WOD:
A. Strict Press: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM
B. Tabata Something Else
Tabata pull-ups
Tabata push-ups, strict
Tabata sit-ups, ab-mat anchored
Tabata squats
*The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises*
Score = total reps from all 32 intervals; log the breakdown of total reps for each exercise as well.
REMINDER: CrossFit Kids trial classes this Tuesday and Thursday! $5 per child per class. Please fill out this CFK waiver pdf and send with your child if you have not already done so. CFKids Classes will be held at our old location, 3228B Leeman Ferry Road. We ask parents to walk their children in through the lobby and wait with them there until there class begins.
Ages 3-5: 3:45pm-4:10pm
Ages 6-9: 4:15PM-5PM
Ages 10-15: 5PM-6PM
Oooooweee! Now those are some stellar push-ups! Way to show us all how it’s done Mary Helen!
That’s an RX Push-Up CFHSV. Not easily done unless you’re bad enough to have two first names.
Mary Helen doing text book push ups! Awesome job!!
Now that’s what a push up looks like. Nice work Mary Helen!
A picture perfect push up. Mary Helen killing it as always!
Mary Helen with a picture perfect push up!!! This girl is amazing! Can’t say enough nice things about beautiful, strong, sweet MH 🙂
Awesome work Mary Helen! Always focusing on form and technique, always holding yourself to the highest standard, and ALWAYS giving 100%! Keep it up stud 🙂
Mary Helen always setting the bar high. So lucky to have such a great friend!
One of the athletes I admire the most, killin’ it on the track AND in the gym, all while staying humble. Way to go, MH!
Mary Helen! How do you make everything look so elegant!
So awesome Mary Helen! A lovely strong young woman. Check me on this but I’m sure Tabata is Japanese for “sucka”.
Mary Helen!! I admire this girl in just about every way. Courtney is right, you make everything look elegant! Keep up the outstanding work! I will keep admiring 🙂
A.10@115-5@135-4@135-2@145-1@150
B. 332 Rx (57-66-104-105)
Open Gym – Yeaterdays WOD – Dropped Lung :
A. 250(10) – 305(7) – 325(5) – 345(1) – 345(1)
B. 11:10 rx
WOW!
SMOKING TIME!
OFF the Chart.
A) 105(10)-120(7)-135(3x)-135(3)-145(2)
B) 311 Rx
A. 155(10)-185(7)-205(5)-215(3)-235(X)
B. 235 pull-ups, push ups, sit ups… no squats
Yesterday’s WOD:
Back Squats: 10@170 – 7@205 – 5@220 – 2@235 – 1@245
Dropped Lung: 13:03 rx
Way to run Magnificent. OFF the Chart as well!
Strict Press –
135×10 145×7 185×5 205×3 225×1
Had every expectation of doing “Dropped Lung” n Tabata back to back… Needless to say, I didn’t make it to Tabata…
13:27 RX
Yesterday’s WOD:
Back Squat – 205(10) – 255(7) – 270(5) – 285(3) – 300(2)
Dropped Lung-12:22 Rx
Thanks for all the kind words! y’all are way to nice.
Mary Helen that’s my girl!! Displaying great upper body strength and core control. Erica I see you too, you rock solid star!
Strict Press with dumbbell press as well to help ensure independent shoulder development.
10 @75lbs and 10 DB press at 25lbs
7 @95lbs and 10 DB press at 30lbs
5 @115lbs and 10 DB press at 30lbs
3 @135lbs and 10 DB press at 30lbs
2 @155lbs and 10 DB press at 30lbs
WOD =
Pull-ups = 64
Push-ups = 87
Sit-ups = 101
Air Squats = 114
TOTAL = 366 rxd
First time to butterfly, we will see how I feel tomorrow after butterfly, strict press and push-ups.
REST 15min
Engine or Speed endurance work
6rds of 5 Box jumps 30” and 200m sprint
Rest 2min between rounds
**Goal is sub 1min each round
59sec – 59sec- 57sec – 57sec – 55sec – 55sec
Dang Dennis!! Great work!!
So glad to see you back at it DB!!!!! Yay!!!
A: 50(10)-65(5)-70(3)-70(3)-75(1)
B: 286 rx
Picture perfect push ups Mary Helen!!!
MH always looking smooth!
A.95(10)-120(6)-125(4)-130(2)-145(1)
B. 28 (some not chin over bar), 36, 66, 68 (as low as possible) =198 scaled. Knee felt better than it has in a while, so happy with squats.
11:30 Class:
A: 105(10)-135(7)-145(5)-150(3)-160(1)
B: pull-ups=72/push-ups=82/sit-ups=105/air sqts=117…total=376, RX
Open Gym:
A: PCx2+SJx1 techwork, work wt-135/155/185/200
B: PowerSnatchx2 off blocks, power position, work wt-95/115/135/145
C: 5×5 BB good mornings, 135#across
D: wod: 17:56
-Mary Helen, sweet as can be, looking like a pro…I mean is a PRO!
A) 130(10)-150(7)-160(5)-175(2)-180(1)
B) 68-58-76-128 = 330 Rx
120(10)-150(7)-155(4)-165(2)-175(x)
106/99/110/146=461
Dang dude! You weren’t suppose to square your totals….IMPRESSIVE!
At home:
Dropped lung 11:52 rx
Thought about doing tabata afterward…I will make it up tomorrow.