Happy Birthday Crystal D!! (Monday )
Warm Up and Mobility
Oly
OTM 6 Complex
First 3 Minutes
HH Snatch Pull + HH Power Snatch + OHS
Last 3 Minutes
2 – 3 HH Snatch
Gymnastics / Skill
3RNFT
Pull Up Practice
Jump Rope Practice
Open Prep
EMOM 6
Max Bar Muscle Ups (40 seconds)
Max Double Unders (40 seconds )
“El Paso”
AMRAP 14
Run 200m
10 x Box Jumps 24 / 20
10 x Power Snatch 95 / 65
10 x Back Rack Lunges
Oly
El Paso: 6 rds, (row, step ups, box lunges)
Lot of cardio in this one. Great work 5am.
I was wondering who Dave was for a minute there… Row gave you away. Nice job today!
Gym
“El Paso” 4+200 RDS
At least it started to get lighter outside as the WOD went along.
Have a great day everyone.
Oly Work
El Paso: 4 + 212
tough first run on the trail, warmer mornings ahead, hopefully
Great work 5 am, thx Krystle and PJ.
Enjoy the day.
Gym/skill: Worked on kipping and dubs. Have yet to master the kip and 16.2 stole my dubs!
El Paso: 3 + 212 (14″ bj, 45#). Happy to be running again. Not sure I like the coaches conspiring to make me jump on boxes, but I did from 2 plates, so ~14″ box jumps in a WOD. I’m sure that is some kind of PR.
Small but fun group of lady all stars today. And we all ran!
Thank you Coaches Pj and Krystle!
You rocked today Janet!
Thanks Koach!
Nice work BBF… Jumping on boxes is awesome! Hope there was a bell ringing!!
No bells until I hit it from the floor! See you tomorrow!
Oly today – I definitely need to give oly some more love and start to get more comfortable with the squat position especially with OHS & snatches.
“El Paso” – 3 + 150
First running WOD of the new year for me. I was happily surprised, it definitely wasn’t a walk in the park, but it could have been so much worse! I’m liking these bigger than usual 9:30s lately!
Nice work peeps! Thanks Pj!
OLY – Feeling a little better with the OHS – not great, but a little better. Just gotta practice.
El Paso – 4 + 125 (55#)
Brrrr, it was cold outside this morning – but running felt good. For me, the key to this workout was Krystle yelling for us to immediately do a box jump once inside – no real pause to collect my breath – that definitely helped me to keep moving.
Awesome job 5am – Thank Pj and Krystle – Have a super day!!
How GOOD did that first box jump feel? Awesome job today!
OLY ( 75# kept light to practice form )
Notes : When descending squat mimic sitting back in chair ,as well as with HANG bend knees slight ,chest up , act like back is against wall and set up behind bar not over.
WOD = 4 + 208 ( 75# ) good weight choice ,my hammies were a bit bitchy from yesterday.
Thanks PJ! A lil change up to see you at 4:30 ! Nice job everyone !!
OLY: Stayed with 53#. Feeling a lot more comfortable punching under the bar.
El Paso: 4+100, 53#
The run was the toughest part.
Great job, 4:30!
OLY – kept it light to work on form
WOD- got 3 + 150, using 20in box jump and 55lbs
Great job 430pmers and thank you PJ!!!
El passo 4 150m ( #65)
Oly: 75-95# – still very awkward for me to catch the bar in squat snatch position, but feeling better each time.
“El Passo”
5 + 200m + 7 Box jumps (75#).
Wise choice going lighter with this one. 95# would’ve buried me. Felt great running on the rail trail again… and not ice or snow. Big 9:30 class today! Great job everyone. Thanks PJ for the pointers with the snatch.
OLY
75&95#
WOD
5+100 w/ 75#
Felt great to be running outside again today. Had fun with this one today. My goal was to move through this as fast as possible with minimal break so 75# was the way to go. I did the first 3 sets unbroken and then sets of 6s and 4s. Pretty happy with that. The runs is really what slowed me down. my legs were pretty smoked towards the end and I had a tough time getting my stride to open up. Nice work 930! Thanks P Jizzle!
7PM
OLY
WOD
4+211
(75#)
Thank you KellyG
Gym
Worked on large sets of Dubs and solid steady chest to bars
WOD
4+201 w/75#
Felt good to run again today legs were a little tight but moved through this one nicely. Thanks Kelly G great class and way to crush this one 6pm
OLY – Worked on using my hips more instead of muscling everything into the snatch position. My shoulder mobility issues are really impacting my ability to overhead squat. I’m working on improving it but it’s slow going.
WOD
4 + 75 (70#)
Loved getting back outside and running. I may have gone 5# too heavy on this one (see above) as it slowed me down for the rest of the movements.
Great job 7:00 p.m.! Thanks Kelly G!
Dropped in at crossfit max effort in Las Vegas!
AMRAP 20
15 push press (55#)
25 sit-ups w/ anchored feet
15 back squats
Got 7+5, felt good to get back in a box… Almost time to come home!!!
OLY
75-95#
WOD
4 + 220 @ 75#