Abbate

Clean and Jerk Practice

“Abbate”

Run 1 mile
21 Clean and Jerks (155/110#/70%)
Run 800 meters
21 Clean and Jerks
Run 1 Mile

*30 min cap

Compare to Aug.13/12

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

IMG_2939

 

74 thoughts on “Abbate”

  1. WUx1

    Calf and quad smashing.

    WOD: “Abbate”

    Run 1 mile
    — 21 Clean and Jerks (155/110#) @ 110#
    Run 800 meters
    — 21 Clean and Jerks
    Run 1 Mile

    Time: 33:48

  2. Mob. and WUx1
    Double unders 26
    C&J practice 3x (35, 55, 65, 70)
    WOD: Abbate
    Run 1 mile
    21 C&J # 55(went lighter due to soreness just raising arms overhead)
    Run 800m
    21 C&J #55
    Run 1 mile
    Time: 29:32
    Great class everyone!

  3. WU x 1
    C&J practive – went to 105

    Wod: Abbate

    Run 800m
    21 C&J (95#)
    Run 400m
    21 C&J
    Run 800m

    Time: 25:32, 55 second PR and 5# more. It’s nice to get some Pr’s once in a while! Forgot to write it down on the board, but I will when I’m in again!

    I decided to do half the runs, since last time I had less than 4 minutes to spare, and I don`t think my cardio improved THAT much. Plus I just started running again last week (first time in all summer) because of wonky ankle.

    FUTURE ME: Do all runs at 800m, you have enough time. And if you are superwoman by then, do the full runs.

    1. Nice work Chantal, good approach to try the same distances again as a gauge of progress.
      Next time you’ll kill the longer runs.

  4. WU / Group WU

    Clean & Jerk x 5
    95 – 125 – 145

    “Abbate”
    Run 1 mile
    — 21 Clean and Jerks @125#
    Run 800 meters
    — 21 Clean and Jerks
    Run 1 Mile

    Time: 30:14

    1:30 slower but 20# heavier than last time. Could have possibly gone a tiny bit heavier but glad to finish so close to the cap. Next time 135# and under 30 min.

    Nice work Faith and Brian!

  5. MOB + WU
    Group WU

    Clean & Jerk
    20#-30#-35#-40#*-45#*-50#* *PR*

    “Abbate”
    Run 1 mile (800m)
    21 C&J (30#)
    Run 800m
    21 C&J
    Run 1 mile (800m)

    31:01

  6. WU+Mob x1
    Quad smashing
    Group WU

    Clean & Jerk
    20#-25#-30#-35#

    “Abbate” Hero WOD

    Run 800m
    21 Clean & Jerk @35#
    Run 800m
    21 Clean & Jerk @35#
    Run 800m

    Time: 27:54

    Probably could have added a few extra # to my Clean & Jerk but I’m always nervous to put too much on the bar. Did that once and it was one miserable WOD. Don’t want to repeat it 😛 I’m still learning!
    All girl class 🙂 Girl Power! So many inspiring women at CrossFit Moncton!
    Thanks ladies!
    Great class Mario!

    1. There’s usually a formula to calculate how much to put on the bar to give you the right intensity for the wod – check with a trainer next time you’re trying to decide and they can help. 🙂
      Or, let me know next time you see me and I can help you figure it out on your own.
      Great job on the wod. 🙂

  7. Abbate Modified w/ Row

    Row 2K
    21 C&J @ 85#
    Row 1K
    21 C& J @85#
    Row 2k

    time= 32min and some I think…wow that was tough, I think I prefer running!
    Last time I did this I used 55# and scaled the runs finished in 17min. Can’t really compare the two.

    Great job nooners, nice job on your PR Gillyon!

    Thanks Blake!

  8. Mobility
    WUx1
    Group WU

    Clean & Jerk x 3
    55 – 75 – 85

    WOD: “Abbate”
    Run 1 mile
    21 Clean and Jerks @75#
    Run 800 meters
    21 Clean and Jerks
    Run 1 Mile

    Time: 32:42

  9. Warmup
    Clean and jerk practice. Thanks for the tips, Blake. Your reminders saved me.

    WOD with 85lbs
    27:23
    Last time I used 65lbs and finished in 27:14. Happy with this progress. Walked a bit on that last run…grrr..could have had a time PR too.

    Thanks for the push, Steve.

