What are your goals for 2020?
Jan.6 – SMALL CHANGE LIFESTYLE CHALLENGE
Jan.9 – BAD ASS MOBILITY CLASS
Jan.19 – ROWING CLINIC
Deadlifts x 10
40% / 50% / 60%
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%)
15 T2B
9 Bar Muscle Ups
Deadlifts x 10
40% / 50% / 60%
145-180-215
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%) -80#
15 T2B
9 Bar Muscle Ups
Time–> 19:24
Thanks Roxanne!
Deadlifts x 10
40% / 50% / 60%
100#,120#,140
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%)
15 T2B
9 Bar Muscle Ups
Started with 65# OHS, got 6 reps, did the rest with a 45# bar.
Did the first round T2B, the next 2 rounds leg Raises.
Did C2B.
Time:14:58
Deadlifts x 10
40% / 50% / 60%
60# / 75# / 90#
For Time
1000m Row Buy in. (5:13)
Then 3 Rounds of:
21 OHS @ (35#)
15 T2B (HNRs)
9 Bar Muscle Ups (RRs)
16:42
Thank you Roxanne!
Deadlifts x 10
40% / 50% / 60%
85-100-115
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ 35#
15 hanging leg raises
9 ring rows
14:42
(row 4:38)
Goals are critical to success so I always set a few each year. So far, I have a bodyweight/nutrition goal, a race scheduled for Sept, PR goals for Ladies month and Hero month, and I have set a 5x/week mobility goal. I need another fitness related one.. probably a competition in the fall. 🙂
Deadlifts x 10
40% / 50% / 60%
85# 105# 120#
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%) (20#)
15 T2B (Hanging knee raises)
9 Bar Muscle Ups (Ring rows.. hard)
15:24
WOD with BMU scaled to C2B: 20:38
Deadlifts x 10
40% / 50% / 60%
75-95-115#
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (45#)
15 T2B
9 Bar Muscle Ups (C2B)
20:51
Thanks Cara!
Deadlifts x 10
40% / 50% / 60%
Loosely based on 255 1rm. Choose my weights based on bring lazy and just wanting to start with 45# plates.
135#/155#/165#
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%) used a 35# bar. Most ohs I’ve ever done. Getting the mobility.
15 T2B (knee raises)
9 Bar Muscle Ups (ring rows).
15:38 total.
Goal is to stay consistent with classes. Nothing crazy.
My goals for 2020
1. Keep having fun at Crossfit on a daily basis
2. Attend more open gyms to focus on skills
Deadlifts x 10
40% / 50% / 60%
185-225-275
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%)
15 T2B
9 Bar Muscle Ups
17:37 rx
I had fun doing this. Hands took a beating. I can feel my bmu’s improving though…even though my brain doesn’t want to follow Cara and Matt’s instruction…but I think if I keep at it and do some open gym practice they will get better.
Deadlifts x 10
40% / 50% / 60%
Stuck with 40 percent due to my back – 85#
For Time
1000m Row Buy in.(time 4:16)
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%)- started at 55. Reduced to just bar after first round. Didn’t feel I was going deep enough in my squat
15 T2B
9 Bar Muscle Ups – pull ups. Some c2b
Ripped my callus off my left hand. Ouch. Lots of bar work
This workout felt slow for me. Struggle bus ! Haha
Time:20:05
DL x10
90/115/135
Wod 25min cap
Row 1000m then,
3rds
21 OHS (40#)
15 HKR
9 RR
Time- 15.21
19:32
1000 m row
*change of shoe 🤭
21 OHS @ 55 lbs
15 T2B
9 C2B (scaled down from 9 bar muscle up)
WOD
OHS started @ 65# shoulder said NO 55#
Hanging Leg Raises
Pull Ups
19:53
Deadlifts x 10
40% / 50% / 60%
135, 155, 185#
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%) 65# need to add some weight
15 T2B knee raises
9 Bar Muscle Ups ring rows
14:14 thanks Amanda!
Deadlifts x 10
40% / 50% / 60%
85-105-125
For Time
1000m Row Buy in.
Then 3 Rounds of:
21 OHS @ (45)
15 leg raises
9 RR
15:46
Deadlifts x 10
40% / 50% / 60%
135# – 165# – 205#
For Time
1000m Row Buy in. 50 Cal bike
Then 3 Rounds of:
21 OHS @ (95/65#/or 50%) – 65#
15 T2B – knee raises
9 Bar Muscle Ups – RRs
Time: 15:51
4k Row at 7pm to kill some time
Deadlifts x 10: 85-105-125
1000 M Row (approx. 4:26)
then 3 rounds
21 OHS @ 65#
15 Toes to Bar (These were tough)
9 Ring Rows
Time = 24:00
WU + MOB
Deadlifts x10
40%/50%60%
65-80-95#
1000m row buy in
For time x3:
21 OHS: used grey stick as I’m still working on good squat and arm position
15 hanging knee raises
9 good ring rows
Time: 14:32
Thanks Coach Roxanne!
Deadlifts (from rig) — 100/125/150
WOD — Subbed OHS for front squats to a box for the first round, so switched to push press for the second and third (65#). T2B and C2B.
18:21.
OG
Bench press 15 – 12 – 10 – 10 – 10 (50/60/70/80/85)
DB Flies 3 x 10 — 15/25/25
Rear laterals 3 x 20 — 10#
Skull crushers 4 x 10 — 15# (Attempted 20# but only managed 7 reps).
Wod 13:32(front squats&c2b)