Brianna LePard
Strength
Deadlift 5, 5, 5+
@ 65%, 75%, and 85% of 90% of your one-rep max.
Metcon
Brianna’s Last Stand
Run 800 meters x 3
Rest 2 minutes in between sets
Post weights, reps, and time to comments.
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Brianna LePard is moving to Pittsburgh soon. Wish her goodbye and good luck at Barnaby’s tonight in Havertown after the evening WODs. We’ll miss you, Brianna!
Great job by the 5:30 class.
Welcome back, Kishani!
And congrats to Brian Coyle. Four days in a row at the 5:30 am class. Still rocking his two-a-days. Manimal.
Strength: 155 x 10
Metcon: 3:59/4:01/4:12 = 16:12
Nice job, everyone! Especially Liz and Kishani for doing FGB at that ungodly hour!
Thanks, Larry!
Great to see Kishani back in the box!
Strength (Deadlift): 265 x 10
Metcon: 3:03, 3:47, 3:48 (a stomach issue that developed at the end of round 1 complicated my time for round 2)
Showed up this morning to do the runs. I’m a diva, I don’t lift heavy weights at 5:30 am!
1 – 3:06 (with Coyle as a rabbit)
2 – 3:20 (with Coyle as a coyote – that’s the opposite of a rabbit, right?)
3 – 3:28 (with Rich tracking me, and eventually passing me)
Thank you to Rich and Coyle for the push. That first one was absolutely an 800m PR, the other two could have been better than my old PR for all I know. Feels good to be getting better at something on the ISA List.
Speaking of Coyle’s 4 two-a-days in a row, I’d like to refer you back to number 10 of this list…
http://crossfitdelawarevalley.com/2011/01/27/10-tips-for-success-for-the-crossfit-newbie/
Nice job, Sheldon!
Strength – 275# x 11
Metcon – 13:55 (3:18/3:20/3:17) (time to beat)
Sheldon, did you guys take a little longer than 2:00 rest? Your splits don’t add up with what’s on the board. You were at 14:06.
There must have been a few seconds when I was like “where the hell is Brian?” before starting the 2nd run while he was having “stomach issues”. I was also using my own watch to time the individual intervals because I’m lazy and didn’t want to do math so I might have been off a few clicks on the big clock.
With that being said, coming in that close to you on a running WOD makes me feel like a stud.
I only ran the 3:03 because I needed to get back to a bathroom stat.
What the F who am I gonna compete against tonight?!?!?! Belza Coyle and Sheldon are all done???
lol. You guys crack me up. This woulda been a perfect workout for me training for my mudder but alas, I had to get my sleep habit in and the 5:30 was the only time I coulda made if not for the sleeping bit. I DID however get in my Insanity plyometric cardio circuit this afternoon in btwn jobs and hated every minute of it. Those workouts are brutal but good!
Strength – #185 x 10
Metcon – Total 14:41
Strength – #125 x 10
Metcon – Total 14:37
My Last Workout! But I will be back again soon!! You have all been so kind and friendly…you’ll all be missed!
Strength – 215×11
Metcon – 15:15
I did this work out less then a month ago and I added 30lbs to the deadlift and shaved a little over 1 minute off my run. I am pretty happy.
Thanks Kara, but NEVER again will I do a 530am class again!! Brutal. lol
315×7, 15:00
Best of luck in Pittsburgh, Brianna. Come back and wod with us when you can.
Skill Work: Max Snatch Balance – 150# (body weight)
Deads: 230×8
Did the Chief with Laura: 13+3+2 rx’d. First time rx’d. Not spectacular, but my pushups weren’t bullshit, so I’m satisfied.
Thanks to BC for timing and the encouragement.
OK, Belza, what are you taking? Out with it.
PM Skills Session:
5 Rounds of
20 Weighted Situps (50#)
20 Overhead Walking Lunges (25#)
10 Light Deadlifts (135#)
Good luck in the ‘burgh, Brianna!
Seriously, Kevin is ridiculous!
Strength: 160×7
Metcon: 20:30
Those hills are a killer!
Strenght: 285X10
Metcon: 13:58. Officially setting beating Belza at a metcon as my goal.