*Reminder – gym is closed this weekend for the CrossFit Level 2 seminar
Which gives you lots of spare time to sign up for the End of Summer Bash!
Clean and Jerk Practice
โAbbateโ
Run 1 mile
21 Clean and Jerks (155/110#/70%)
Run 800 meters
21 Clean and Jerks
Run 1 Mile
*35 min cap
*Scale the runs accordingly.
Compare to Aug.7/14
Clean and Jerk Practice
โAbbateโ
Run 1 mile
21 Clean and Jerks (110#)
Run 800 meters
21 Clean and Jerks
Run 1 Mile
Time – 34:28 no pr
2014 – 33:48
Fun one
WU x 1
Group Mobility
Hero WOD “Abbate”
1000 M Row
21 C&J @ 55# (8-7-6)
500 M Row
21 C&J (5-5-6-5)
1000 M Row
19:14
Fun class Patrick! I appreciated your scaling advice to give my foot a break. Nice work 6 amers!
Clean and Jerk Practice
โAbbateโ
Run 1 mile
21 Clean and Jerks (55#)
Run 800 meters
21 Clean and Jerks
Run 1 Mile
26:15
That was fun. Runs felt great. Went low on weight to cycle through faster and because my knees were sore.
broke jerks up 8,7,6, then 6,6,5,4
โAbbateโ
Run 1 mile
21 Clean and Jerks (65#)
Run 800 meters
21 Clean and Jerks
Run 1 Mile
time = 29 min
That last run…ouf. Great job everyone! Kept the weight at 50% for my back and it felt great! Thanks Patrick!
Warm up & mob
Abbate
Run 1 mile (row 1000m)
21 C & J (#95)
Run 800m (row 500m)
21 C & J (#95)
Run 1 mile (row 1000m)
Time 19:00
Great class this morning everyone. Thanks Pat
MOB + WU
Group MOB
Clean and Jerk Practice
โAbbateโ- 35 min cap
Run 1 mile – should have scaled to 800m
21 Clean and Jerks (155/110#/70%) – 95# Hang Power Clean to save the elbow
Run 800 meters – 400m
21 Clean and Jerks – 95# Hang Power Clean
Run 1 Mile – 400m
Time: 26:34
Clean and Jerk Practice
95×3,145×3,145×3
โAbbateโ
Run 1 mile – sub 9min, good start, gonna need it ๐
21 Clean and Jerks (155/110#/70%) – 125# (6,5,5,5)
Run 800 meters – 300M recovery run(slow!!)/ 500M run
21 Clean and Jerks – (4,4,4,4,3,3,3)
Run 1 Mile – 300M recovery / 1300M push to the end
32:36
Man, going from C&J to running is a challenge. Get the old heart going on the C&J and then tell my body to use the lungs now for the run and my body is like, make up your mind!!
Thanks for the words of encouragement Patrick!
Subbed rowing for running. Feet are really bothering me lately.
1000m row
21 clean and jerks at 55#
500m row
21 clean and jerks
1000m row
Time 22:52
Oh and cashout was a 2.5k walk with the doggies
“Abbate”
1000m row
21 C&J @55#(8,7,6)
500m row
21 C&J(8,7,6)
1000m row
Time: 21:27
I originally wanted to use 35#, because that’s what I used in 2015, but Kevin said “Put 55# on the bar, I’m starting the clock.” That may not be verbatim, but it was something encouraging like that ๐
Anyway, although I ran last year, my times were vastly different.
2015: 27:54
2016: 21:27
Great job 8:30 class!! Way to push at the end Mel and Tamatha!!
“encouraging”… “bullying”… whatever ๐
The worst part is when he is right, haha.
Yep Kevin knows!!
WU: chat with my homies Dom and Ange. ๐
Group Mob.
Practice C&J: 135 X 2, 155 X 1 (didn’t want to waste them).
Wod Rx’d
Time: 33:43
These running wod’s mein! I’ll tell you a secret, I hate pacing runs, mostly because I don’t know how to… so I said I’d just run with Del but after 800m and panting; It dawned on me that Del runs F’n marathons, so I set him free and dropped back.
The C&J went better than expected and was obviously the most fun part. I hate that I cant take of my shirt though, things gets too slippery :P.
Thanks Patrick!!
and honestly great job everyone.
