Workout of the Day
A.
Every 2 minutes, for 6 minutes (3 sets), complete:
Tall Jerk x 3 reps + Split Jerk Behind the Neck x 3 reps
(Keep these light and focus on footwork)
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
2-Position Clean (floor, knee) + Jerk @ 85-90%
C.
Take 10 minutes to build to a heavy single on your back squat and then . . .
Four sets of:
Pause Back Squat x 3 reps @ 3211
Rest 2-3 minutes
D.
Complete as many rounds and reps as possible in 8 minute of:
8 Thrusters
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell (lateral jump is fine)
40-49
buy priligy online https://streesaga.com/wp-content/uploads/cache/2022/10/priligy.html no prescription
online pharmacy buy wellbutrin no prescription pharmacy
115/85 lbs
50-54
105/75 lbs
55-59
105/75 lbs
Chin-over-the-bar Pull-Ups
60+
online pharmacy buy prevacid no prescription
95/65 lbs
Chin-over-the-bar Pull-Ups
Did Saturdays WOD on Monday, legs are sore today from Karen.
A. Done
B. Done at 50%
C. Skipped
D. Subbed push press for thrusters; 4+5
A. 65
B. 115, 120, 125, 125, 130, 135
C. 185, then 135 for tempo
D. 3 + 23
Hey Nichole, do you have a work e-mail at which you can be contacted?
I #%! $ hate traveling, sleep is off, diet sucks, can’t train at normal times, stuck in a chair……
That said, I gotta give Rocklin crossfit another shout out. Really cool people.
A. 95
B. 155,165,175,185,195,205 (f j)
Skipped the heavy part
C. 135, 185, 205,205
D. 3 rounds
A. 65#
B. 135#
C. 205#
D.3 + 17
A. Resting elbow today so just used pvc pipe
B. Skipped
C. Hit 265# (tied all time PR) and then hit 270# For PR!
How is the elbow feeling today? And solid work on the back squat!
Elbow feels much better today! Only a little sore now! I’m thinking of giving today’s training a go! Thanks!
Rehab exercises on shoulder
3 mile run
8 min abs tabata
A. 65#
B. 125#
C. 200# then 155#
D. 4 rounds
Cleans felt so good today that I decided to keep working them after the wod. Hit a 5# PR for 140# 🙂 Had 145 in the hole but couldn’t stand it all the way up, which is unusual for me. My trouble is usually getting it into the squat, not standing. Legs are still very fatigued from Karen!
Great work Loretta!!!!!!
A. 95#
B. 225# all 6 sets
C.Went to 335# in the 10 Min then 4×3 @ 305#
D. 4 Rnds + 4
(Superset a Rope climb on B&C total of 10 worked legless and minimal pulls to 17′)
A. 80# getting better with my footwork.
B. up to 115# for last 4 sets (85% of 1 rep max) Next time I will keep going up on this I thought we were too stay at 85% . I have so much to learn. But I am learning.
C. 195 then… 135 for all sets
D. 4 +12 RX
A. 135
B. Up to 185
C. 305, then 4×3@225
D. 4+11 @105
A. 125-135-145 I’m beginning to like the tall jerk. Helps me dial in the technique & foot placement
B. 6 sets at 190
C. Only got to 355 today (10# less than last week–still feeling those effing wall balls)
Then 185-185-195-205
Had to shut it down for work…
Awesome to hear about the tall jerks Eric!
A) 53-53-53
B) 103-103-103-108-108-108 (Jerks are feeling better!)
C) Worked up to 175 then 4 x 3 Back Squat @ 3211 (115-125-135-135)
D) Subbed a ring row with feet elevated for C2B (my hands couldn’t take it today, I tried) 3 Rds +1 @ 85#
Great to hear about the jerks!
I’m with you on the hurting hands! 🙁
A. 55/65/55 went back down to get foot work right
B. 125/125/130/135/135/140
C. 250 then sets at 205
D. 4 rounds
Team series and wodapoolooza messing with my training
I agree! Wodapooloza is messing with my training too!
A. 95
B. 225, 235, 245, 245, 255 (f), 255
C. 350 then 4 sets at 275
D. 3 +19
Did wodapalooza qualifier first, then
A. 75#
B. Up to 200#
C. Up to 275#, then 185# on the pause squats
A. 30,40,50kg
B. Up to 85kg
C. Some strange feeling in above right knee when started to squat. Didn’t push too far
C1. 130kg
C2 2sets 3x120kg, 2sets 3x100kg (didn’t notice that it was pause)
D. 4 rounds + 13 reps Rx
Good call Sami!
M and a done
A did this with 30kg
B did all sets at 72kg which is 85% of jerk weight but only 80% of clean weight.
C got up to 110kg for single, then did sets of 3 @90kg. Pause at bottom does make it harder.
D got 4 rounds and 4reps. Got hard quite quick.
A: 50kg
B: 100kg- felt pretty heavy today
C: Hit 140kg. Tried for a PR of 150 but got stuck in the bottom.
Then 4x100kg
D: 4 rds +2. Shoulders and Triceprs are still pretty sore from this weekend so tried to take this easy.
A. 65#
B. 125#/135/140/145/150 then 155 / 160# C&J only and a 5# PR!!
C1. Just 205#… I’m blaming Karen legs on this
C2. All at 155#
D. 4 rounds + 12 reps RX
Feeing like the programming is coming together for me. Excited about this week’s PR’s. Thank you!!
Awesome job Leticia!!!! This is so great to hear!
Thanks Nichole!!
Karen got my legs too! Congrats on PR! 🙂
Thank you Loretta!