How do you like your eggs? Scrambled? Over easy? Poached?
Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk
“DT”
Five rounds for time of:
12 Deadlifts (155/105#)
9 Hang power cleans (155/105#)
6 Push jerks (155/105#)
Compare to Aug.1/12
Friday’s QOD
Please cancel my 6am. Thanks
got it!
That was your one freebie Kristen!! See you on Monday. 🙂
3-2-1
Deadlifts, HPC, Push jerk
65-85-95-105#
WOD @ 85#
8:10
Really wanted to try this Rx but thanks Shane for reminding me to take is easy, my back wasn’t ready for all those reps at 105#
Fun morning with the 6am, thanks Maria!
And thanks Gabe for putting my bar away while I chatted it up with Heather Steeves 🙂
I’m happy you scaled it back too 🙂 Nice to see you at 6am!
Nice work Cara, still tough at a scaled weight. Look after that back. Get it nice and strong again!!
3-2-1
Deadlifts, HPC, Push jerk to 65#
WOD @ 65#: 9:59
Thanks Maria!
Nice work Laura!
Great job Laura!! Gotta work on that grip a little, that’s a tough grip Wod!
Mobility
WU x 2
Group Mobility
Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk
55-60-65-70#
WOD: “DT”
Five rounds for time of:
12 Deadlifts @65#
9 Hang power cleans
6 Push jerks
Time: 8:30
Thanks for the class Maria. Good job everyone!
QOD: Over Easy or Scrambled with salsa
Really fast Kelly!
Fast Kelly!! Great work!
QOD: Scrambled!! With Frank’s hot sauce 🙂
Ooooh, I like Franks red hot…. May have to try that!
I’ve been putting Frank’s on brussel sprouts…game changer!!! so good 😛
I love eggs cooked anyway, go to is just fried or scrambled.
Mobility and Wu x 1 Group mobility and Wu
Strength build up with Wod movements
3-2-1
Deadlift
HPC
Push jerk
135/155/175/195
Wod DT
Rx 8:50
Great class Maria!
Great work 6 amer’s!
Impressive Shane!
Stud!! 🙂
QOD: Over easy or soft boiled! I like a runny yolk!
Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk
45# – 55# – 60#
“DT” @ 45#
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Time: 12:09.
Wow, wow, wow. That was hard on the hands and forearms.
Great time Stacey!!
QOD: Omelettes!
Built up to 135
WOD @ 135
8:11
Felt good to move again (kinda). Forearms were burning. Lungs and heart were trying to escape my chest. Ahhh CrossFit.
Nice time coach!!
“DT” at 60#
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
10:43
First round at 65#, changed to 60# quickly. Tough one.
Great time Christie!!
Thanks Shane!
Build up to WOD weight
85-95-105
WOD Rx
10:02 🙂
Great job 8:30, it was nice to have a big class!!
Awesome Elba!!! Great time!!
Way to go you tough mama!!!
WOW!!!
3-2-1 with 135# did them twice
WOD
11:42
135#
And it was all burning except push press
On a positive note approaching 100 classes since December and started at 291lbs now I’m a sleek 275
( and I havnt had sugar all week and it’s killing me I’m starving)
See you all tommorrow
3-2-1
Deadlift
HPC
PJ
55-85-95-105
WOD 12:35 ( 6 rounds ) can’t count and rather do an extra round then short a round . Oh we’ll . Lesson learned !!
@ 85
DT 9:10RX
3-2-1 of DL-HPC-PJ
“DT” @ 135#
Five rounds for time of:
— 12 Deadlifts
— 9 HPC
— 6 Push jerks
TIME: 9:57
7 seconds slower but 35# heavier. Really need to get my overhead movement volume up.
Please cancel my 5pm class. Thanks!
“DT” @40#
5 rounds for time
12 deadlifts
9 HPC
6 Push Jerks(Push Press for leg reasons)
Time: 8:02
Being able to do pretty much the same WOD as everyone else is really great. I’m getting there!
QOD: I like eggs any way. My favourite is either scrambled or hard boiled.
mob wux1 group mob
build up to WOD weight
3-2-1
deadlift
HPC
push jerk
65-85-85
DT
5 round for time
12 deadlift 85#
9 HPC
6 push jerk
only did 3 round forearm was hurting
wux1
group mob
build up to WOD weight
3-2-1
deadlift
HPC
push jerk
95-135-145-155-165
“DT” @ 135#
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
time= 10:22
PR of 15# and 1:04
WU x 2
Group MOB and movement practice
DT @ 55#
12 DL
9 HPC
6 Push Jerks
10:06
QOD: Eggs Bennie…yum.
Ring Rows (Horz) 3×10
Dumbell Rows 5×5 @ 30#, each arm
WOD @ 95# = 6:23
DT @ 95# = 6:27
DT:
2 rounds at 155# (bad idea)
3 rounds at 135# (better idea)
11:45
Lesson of the day: Baby steps…
Thanks Coach Kevin!
M+WU
Group mob
Build up to WOD weight
3 deadlifts- 2 HPC- 1 push jerk
45-55-65lb
WOD: DT
5 rounds of
12 deadlifts
9 HPC
6 push jerk
10:47
400m run
WOD @ 95#
Time – 11:52
DT RX’d 11:46
Last two rounds took just as long or longer then the first three, started too fast out of the gate.
DT @ 75#
Time – 8:48 (will go heavier next time)
Wux2
Build up to WOD weight
3 deadlifts- 2 HPC- 1 push jerk
95-115-135-145
WOD @ 115
Time–>11:22
PR of 1:36 from August 8, 2011