Wednesday, January 23, 2013
2013 January 22
Olympic Lifting Classes at 5:45am, 11:30pm and 6:30pm today!
Six Tips for the Overhead Squat
For time:
25 toes-to-bar, 1 muscle-up
20 toes-to-bar, 2 muscle-ups
15 toes-to-bar, 3 muscle-ups
10 toes-to-bar, 4 muscle-ups
5 toes-to-bar, 5 muscle-ups
*Sub 4 ring dips and 5 pullups OR 3 muscle-up transitions for each muscle-up
Grip Development:
4 minute tabata of plate hold
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CrossFit Integrity, Charleston, SC
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Worked on not pulling early on my Cleans
Then:
19:48 Got 1 MU, then Sub 4 PUs & 4 RDs
Wod: RX’d I could have ran a 5k in the time it took me. Thank you guys for cheering me on.
Oly class
56burpees for Lynn’s birthday
2:49
Oly Class.
14:20, modified, subbed 3 MU transitions for MU
Grip holds tabata, 15#
19:40 Rx … slow on MUs
tabata plate holds using 15kg plates
birthday burpees!
24:33 pullups for 3 rds, RR for 2; rb for RD (my hands hurt)
Tabata w/ 10 pounders
BS: 200lb x 20
Wod: 13:07rx
Tabata plank hold/hollow rock holds
Tabata 35lb
13:08 PU/RD
13:36. Ring rows and red band ring dips for all rounds.
Tabata
56 birthday burpees. Happy birthday Lynn!
WOD @ Home: 13:18 w/ T2B
and did 3 MU Transitions to each MU
(kids playground is coming in handy with a few modifications)
OLY Class: Worked on getting form down for Power Clean (Will really increase weight and get a new PR soon… got a bit distracted in the end of class and only got up to 125#) Thanks BK for all the tips and Nikki for partnering up!
56 Burpees for the Birthday Girl!!
13:17 with 3 MU transitions for every MU
) I really love that BK takes videos of each of us doing one–it helps big time since i’m a visual learner.
Tabata plate holds with 15#
56 birthday burpees–Happy birthday, Lynn!!!
Oly class: Got a new pr for my squat clean at 140 woohooo (thanks jamie for being a great partner
12:55 scaled
15# tabata
PR- 125# SQUAT CLEAN
110# 20 BS Week and a half behind
WOD: 8:18 Rx
4 min tabata of plate holds w/ 35# Pendlay plates
Big ups to all the athletes that came in today despite the fact that their were MUs (and nasty substitutions) in the WOD! Your tenacity and eagerness to get better is the key to success!
10:09 Rx … Worked on muscle ups after
Oly class … Squat cleans reps of 2 up to 195#
17:?? Ring dips/pull ups
Great job by all today!!!
WOD (1st attempt) – 8:28 Rx
WOD (2nd attempt) – 7:52 Rx (PR)
Grip Tabata, 45lbs for 5, 35lbs for 3
WOD (3rd attempt) – 7:37 Rx (PR)
Got to coach a bunch of badasses during 3 Oly classes today… lots of good moving and improvements and PR’s!!!
CrossFit Integrity, Charleston, SC
13:27rx
20min Emom of 5 box jumps
(1st 5 mins 24in, 10mins 32in, last 5 mins 44in)
20min Emom of 20 double unders
WOD: 13:20 with MU Transitions
Plate Grip Tabata With 15#
56 Burpees….Happy Birthday Lynn! You are fabulous!
WOD: 14:13 with MU Transitions
Plate Grip Tabata With 15-10#
56 Birthday Burpees
Plate hold tabata with 15# left hand was definately weaker
56 birthday burpees
OLY class: 85# squat clean