So the Open is almost over. Then what? We have an amazing Bad Ass Rucking Class coming up next month. What’s rucking? It’s putting weight on your back and going for a walk. More weight or more miles equals more results, more friends and more time together equals more fun. And there may be some obstacles to overcome on the way. This Bad Ass Class will lead up to a 12-hour Team-based Endurance Event on May 13th.
Starts – April 4th at 7pm for 6 weeks
**YOU WILL NEED A HEAVY DUTY BACKPACK/RUCK PACK TO PARTICIPATE**
Build up to a heavy rep
Clean and Jerk
NFT
10 Manmakers
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count)
Heather Steeves….SHE”S BAD ASS!!!
She sure is! A real inspiration!
Build up to a heavy rep
Clean and Jerk
WU @55#, 75-85-95-100-105 (matched PR)-110(failed on jerk, chickened out – should have had it)
Switched to power cleans around 100# – squats aren’t strong enough to squat clean past the 100# mark – so PR of 15# or so for power cleans I think 🙂
NFT
10 Manmakers- 10#
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) – 25#
Thanks Mario
Build up to a heavy rep
Clean and Jerk
WU #95 X 2 , 135 X 2, 155 – 175 – 185 – 195 (To match a PR. Last time I did it wasn’t pretty, this time a lot better!) Then tried #205 twice, almost got under it but not today!
NFT
10 Manmakers #35
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) #25
Wow Mario great numbers
Build up to a heavy rep
Clean and Jerk
135×3-135×2-165-185-205
NFT
10 Manmakers
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) – 25#
Great job Heather! Always fun working out with you and also very challenging doing 25# Russian twists just to keep up 🙂
Thanks Mario!
Should I apologize for the 25# plate? 🙁
Nope – all good, wasn’t as bad as i thought it was gonna be – Thanks for the push 🙂
Clean and Jerk
135×5 – 155×3 – 175×2 – 195×2 – 215×2 – 225f – 225 (PR #5)
NFT
10 Manmakers- 35#
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) – 25#
Build up to a heavy rep
Clean and Jerk
55-65-70-75-80-85#
Felt good, ran out of time to try 95#, split jerks need work.
NFT
10 Manmakers
20 Vsnaps *situps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) *15#
Thanks Kevin and Congrats Heather on the high score for 17.4 – wowza!
Where can you get a ruck pack?
Build up to a heavy rep
Clean and Jerk
35- 55- 75- 85- 90- 95
Today I shut my brain off and just lifted the damn bar! No tire kicking lol
I was happy with the 95#, my current 1rm is 100# .. The biggest part was that I wasn’t scared. . So yaay me!
NFT
10 Manmakers 25#
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count)25#
A always tons of fun.. 25# Manmakers may not have been my best choice but I got through them 🙄
Notice how my eyes are closed in today’s picture… just working thru the pain
Clean and Jerk
55-75-85-105-115-125f-125f(on one side 🙂 ) then 125!
Other fun:
Many of the 7 a.m. class used a 25# plate. Not sure whose idea that was…
Been a while since I jerked 125 so I’m really very happy with that and trying not to think about the HUGE weights that were being put up all around me. 7 a.m. guys are crazy strong!!
Build up to a heavy rep
Clean and Jerk
55-70-85-95-105-115-125lb
20lb PR 🙂
NFT
10 Manmakers with 15lb/ hand
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) with 15lb
Way to go Heather!! That’s crazy 🙂
C&J
155-185-195-205-215-225-235-245(x)
… rushed last few sets, wanted a crack a 255, but too tired to get 245 overhead.
Then did the cashout thingy. That was fun.
mob wux1
group mob
clean & jerk
95×2 115×2 125×2 135×2 140×1
not for time
10 manmaker 20#
20 v-snap
30 wave off
40 mountain climber 2 count
50 russian twist 25#
wux1
group wu
Build up to a heavy rep
Clean and Jerk
135-155-175-195-215-225 (F)
NFT
10 Manmakers
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count)
C&J
35-55-85-105-115-125-135 (f) – technical issue, weight isn’t.
Finally out of the 125# mental game…on to bigger numbers this year!
Cash out: 8:58?! Nice little burner!
Thanks for the tips Joanna…always a pleasure to have you coach!
WUx1 + 26 fast burpees
Clean and Jerk
95-115-135-145-155-165
NFT
10 Manmakers- 30#
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) – 25#
Build up to a heavy rep Clean and Jerk
55# – 65# – 65# – 75# – 80#
NFT
10 Man makers – 10#
20 Vsnaps
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) – 10#
Yuck.
mob wux1
group mob
clean & jerk
55*5, 75*3, 95×2, 115×2, 125×2 PR
not for time
10 manmaker 20#
20 v-snap
30 wave off
40 mountain climber 2 count
50 russian twist 25#
Thanks Marcel great music!
River North Crossfit
Wu 2 rounds
250 m row
15 squats
10 Lunges
Strength
Reps 5 5 3 3 2 2
#95 95 115 115 135 135
Wod 8 min cap 6 Rounds of
5 hang squat clean
8 burpees
Time completed at 8 min
C & J: 65-75-85-95-105-110
Did squat cleans. These felt pretty good. Been awhile since I lifted heavy C & J’s (well,,,,heavy for me 🙂 )
Build up to a heavy rep
Squat Clean and Jerk
55#-65#-75# and a bunch staying at 85# trying to try and work on form
NFT
10 Manmakers
20 sit ups
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count)
10:28
Was great having Jo coach today
MOB + Group WU & MOB
Build up to a heavy rep
Clean and Jerk
95# – 105# – 115# – 125#
NFT
10 Manmakers – 30#
20 Vsnaps – Sit-Ups
30 Wave-offs (4 count)
40 Mtn Climbers (2 count)
50 Russian Twists (2 count) – 25#