets for the snatch, up to 45kg for many rounds on the clean, and up to 35kg on the split jerk tonight. note to self:
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undercover sports bra
my forgetful self didn’t pack a bra when i stayed over at a buddy’s place last night, so i’ve been roaming around the office and jumping in and out of meetings with a green sports bra peeking through my work clothes. stylish. folks must think i’m a trendsetter! or more realistically.. that i’m an idiot. :c
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5-part workout
A. Three sets, not for time, of: Rope Climb x 2 ascents Hollow Rocks x 30-40 seconds Double-Unders x 40-50 reps B. Take 8-10 minutes to build to a heavy Deadlift C. AMRAP 5 minutes of: Deadlift x 4 reps Muscle-Up x 4/2 reps (Males = 4 muscle-ups, Females = 2 muscle-ups) D. Rest exactly 5 minutes after Phase C, and then: AMRAP 5 minutes of: 10 Box Jumps (30″/24″) 15 Pull-Ups E. Double-under...
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snatches and front squats
A. Five sets of: Front Squat x 1 rep (Build in only five sets to a heavy, but not 1-RM, single)
B. Five sets of: 3 position snatch http://www.cathletics.com/exercises/exercise.php?exerciseID=65
Set 1 – 55% of 1-RM Snatch Set 2 – 60% Set 3 – 65% Set 4 – 70% Set 5 – 75%
C. Five sets of: Snatch Balance x 1 rep (In only five attempts, build to a heavy single.)
D. Five sets of: Front Squat...
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saturday fit
WOD: 5 rounds for time of: 6 Power Cleans (135/95lbs) 30 Double Unders 6 Front Squats (135/95lbs) 30 Sit-up (abmat)s results: 13:34 (85lbs) this was a fun one. next time i’ll try 95, but it might take me 20 minutes. going to play some tennis later. i’m excited! but i’m not looking forward to chasing all the balls i’ll be launching over the fence.
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1.5 miles, 100 wall balls, & 100 push-ups
WOD: For Time: 800m Run 40 Wall Balls 40 Push-ups 600m Run 30 Wall Balls 30 Push-ups 400m Run 20 Wall Balls 20 Push-ups 200m Run 10 Wall Balls 10 Push-ups results (rx’d): 23:23 YUCK. disgusting. as much as i propel myself off the ground, the ball still fails to clear the 10-footer line the majority of the time, especially when it’s high reps. breathing was a little difficult tonight,...
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