AMRAP in 7min of:
5 Clean and Jerk (135/95#)
10 Squats
15 Kettlebell Swings
Lots of people are still having trouble with the push jerk. I’m still seeing push presses in workouts that call for jerks. Please watch this video and spend some time practicing it before the workout today.
*Video by AgainFaster
[vimeo=http://vimeo.com/698361]
Have fun at school Teachers!!
Let me just be the first to say, “WAAAAHHHHH!” 🙁
Great vid coach
CFWU x 2…PWr Cln instead of Pull Ups
Strength – 3’s
Front Squat
85-105-120-130-140 (2 & 1F)
WOD
AMRAP 7 min
5 Cl & Jrk 95#
10 Squat
15 KBS 35#
3 rds plus 10 squats
CFWU x 2 (sub power clean for pull ups)
Strength x 1
Front Squat 135-145-155-1790-180PR by 15# 🙂
WOD – AMRAPS in 7 minutes
5 clean & jerks 135 lbs
10 squats
15 KBS 53 lbs
Did 3 complete rounds **
** Idiot me only cleaned the weight for the first two rounds, thanks for the heads up Owen, then jerked it for the last round. You’d think watching the video this morning would have made me clue in!
Cash Out — plank for 1:30
CFWU x 2 sub power clean practice for pull ups and HSPU (green+green band) for pushups
Back squat 3’s
135-155-185-205 Bar on the shoulders felt horrible.
WOD Rx’d -> 4 rounds
nice work!
Thanks for the video 🙂 good one!
CFWU x 2 sub power clean practice
Back squat x 5’s
135-155-175-195
WOD
5 clean & jerks 135 lbs
10 squats
15 KBS 40lbs
Getting ever so close on a strict pull-up…mid september it’ll be done. Good job 7 am crew…all 3 of ya.
oops! there was a 145 in that back squat.
I DID IT!! I DID IT!! i completed my first 1/2 ironman yesterday!
ultimately the goal was to finish it, but i did have a 6 hour time frame in mind…
swim 1900m: 41:38
T1: 4:04 (it was a crazy run almost 500m straight up from lake to transition!)
bike 88km: 3:07:10
T2: 1:26
run 21km: 2:08:05
total time: 6:02:42 YAY!!
i’m VERY happy with my result! the bike and run course were SUPER hilly and holy hell it was HOT yesterday! i got a lovely farmers tan 🙂 one of the best parts was the boys dousing you at the two aid stops on the run with ice cold water sponges! and of course my mom, sister and jane (CF F’ton) there cheering me on each lap around. thanks guys!
did i mention that was my longest run in about 7 years (the last time i did a 1/2 marathon)?! i did a 12km last weekend to prepare for this.
Woohooooooo Krista!!!! That’s fantastic 🙂 I can’t wait to hear more about it. You ROCK girl 🙂
You go girl!!!! Congrats!
Very impressive Krista!! YAY!!
No idea it say Jeremy :S but that was my post!
Well done !!! 🙂
thanks guys! i had lots of fun, and a bit of pain… but hey, we’re all used to that right?! 🙂
Congrats Krista! 😀
Very impressive!
Great job Krista!
Way to go Krista!!
I’m new to CrossFit and I don’t think we’ve met but that is my goal for next year. Except I want to do the Olympic Tri.
I would like to pick your brains one of these days concerning this.
Congratulations!!!
sure thing Gabriel! i’m new to tris this year and did 3, my first was olympic, then a sprint, then the 1/2 yesterday. i’ll try to help or answer questions as best i can, i’m still learning how this whole game works too. hope to meet you soon.
WOW – I am really feeling those 200 Thrusters this morning 🙁 Those squats should be super fun this afternoon!
kevin I’ll be there at 5:30 instead of 6:30
its my post
Just got a last minute rendez-vous can’t make it for 415 🙁 might be able to go later not sure. this look like a fun one too
Can i take this spot?
It’s been taken.
Kevin, I have to cancel my 4:15 p.m. slot today.
Can I take Corinna’s 4:15 spot?
It’s yours.
I am going to cancel my 5:30 spot, I’m not feeling very good today 🙁
Great!
