Warm-up: tripping over an abmat. That woke me up faster than my coffee this morning
METCON: Jackie, 10:50 with ring rows subbed for pull-ups.
Cool-down: broomile. Ugly as Hell.
Great job all 05:30 athletes and thanks to Brandon and Chris for running a really smooth class.
And who was that strange guy walking into open gym? He was kind of tall, dark hair, supposedly is back from an injury…anyone? Bueller?
HAHA, yes after about 6 weeks of trying to let my back heal I think I am finally able to come back and participate in most workouts. Its tough getting back into that morning habit though and I learned today that I have lost a lot and have a lot of work to do to get back.
It was great to see everyone this morning as well. It also felt great to actually do a METCON that is a part of our program even if it was Mondays.
Press 6×6 @100# sets 4,5,6 was push pressing last two reps
METCON: 6:51 54# KB
Yay Andrew! Good to see you back!
Metcon: Jackie @ 9:15 with jumping pullups. On 4/18/12 I was 12:36, but that was with ring rows, so apples/oranges. Still, I’m going to call it an improvement. Crossfit: You get better.
Skillwork: Strict pullups w green band and kipping pullups. Kipping coming along slowly but surely – got 2 today.
Dropped in at CrossFit Main Line today and did their WOD
40 double unders
Already feel like I’m seeing a difference after one day of Paleo. 2.5# lighter. Yesterday did Nate and only got 10 muscle-ups with a bunch of failed attempts. Didn’t count, but prob around 10. Today did 16 with only 1 fail and it felt like I wasn’t resting as much between them.
14:47 with banded pullups…thrusters were ugly!
Thanks to Chris & Brandon for having everything set up for us this morning. I know it took longer than normal since there was some clean up that needed to be done before hand.
Metcon: 8:39 Rx – I am sure there were some questionable pullups since I tried to do 10-15 butterflies but the effort was there.
GloboWOD (and I think my last session before the Hopper this weekend) -
DB Bench Press – 80# x 10-7-6 with 2:30 rest in between.
50 Thrusters (with a 50# fixed barbell)
30 Pull-ups (which were basically strict – imagine doing pull-ups with a wall 12″ from your face, kind of hard to kip)
Row took 3:45, finished thrusters at roughly 8:15, and then things got ugly…12:40 total.
CFE interval workout:
8x400m run with 2:00 rest
1:16, 1:18, 1:18, 1:19, 1:19, 1:22, 1:20, 1:19
Got slowed down behind a car on the 6th interval, which is the reason for the 1:22
Jackie: 8:44 rx (PR by a minute)
12:46, I think? I was having trouble with my math as usual and the clock was being weird. Didn’t Rx the pullups. Did 10 kipping then 20 ring rows. Next time…
Thanks to Col for the great advice: Pick a number and stick with it!
13:53…pr’d by 4 minutes. Those thrusters are a killer. did ring rows instead of pullups.
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