Max Clean & Jerk
Score: 115# (15# PR!!)
Score: 75# (10# less than my last PR of 85#)
This time my breathing was an issue just lifting, not even doing a cardio-heavy workout. Boo! Hiss! Down with exercise-induced asthma!!! I went to see my doctor this morning & he prescribed an inhaler & some new meds to deal with the allergies. Hopefully this isn’t something that will continue to be a problem but at least I have some tools to help manage it for now.
Strength: Thruster… complete 1 thruster starting no heavier than 95/65. From there go up in increments of 10 pounds total until you get to your max… do not go any heavier than 185/155.
Score: 105#, a 10# PR. I attempted 115# 3 times but couldn’t get it over my head.
Festivus Games WOD #2
Sprint Sprint Sprint!
•21 Calorie row
•15 Burpee box jump M/F 24in./20(intermediate) Burpee step-up 24in./20(novice)
•9 Cleans M/F 135#/95(intermediate) 95#/65(novice)
•15 Burpee box jump
•21 Calorie row
***7 minute time cap. If you do not finish seconds will be added to the score for incomplete reps.
Well. This was deceptively difficult. I sprinted on the rower & then had the HARDEST time doing the box jumps. And I never have a hard time doing box jumps! And then when I attempted my first clean of only 65#, I FAILED. Failed on only 65#. WTH? Never mind that I had just cleaned 115# 3 times! Only made it to rep 13 of the second set of BBJ’s before time was called.
9/20/13 is Coach Kelly’s birthday. In celebration we will WOD for her. It is her 31st Birthday so we will celebrate the 10th anniversary of her 21st Birthday. woop woop.
Strength: Work to a 1 rep max Jerk, out of the rack.
Score: 110# (10# PR!!)
5 minute amrap
- 10 back squats @ 50% of 1 rep max (my max was 190, so 95# for me)
- 31 lateral bar hops.
-Rest 5 minutes.
5 minute amrap
- 10 power snatch 95/65
- 31 mountain climbers
Score will be the total number of reps
Score: 206 RX!!
I RX’d!!! I wasn’t going to but Coach Jon pushed me & I’m so glad he did!
Bonus: 31 birthday burpees
Max Make-Up Day
Over the last couple of weeks we have maxed several lifts…mostly on days when I couldn’t be at the box, so I was VERY happy to have the make up day. I decided to do back squat and shoulder press.
Shoulder Press: 75#
That’s a 15#PR from about a year ago. I’m happy to PR but a little bummed it wasn’t more.
Back Squat: 185#
Sadly, not a PR. My last PR was 190#. I got 185 with no problem & then instead of adding just 5#, I added 10#. I got down but couldn’t get back up so I tried to roll the bar off my back, only my ponytail was in the way and the bar kinda got stuck. It didn’t hurt but it ripped out a wad of my hair and I have some lovely bruising/rash on my back as a result. Not my week for the barbell & my back, I tell you that! So I didn’t attempt it again or go back down to 190.
Strength: 1RM Bench Press
10 minute amrap
- 8 deadlifts 225/155
- 16 double unders
Scaling: 115#, singles
CrossFit Burleson Skills Test
A. max effort pull-ups (20)
B. 1 rep max squat clean (125#)
C. 800m run or 1000m row, time in seconds (row 4:20)
[(A x 2) + B] – C = your score
Score: -95 (negative)
Strength: 1 rep max Press
Score: 70 lbs. I tried for 75 but it was so not happening.
2 rounds of
- 25 pull-ups
- 400m run
- 50 double unders
Scaling: Purple band, singles