CFWU x 2 (sub cleans for RRs)
Stretching back
Strength 5’s Back Squat
45-95-115-135-185 out of time
WOD Amrap 7min:
5 C+Js 95
10 squats
15 KBS 35
————–
3 Rds + 8KBS
Cash out Plank 1:30 (45-30-15)
Stretching back
Back not feeling good today…
Warm up x2
Strength Front squat 3-3-3-3-3-3
155-185-205-225-245-260pr for reps!
WOD
WOD Amrap 7min:
5 C+Js 135
10 squats
15 KBS 53
5 rounds and 1 clean n jerk. :/
was going to do an afternoon wod but I decided to come home and get everything organized for school!
Two a day tomorrow!
holy shit!
warm up x2
strength shoulder press x5
95-105-115-120(4)-120(2)
WOD amrap/7mins
5 clean/jerk 135#
10 squats
15 kbs 53#
Total: 2 rounds + 12 kbs
One arm Deadlift (left arm) 1RM –> 135-155-165-175-185(failed…. grip was the problem)
Modified WOD –> AMRAP 7 min of:
5 One arm kettlebell C&J (53#)
10 Squats
15 KBS (53#)
3 rds + 11 KBS
Pierre, I have a feeling this is how you will look someday….
http://i45.tinypic.com/fmphd3.jpg
hahaha
I have the same feeling.
CFWU x 2
Strength – Back Squat
3-3-3-3-3
135-160-185-205-220
WOD – AMRAP in 7min of:
5 Clean and Jerk 135#
10 Squats
15 Kettlebell Swings 53#
3 Rounds and 2 C&Js
1:30 Plank done in 3 sets
Warm up x2
Strength snatch x5 45,50,55,65
WOD AMRAP 7 mins
5 clean and jerk 65#
10 squats
15 kbs 25#
2 rounds 12 kbs
cash out 1:30 plank…which took me 7 mins to do 🙁
CFWU x2
Push Jerk x5
95-115-135-145-155
WOD: AMRAP 7 min
5 Clean & Jerk
10 Squats
15 KBS @53
3 rounds + 1 C&J
1:30 Plank cashout
Press 1-1-1-1-1
6×65 – 85-90-95-105(f)-105(f)
WOD: AMRAP 7 min
5 Clean & Jerk (135#)
10 Squats
15 KBS (53#)
2rds + 1 KBS
Nice Press PR Johan!
WU x 2
Overhead Squat 3RM
45×5
55-65-75-85(PR-reps)-90(f)-90×1(failed set)
WOD – AMRAP in 7 min. of
5 C & J (75#)
10 Squats
15 KBS (35#)
3 rounds 😀
1:30 Plank
Nice to workout with everyone at 6:30! 🙂
WU x 2
Shoulder Press
5-5-5-5-5
45-50-55-60-65
WOD: AMRAP in 7min
5 Clean and Jerk (65)
10 Squats
15 KBS(dumb bell) (20)
3 rounds and 5 CJ
cashout: 1:30 Plank
Great job everyone!
Congrats Krista on completing an 1/2 Ironman!! Way to go girl. I am very proud of you!
Warm Up x 2
Push Jerk x 3 Reps.
55-60-65-70-75
WOD: AMRAP in 7 minutes
5 Push Jerks 80#
10 Squats
15 KBS 35#
3 Rounds + 4 Push Jerks
Congrats Krista on the 1/2 ironman…you are an Iron Woman!!!
WU x 2 Power cleans subbed for pullups
Strength = Dead lifts x 5
5-5-5-5-5
175-195-215-235-250 PR for reps
WOD: AMRAP in 7 minutes
5 Push Jerks 95#
10 Squats
15 (one arm) KBS 35#
3 rounds 5 KBS. I totally thought after the first round I’d have 4 rounds easy… well… not so easy.
Great work 6:30 crew!
Oh yeah, 1:30 plank cash out…. continuous 1:30….. no sets or nothen…. just sayen! *hehe*
Strength x1
Deadlift work up to 260lb
WOD
amrap in 7 min
5 clean and jerk at 95lb
10 squats
15 KBS 35lb
4 rounds + 5c&j + 10 squats
Good job on the 1/2 ironman Krista, way to go!!!!
Krista, you were just awesome on Sunday…loved cheering you on and watching you..man you are strong! ..you know what’s next? :o)