Tuesday, December 3, 2013

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#. 

Sent from my iPhone

Wednesday, October 30, 2013

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


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#. 

Sent from my iPhone

Thursday, October 3, 2013

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#. 

Sent from my iPhone

Tuesday, September 3, 2013

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.  

Sent from my iPhone

Tuesday, July 23, 2013

Front Squat, run


Just after. 

Warmup

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!

Sent from my iPhone

Saturday, July 20, 2013

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.

Sent from my iPhone

Tuesday, June 18, 2013

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.

Sent from my iPhone

Thursday, April 4, 2013

Box Jumps, Pull-ups, KB Swings

 Post-WOD at CF 906 in Ishpeming.

Warmup


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#.


Saturday, March 30, 2013

HR Push-ups, Toes To Bar


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

Warmup

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

Friday, March 8, 2013

KB Snatches, Rowing

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

Warmup


Strength
2RM Deadlift

WOD
3 rounds for time of:
10 alternating Kettlebell Snatches
150 meter Row

For grins:
4 rounds:
Tabata planks


Friday, March 1, 2013

Catching up: Isabel, Zeus

video

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.

Monday, February 11, 2013

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#

Sent from my iPhone