WOD 12.16.18
A) Every Other Minute x 10:
7 Hang Power Cleans 115/75
7 Push Presses 115/75
The load should be light-medium for you and cycled unbroken.
Rest 5 minutes, then…
B) 2 x 8 Minute Row @ 16 s/m
Rest 3 minutes between pieces.
Row a moderate split holding a stroke rating of 16 strokes per minute. The handle should keep moving; don’t pause at any point to hold 16 s/m. “Moderate” means a conversational pace where you can breathe through your nose only. Focus on coming to a tall relaxed catch and pushing the hips back on the drive before returning again in a smooth recovery to the catch.
Post work to comments.
Week 2 of 8
TODAY: Starting Strength Program Total
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle TODAY starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
News and Notes
- Today’s 12pm Pilates class with Karina is cancelled.
- Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Check out the event page for more info and to register.
_____________________
Yesterday’s Results Board: Monster Team Metcon
Her CrossFit PR is Walking Without a Cane Morning Chalk Up
Body Composition and Barbell Training Starting Strength
@sustained pace:
6-10 alt hanging hip touches
rest 15 sec
30 sec reverse plank
rest 15 sec
40ft duck walk
rest 15 sec
90 sec row/bike
x 3 rounds
B.
Rope climb practice
C.
Every 6 min complete:
1-2 rope climbs
20 dB thrusters – 50/35#
Row 400m – TOUGH
x 4 rounds
D.
5-10 min cool down
First time working out with a barbell… shoutout Coach Jess and scaling! 😅
8AM class.
Both clean and press were done at 65lbs. Started with 2 sets of 7 reps, but wound up eating into the rest minute, so scaled the last 8 sets to 5 reps.
I was able to maintain a 16s/m pace with a split time of under 3:00 for both rowing sets and completely forgot to note my distance. Derp.
Anyhoo, I’m off to Lowe’s to buy some PVC – seey’all Tuesday!
Noon 1/2 Class
Did the barbell portion and skipped the rowing. I’ve been doing plenty of it with CRASH-Bs. Echoing Jay (above), I also felt like it was my first time working out with a barbell! Was off balance, timing was off, and never settled into a groove. I even “missed” a push press somewhere in the middle…the bar got to about head height and I forgot to press…
11am class
So many amazing cues from both Ro, Lauren and Tori today. I really need to work on getting my elbows up; the bar was landing in all the wrong places for both my power cleans and push presses.
Speaking of push presses, I was doing push JERKS for the first 5 rounds without even realizing!
Rx’d, anywhere between 25-35s each round.
I learned SO MUCH on the row. I’d never ever paid attention to split times or any numbers besides times and/or calories on the screen, but Tori walked me through it all! Kept splits under 2:45 (aimed for 2:30 each time) and tried to keep pace around 16 s/m.
Really really loved today’s workout! Along with a great workout, I feel like I learned so much in both portions.
Second day of CrossFit in Brazil. Showed up for the 6pm class (on their website schedule), gym was closed. Rest day it is.
grrrrrrrrrrr!!!!!!
Yesterday:
Partnered with Sarah M and Worm:
WOD 1: 19+5 Rx’d
WOD 2: 27+18
I surprised myself and did all 9 rounds of TTB unbroken!
Today:
Rowed first:
Row 1: 1617
Row 2: 1657
Awkward trying to keep it at 16s/m. Focused so much on a slow return that I had a hard time being consistent with the pull. Pace ranged from 2:20-2:45 on the first row. Ro gave me some feedback on the second row which make a huge difference in the pull. I was opening my hips too soon and wasn’t driving from my heels. My pace immediately dropped to a range of 2:12 to 2:25 when I implemented his suggestions.
All HPC and PP completed in about :25. HPC are always a little awkward but I think I improved throughout. My left elbow is always so slow.