Warm-up:
2 Rounds:
10 Calorie row (damper must be set at 10)
4 Burpee broad jumps
6 Kettlebell sumo deadlift high pulls
Rest 1 Minute
Workout:
A. Power clean – 15 Minutes to find a 1RM
B. 7 Minute AMRAP
7 Kettlebell swings 32/24 Kilograms
7 Burpees
Post load and reps completed to comments.
“The Swing: Body Awareness for Hip Extension” with Jeff Martone,CrossFit Journal preview video [wmv] [mov]
“CrossFit NYC: 504 Strong” – video [wmv] [mov] [HD mov]
VOD:
So whatever you wish that others would do to you, do also to them, for this is the Law and the Prophets. Matthew 7:12
Marissa!!!!!!!
0600 Track: Long Intervals
w/u: 2 miles easy, w/d: 2 miles easy
Main: 3 x 1600m, rest 5:00, hold splits within 3-5 seconds
5:56, 5:41, 5:39
CFHSV representin’ today! Big shout out to Casey, James, Lesha, Carson and Brady for coming out and getting after it this morning. A couple of y’all doing their first ever real deal track workout, great job!
0600 Track
w/m: 800m ,W/d 400m easy
400m x5,rest 3min inbetween, trying to set a pace and keep it.
2:32,2:21,2:26,2:25,2:21
Seems like a I did keep a pace, a slow pace, but kept it. First time trying this out was fun, so training will continue!
Thanks Aaron
BB Gymnastics:
1) 15 min to find 1RM Jerk – 235 5lb PR
2a) 5X5 Push Press rest 60s – 155
2b) 5X3 Power Clean rest 60s – 175
Pain Threshold Training:
7 Rounds: 10 Burpees, 7 275lb DL; rest 2min. between sets – between 38-41s for all 7 sets
Conditioning:
2K Row at 90% will be done this afternoon
2K Row: 6:59, pr by 12s, had more in the tank so I feel like it was close to 90%.
0600 track, short intervals.
w/u: 800m, easy. w/d: 800m, easy.
400m x5, 3min rest between. Same as Brady, working on pace setting.
2:32, 2:21, 2:26, 2:26, 2:21.
Plan on making this my regular Tuesday morning thing. Thanks for the extra coaching, Aaron!
130# first time I’ve been able to clean more than my body weight! Thanks for the coaching, Jake! Then 7 rds rxd kb/burpees.
225/6
First power clean attempt = 225… then 235 told me to kiss it’s ass for the next 14 minutes. Not my day.
It’s the same for me too Will. That 5#-10# jump might as well be 40#.
I enjoyed being apart of the 11:30 class:) with Robert as my coach.
Great picture, Marisa!
I love this, a bunch people going beast mode on some skills they identified as areas to improve. This board is full of animals.
MARISSA!!! get it girl…looking strong!!
115# PR, i had 120# but my left arm is super slow compared to my right, and i kept dropping it…bummer…next time…
6rds, rxd weight, but did Russian swings bc of shoulder injury…just not 100% yet.
great coaching by Robert, loved having T.Rauer in class with me 🙂
Great morning! 100#PR, 7rds at 16kg
100#, 8+3 at 16kg. Was hot this afternoon! Is it really just March??
245#/8+11