Don’t forget – breakdancing seminar today at 1pm!
Turkish Getup Practice
10 rounds of:
Thrusters for 15 seconds (95/65#/55%)
Rest 45 seconds
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I will have to cancel today’s 1000am workout
Open gym! Realized I’ve been missing working my strict press lately so decided to work on lots of sets at my 80%. And throw in some other movements while I was at it.
Mob, WU
NFT 15 sets:
– 3 shoulder press from floor 75#
– 3 kettle bell swings 50#
– 3 hanging knee raises
Open gym
Last minute decision, the kids wanted to go hang out.
Did Thursday’s WOD with Chantal!
5 rounds
6 horizontal ring rows (tough!)
9 med ball cleans @ 14#
12 OH med ball walking lunges @ 14#
Time 6:54
Cashout: shuttle runs with 45# child.
Great start to the day!
And because I’m too lazy to tupe the wod myself… Did the wod with feet under rings in 7:37. Then came back at 1 for breakdancing workshop with Jenny. That was fun!!!
– mob
– WUx1
Turkish getup up to 45#, felt like I could have went heavier, will know for next time 🙂
WOD Rx…
5-5-5-5-5-5-5-6-6-6 = 53 🙂 I feel like I paced this perfectly, I don’t think I could have maintained more than 5 per round for the whole WOD but one more for the last few rounds was just fine 😀
Tukish getup 2 sets at 53 could of went heavier but my shoulders aren’t great lately.
WOD rx
did 8 each round and 9 on the last one.
81 for score.
then took 2 min break and did a small wod for my self:
2 rounds
500 m Row
20 Wallballs(25#)
need practice on these two mouvement. took 9:15 min to complete.took longer then expected but i was tired from the WOD.
Nice little sprint WOD there, good pull and push combo. I like it.
Mob + WUx1
Backsquat x5
45(x10)-135-185-205-
225-225-225-245-275
Bench Press x5
135(x10x3)-155-175-195-205(PR)
Did the break-dancing session at 1pm also! We had a lot of fun, thanks Jennie!
Open gym
Crossfit Total 3RM kinda…
Back Squat 275 (2) (didn’t warm up enough…didn’t feel right)
Press 115
Deadlift 315 (ran out of time)
I will be re-doing this soon..
Came back for Breakdancing with Jennie. I am not built for dancing but we had a great time! I’m sore already!
Open gym, Mobility and Wu. Test out lifts for crossfit total!
Did the crossfit total, went pretty good considering the amount of problems I have had… Lol
Back squat 365 x 3/ 375 x 1
Shoulder press 145 x 3
Deadlift 455 x 3
965 total
10 am class
Did some more mobility
Turkish get ups
Wod 10 rounds
15 sec thrusters @95#
45 sec rest
Rx’d 74 reps
Great classes Amanda!! Great work everybody!!