KB Thrusters, Toes To Bar

Finally!

Chipper

Fat and out of shape after a month off. 

CFE At CF906

For Time:

25 - Handstand Push Ups

25 - Overhead Squats (95/75)

25 - Pull Ups

50 - Pistols (Alt Legs)

100 - Double Unders

Post time to comments.

CW: 13:50 scaled reps to 15, 30 and 30. OHS 45#. I forgot to do strength. 

Last week was box squats, up to 5 x 135#. 

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Press, Run

CF 906

From CFE 10/28/13

STRENGTH:

ME: Shoulder Press

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod

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CFE STRENGTH & CONDITIONING WOD:

For Time:

21 - Shoulder Press (95/75)

Run 400m

21 - Push Press (95/75)

Run 400m

21 - Push Jerk (95/75)

Run 400m

CW: press 2 x 115#

WOD: 12:08, 12 reps each, 95#. 

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OHS, Farmer Carry

Bench Press, Chin-ups

I sure do miss her!

@CF 906, from CFE

STRENGTH:

DE: Push Press 10 x 2 @ 70% on :60

WOD:

Every Minute on the Minute for 15:00

3 - Chin Ups

6 - Bench Press (135/95)

CW: Push press  95#. I did 10 rounds not quite in the minute. BP 95#. 

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Deadlifts, Pull-ups, Double Unders

Cleans, Ring Push-ups

Push Press, Box Jumps

KB Swings, Pull-ups

Matt Bergeron Oly Seminar.

Row, OHS, Push Jerk

Run

Slam Ball, HSPU

Kirsten's extension eccelenza!

At the Lansing branch. 

Strength 

ME Clean

WOD

4 rounds of:

10 ball slams

5 HSPU

CW: 4:51. Subbed pike push-ups. Clean 2 x 145#, down 20# from March. 

KW: 4:57. Subbed pike push-ups. Clean 2 x 85#. Time to work on my bottom. Position.  

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Run

'Hakk,' 'Annie'

HSPU, Run

Bench Press, Pull-ups

Power Cleans, Ring Dips

Ball Slams, Run

KB Swings, Weighted Lunges

OHS, 5k Run

Hang Cleans

Half Marathon Row

Front Squat, run

Just after. 

Warmup

http://crossfit906.com/warm-up/

Skill from CF906:

HSPU

Strength from CFE:

DE 8 x 2 Box Squats @ 55%

WOD from CFE:

4 rounds

- 10 Front Squats

- 400m run

CW: 17:34. 75#FS

Box squats at 95#. 

The run got better each time. Technique seemed I come together!

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Press, Row

Magnet on the squat rack.

Back home in Houghton!
From CFE:

DE: 8 x 2 Press @ 55%

WOD
4 x 500m Row

CW: Press @ 65#, row:
2:01.9
1:57.5
2:10.7 easy, worked on form.
1:58.8

Too much driving, my hips are short!
Back pain, 1 - 10: 3.
Couch stretch, 4 minutes each side.
Back pain, 0!
I'm going to do this every day.

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High Hang Power Snatch

Goblet Squats, Sit-ups

Front Squat, Box Jumps.

DL, Pull-ups, DU

From CFE:

ME DL

WOD:
4 rounds
5 DL @ 85%
15 Pull-ups
25 DU

CW:
1 round: 4:21
115# DL
green band PU
DU = attempts

I've been out of it for a while. I know it's not much, but it felt appropriate for getting back in.

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Row

"Nancy"

"Linda"

Hang Cleans, Ring Dips

Snatch

Press, Pull-ups, Box Jumps

Box Jumps, Pull-ups, KB Swings

 Post-WOD at CF 906 in Ishpeming.

Warmup

Gymnastic warmup 1

Strength

DE Sumo Deadlift

12 x 2 every 30 seconds

WOD (from CFE)

4 rounds of:

• 5 Box Jumps
• 10 Chest To Bar Pull-ups
• 15 KB Swings

CW: 7:20. 24" box, subbed ring rows, 35# KB.

Sumo deadlifts at 155#.

HR Push-ups, Toes To Bar

Richard came in with a dodgy ankle, so we worked around it.

Warmup

Gymnastic warmup 2

Strength
We went through the presses, establishing 2RM for each:

• Shoulder Press [ wmv]
• Push Press [ wmv]
• Push Jerk [ wmv]

 WOD
A variation on Games Open 13.4:
AMRAP in 7 minutes of:

• 3 Hand Release Push-ups
• 3 Toes To Bar
• 6 Hand Release Push-ups
• 6 Toes To Bar
• 9 Hand Release Push-ups
• 9 Toes To Bar
• 12 Hand Release Push-ups
• 12 Toes To Bar
• 15 Hand Release Push-ups
• 15 Toes To Bar... etc.

"Nasty Girls"

At CF 906:

KB Snatches, Row

At the Lansing branch last week:

Burpees, Wall Ball, KB Snatch

A guest at CrossFit Appleton.

KB Snatches, Rowing

Paleo crockpot fun.  Meatballs in meat sauce.  I didn't miss the spaghetti, but I did miss the parmesan.

Warmup

Gymnastic warmup 1

Strength

2RM Deadlift

WOD

3 rounds for time of:

10 alternating Kettlebell Snatches

150 meter Row

For grins:

4 rounds:

Tabata planks

"Adrian"

At CF 906:

Catching up: Isabel, Zeus

Both WODs were at Crossfit 906

2/25/13 Isabel
30 Snatches for time 135#

CW: 2:45. I did 45# which was too light.  To make up for it, I worked on 1RM snatch and PR'd at 75#!   Yay!

2/27/13 Zeus
3 rounds:
30 Wall Balls 20#
30 SDLHP 75#
30 Box Jumps 20"
30 Push Press 75#
Row 30 calories
30 Push-ups
10 Bodyweight Back Squats

CW: 18:42. Although I aspire to do Murph on Memorial Day, for training these hero WODs are too much for me.  In addition to scaling weights, I was able to turn this back into a workout by scaling reps.  I did 10 reps of everything except back squats which I did 5.  Weights were 65#, 20" and 95# squats.

Double Unders, Pull-ups

This morning at Crossfit Worthy in Mt. Pleasant.

KB Swings, Push Press, Squats

Run, KB Snatch

Deadlift, Press

Here's Kirsten from our ski the other day. 

At the Lansing Branch:

CF Warmup

WOD

Deadlift

Press

Kirsten worked on her 5/3/1 plan. 

CW: ME 

Deadlift

2 x 230#

Press

2 x 95#

1 x 105#

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Row

"Amanda"

At CF906