PS Whoever said this workout is like a Big Mac… I hate you ๐ kidding all love <3
HAHA!!! Well kinda like a big mac? it WAS messy, pretty sure it raised my blood pressure and left me feeling like I needed a nap afterwards ๐
Great job on Rx’ing this beast!
ROFL – That first run I was thinking to myself. Cam runs faster then me and I hear him behind me why doesn’t he just pass so I can slow down a bit. Anyway, it all worked out in the end, thanks for the push ๐
Del runs marathons??? Would of been nice to know yesterday…I made the same mistake trying to follow him in the mile and got a stitch, was wondering why!! Lol
Haha I love your post Cam
โAbbateโ
Run 1 mile – scaled to 800m
21 Clean and Jerks @ 45#
Run 800 meters – scaled to 400m
21 Clean and Jerks @ 45#
Run 1 Mile – scaled to 800m
Time: 24:30
M+WU
Group mob
Clean and Jerk Practice
โAbbateโ (rowing instead due to ankle)
Row 2km
21 Clean and Jerks actually used about 60%, 65lb
Row 1km
21 Clean and Jerks
Row 2km
36:26
Really appreciated the help with the last row. Thanks for the support Nooners ๐
That last row was awesome, way to go for it!!
Mob, WU, group mob
Clean and jerk practice
Serious scaling going on as I’m still recovering from a gross hip muscle strain on Monday ๐ซ half runs and clean and jerks @ 50%
WOD
Run 800m
21 clean and jerks @ 65#
Run 400m
21 clean and jerks
Run 800m
Time – 19:21
Might have been a “light” version but I was still crazy gassed. Got to the turnaround on the last run and suddenly realized “holy crap it’s hot out” ๐
mob wu
clean&jerk pratice
row 1000 m
21 C&J 85#
row 500 m
21 C&J
row 1000 m
time 19:45
Abbateโ
Run 1 mile – scaled to 800m
21 Clean and Jerks @ 65#
Run 800 meters – scaled to 400m
21 Clean and Jerks @ 65#
Run 1 Mile – scaled to 800m
25:44
Arrived late quick mobility & right to it.
Clean and Jerk Practice
โAbbateโ
Run 1 mile – scaled 2 K row
21 Clean and Jerks – scaled 105#
Run 800 meters – scaled 1 K row
21 Clean and Jerks
Run 1 Mile – scaled 2 k row
Time โ 34:58
Just under the cap thanks for the encouragement at the end Amanda & Chantal!
Mob, WU, group mob
Clean and jerk practice up to #85
WOD
Run 1 mile
21 clean and jerks @ 75#
Run 800m
21 clean and jerks @ 75#
Run 800m
Time โ 29:50
1 mile run. – scaled to 800 m run + 200 m row (bad foot. thought I could run, but couldn’t ๐
21 C & J @ 70# – Did sets 5-5-5-6
500 m row
21 C & J @ 70# – Did sets of 6-5-5-5
1000 m row
Time: No idea. I looked, but then quickly forgot before writing it down.
Fun one. I look forward to it again next year when I can actually run it. C & J’s were REALLY hard!
Clean and Jerk Practice
55-65#
โAbbateโ
Run 800 meters
21 Clean and Jerks (65#)
Run 400 meters
21 Clean and Jerks
Run 800 meters
Time: 23:08.
Fun big 7pm class, thanks Chantal!
Clean and jerk practice up to #85
WOD
Run 1 mile (8:56)
21 clean and jerks @ 105#
Run 800m
21 clean and jerks @ 105#
Run 800m
Time โ 33:07
All runs unbroken. Too much wasted time on the C & J’s.
Abbate
800m run
21 c+j @ 65#
400m run
21 c+j
1 mile run
29 something. Im already in bed and too lazy to go look ๐
The last run was not so much for the extra work – my intensity dwindled down pretty quick, but more for the mental barriers. Crossing that 800m line and continuing to the mile loop is a barrier for me. So in your face, 800m line!
WOD are 135#
34:11
10# heavier but 3 min slower than last time.
Hit a BIG wall during the last mile and seriously thought this might be where I meet Pukie.
Hats off to Remi for destroying this WOD!
WUx1
Clean and Jerk Practice
โAbbateโ
Run 1 mile
21 Clean and Jerks (115#)
Run 800 meters
21 Clean and Jerks
Run 1 Mile
Time โ 28:24 PR
May 26th 2011 โ 30:02