Check out Heather B in this month’s newsletter.
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 June 2nd and a 5-hour event on June 3rd.
Starts – April 17th at 7pm for 6 weeks
Register HERE
**YOU WILL NEED A HEAVY DUTY BACKPACK/RUCK PACK TO PARTICIPATE**
Are you looking to improve your overall strength and conditioning for the big lifts? Maybe put on some muscle mass (if you recently had an Inbody test done, maybe you are lacking here)? Or perhaps you would like to compete in powerlifting? Shane is going to run a 6 week Bad Ass Powerlifting Class twice a week on Thursday’s from 8-9pm and Sunday’s from 11-12am. These will be jam packed hour long classes along with homework that should be completed once a week.
Starts April 12th
Register HERE
Power Clean x2
10 sets building
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (135/95# or 65%)
Ring dips
Compare to July 14/16
Test
Good job
Test again
Success again! You’re a wordpress rock star! Can you go 3 for 3??
Power Clean x2
10 sets building
#95-115-125-135-155-165-175-185-195 (F on second) – 195 (f on first.)
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (135/95# or 65%) #135 (5-4-4 then singles.) I felt like I was moving faster with singles?
Ring dips (Box dips)
Time : 6:22
10 sets 2 rep power cleans
75 – 85 – 95 – 105 – 115 – 120 – 120 – 125 – 130 – 135 (1 rep, failed #2)
Power Elizabeth
21-15-9
Power clean 100#
Box dips
Time – 6:54
That 100# is about 70% of my 1RM power clean…thanks Kevin…
Previous: 7:02 with 100#/paralette dips. So, double PR woo
Power Clean x2
10 sets building
115-135-155-165-175-185-195-195-195-195
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (135#)12-5-4,8-4-3,9
Ring dips – Box dips 8-7-6,5-5-5,5-4
5:14
Good race Mike!
Thanks Kevin!
Also – Great newsletter Heather. Good advice and great work. Keep at it 🙂
He was quite proud he beat you today. It was the first thing he said when he walked in the door. Lol!!
LOL
10 sets 2 rep power cleans
55-65-75-85-95-105-115-125-130-135
Power Elizabeth
21-15-9
Power clean 95lbs
Box dips
Time – 5:44
Nice class Kevin!!
Please cancel my nooner… stuck in a meeting.
Booooo!
Power cleans x 2
55-75-85-95-105 (failed 2nd rep)- 105 (failed 2nd rep)- 95-95-95
Power Elizabeth
21-15-9
Power cleans 65#
Box dips (knees bent)
Time: 6:47
Thanks for the help Amanda and thanks to Elissa for sharing the bar and watching my form! 🙂
Power cleans x2 (TnG)
105-125-145-155-165-175-185(x1)
Second rep at 185 I dropped below parallel
WOD Rx:
9:52 first time Rx and dips were all singles
Last time was 5:31 with assisted ring dips
Thanks Mandy!
Power cleans touch and go x 2
135
145
155
165
175
185
195
205
215
225
Felt good but still sliding my left foot back a bit
WOD
21-15-9
Power cleans with 135#
Box dips
5:08
And yes I was trying to keep Del in my window and we were mostly neck and neck then the last set of power cleans he pulled ahead by a rep then somehow I must’ve got the better of the dips He will beat me 34 out of 35 workouts but today …. I get to have my moment I love workouts where legs are not a necessity!!!!😀
Very nice comments from heather in the new release of crossfit news. It’s nice to see all the new faces too
Power cleans x 2
55-60-65-70-75-80-85-90
Power Elizabeth
21-15-9
Power cleans (55#)
Box dips
Time: 6.49
WUx1 + CS
Power Clean x2
10 sets building
95-115-115-135-155-155-165-165-175-175
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (135#) -(Used the bar padding to better protect my right shoulder. Slight affect on range of motion but allowed me to use the weight)
Ring dips – (Leaned forward doing these halfway through round of 15’s. Way more efficient.)
Time–>8:30 – Would be a PR without the padding. Best RX was 9:40 in July 2016.
Well done morning peeps!
Thanks Kevin!
Excellent newsletter, way to go Heather!
great article Heather!
wux1
group wu
Power Clean x2
10 sets building
95-115-135-155-165-175-185-195-205-205
WOD scaled
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans 135#
(Box dips)
Time : 6:28
Power Clean x2
10 sets building
55-65-75-80-85-90-95-100-105-110-115# (could only get one at 115# today…)
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (75#)
Ring dips *Box Dips
6:11
Last July did it in 6:44 w 60#
Power Clean x2
10 sets building
65-85-95-115-125-135-145-155-175-185#
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (135/95#) @ 115# (60%)
Ring dips (scaled to box dips)
5:53
Next time I’ll attempt Rx weight.
wux1
group wu
Power Clean x2
10 sets building
55-65-75-85-95-115-125-135-145-155
WOD scaled
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans 95#
(Box dips)
Time : 5:59
Great newsletter Heather!
Power Clean x2
10 sets building
95-135-155-165-175-185-195-205 x 1 (2nd F) – 205 x 1 (2nd F) need to practice getting under it quicker
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (135#)
Box dips
Time: 6:03
Thanks Kevin
Power Clean x 2
115 – 135 – 155 – 165 – 175 – 185 – 195 – 205 – 215
‘Power Elizabeth’ as Rx’d
21-15-9
Power Cleans @ 135#
Ring Dips
Time: 7:17
So 11/6/4 was the WRONG choice.
Ring dips were mostly 2 with some 3’s.
46 Sec PR!
Great race Mario! Your ring dips were just too fast!
Power Clean x 2
115-135-155-165-175-185-195(fail)-195-200
‘Power Elizabeth’
21-15-9
Power Cleans @ 135#
Ring Dips
7:16 RX
Thanks for the push Blake! Great race!
Power Clean x2
10 sets building
45 .. added 5 each time and made it to 105!!
Thanks Blake for the tips! I am starting to wrap my brain around getting my butt back and landing under the bar..
‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (70#)
Ring dips
9:18
The ring dips got the better of me today, my chest started paining and I had to move from the to rings to the paralettes.. so frustrating