  10. Mob/WU x 1
    Group

    Clean & Jerk practise
    65/75/85 3Rm

    Wod “Abbate” 30 min cap

    1 Mile run (800m)
    21 Clean & jerks (55lbs)
    1 mile run (800m)
    21 clean & jerks
    1 mile run (800m)

    Time: 27.18

  11. WOD: used 85#. Got the 1 mile and 800m runs in but only had just over 4 minutes left to get the last run in so I ended with a 400m run. Probably should have went for 800m.

    Time: 28:04

    Thanks for the push Steph, Shane, Mario!

  12. Heather Colleen

    WOD: “Abbate”

    Run 1 mile
    — 21 Clean and Jerks #65
    Run 800 meters
    — 21 Clean and Jerks
    Run 800m – only had 8 mins to do the last run, knew there was NO WAY I was going to finish, so I scaled at the last minute.

    Time: 28:15

    Feel I let myself down a bit, not by my choices to scale, but in my overall ability. I was nervous to do this one, and it was even tougher than I anticipated.

    Some pretty heavy hitters in the nooner today – great job everyone (especially Maria…that rowing…ugh!!) And awesome coaching as always, Blake!

    1. No you can’t feel like you let yourself down on this one, it’s a brutal wod! You did great 🙂

  13. Mobility
    Wux1 + group mobility

    Clean & Jerk practice
    55/75/85

    WOD: Abbate (30min cap)
    scaled

    800m run
    21 C&J @ 85#
    400m run
    21 C&J @ 85#
    800m run

    22:56

    Should have tried the option to run 800m x3

  14. Mob+ WU
    Group WU
    C&J practice (40-50-55)

    WOD: Abbate

    Run 1 mile

    21 C&J @ 55#

    Run 800m

    21 C&J @ 55#

    Run 1 mile

    Time: 30:49

    Great class! Thanks Mario!

      1. Thanks guys! 🙂 Cara your so fast!! Was trying to catch you on the last run but that wasn’t happening!

  15. WU x 1
    C & J practice
    75-85-95-115

    WOD @90lbs
    Time: 34:43

    When I left for my last run I had 6:30minutes to do the last mile (I almost chose to do the 800 m run but I suck at running so that’s the reason I decided to finish after the time cap, I need to run if I want to get better, C&J felt good)

  16. WU MOB x1
    barbell warm up

    WOD: Burpees Sandwiches

    Last time: 5:16 and almost killed myself
    This time: 4:12 and feel awesome!

    Finish the Prep Course and I can’t believe the improvement I made in the 5 weeks. No, the improvement WE made in 5 weeks!

    See you guys in regular courses!!

    1. Awesome!! Great improvement Charles! And I’m so happy to see you posting!! Officially, welcome to CrossFit Moncton!

  17. Wu x1
    Clean and jerk practice: 35, 40, 45, 50, 55
    WOD: Abbate
    Run 1 mile
    21c&j @40
    Run 800 meters(more like a walk)
    21 C & j @ 40
    Run 800 meters (knew I would not have enough time to finish under time cap) 🙁

    Great job everyone!

  18. ….and I’m finally going to start posting! (as I begin my 4th month of classes)

    WOD: Abbate

    Run 1 mile
    21 C&J @ 55# (scaled to 60% of 1RM instead of 70%)
    Run 800m
    21 C&J @ 55#
    Run 1 mile

    Time: 30:20

  19. MOB & WU x 1

    Clean & Jerk practise

    WOD “Abbate” 30 min cap

    1 Mile run
    21 Clean & jerks (35lbs)
    800m run
    21 clean & jerks
    1 mile run

    Time: 35.15 (oops, went over the time cap – sorry Mario)

    My 5th day & 2nd 6am session – thanks to everyone for the encouragement!! Awesome group!

  20. WUx1

    WOD: “Abbate”

    Run 1 mile ( scaled to 800m)
    — 21 Clean and Jerks @ #40
    Run 800 meters ( scaled to 400 m)
    — 21 Clean and Jerks
    Run 1 Mile ( scaled to 800m)

    Time: 21:57

  21. Ok so here is my first post since i’ve started going to Crossfit last October, figured it’s about time i come out of my shell 🙂

    WUX1
    WOD: Abbate

    Run 1 mile (Scaled to 800 M)
    21 clean and jerks @ #25lbs
    Run 800 M
    21 clean and jerks @25lbs
    Run 1 mile (Scaled to 800M)

    Time: 29.25

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