Warm Up: 800m Run, lots of other stuff
Strength: Clean and Jerk
Worked all the way up to 155x1!! (PR!) I almost got 160x1 3 times, but I was way to tired I think! Next time.....Brad says I got it.
Conditioning: 8 Rounds for time
- 8 Pull ups
- 8 Front Squats @ 65lbs
9:35 rx'd. I did 2 more rounds after just for fun. I SUCK at pullups still. I did one set of 8 unbroken.
Jenna's Crossfit Training
Monday, November 5, 2012
Saturday, 11.3.12
WOD 1: Max Clean & Jerk. Each team will have 5 minutes to establish at 1RM Clean & Jerk for each member. Any technique for both the clean and the jerk is acceptable (ie. Power, squat, split, or any combination). The team will share a bar and a stack of plates. The team will start with an unloaded (empty) bar. The team may load plates as necessary, but once a plate is loaded, it must remain on the bar for the remainder of the 5 minute session. ie. Teams may not remove ANY weights from the bar. Score is total load from all 4 team members.
I clean and jerked 145 for my team, which is my 1RM but I could have gotten higher, we just didnt have time. Our team did a total of 661, and we were 14th place for this event.
WOD 2: Each team member will run the 2500m course. There are, however, several caveats:
1) All 4 team members must cross the finish line together.
2) Each team must carry a med ball through the course.
3) There is a mandatory buy-in: Each team must complete 60 “reps” with a 155# barbell. A rep will consist of a deadlift for women, and a power clean for men. There is no minimum or maximum amount of required reps per team member. The workload may be shared however the team decides to split the reps. Only 1 team member must finish the buy-in; Other team members may leave on the run as needed.
9:54 was our total time. I did 20 deadlifts. We were 2nd place for this event
WOD 3: 80m Big Bob sled push as a team
1:10.......pretty tough! I think we came in 6th place for this event.
WOD 4: Each team will split into 2 pairs of their choice. An athlete in each pair will hold a barbell (135#/85#) overhead; while the bar is overhead the other athlete will complete as many pullups as possible. The athlete doing pullups may break the pullups into as many sets as necessary and my continue to do pullups as long as their partner continues to hold the bar overhead. When the athlete holding the barbell drops it from the overhead position, the pair will switch positions and pick up the barbell back overhead within 10 seconds. When the second athlete gets the barbell overhead, the partner will then complete as many pullups as possible until the bar is dropped.
Score is the combined total of completed pullups among all of the team members.
I did 23 pullups in about 1:05 (which was how long my partner held the bar for), and then I kept the bar up for 1:38. Our team did a total of 12? pullups, and I am not sure what place we were in for this event.
I clean and jerked 145 for my team, which is my 1RM but I could have gotten higher, we just didnt have time. Our team did a total of 661, and we were 14th place for this event.
WOD 2: Each team member will run the 2500m course. There are, however, several caveats:
1) All 4 team members must cross the finish line together.
2) Each team must carry a med ball through the course.
3) There is a mandatory buy-in: Each team must complete 60 “reps” with a 155# barbell. A rep will consist of a deadlift for women, and a power clean for men. There is no minimum or maximum amount of required reps per team member. The workload may be shared however the team decides to split the reps. Only 1 team member must finish the buy-in; Other team members may leave on the run as needed.
9:54 was our total time. I did 20 deadlifts. We were 2nd place for this event
WOD 3: 80m Big Bob sled push as a team
1:10.......pretty tough! I think we came in 6th place for this event.
WOD 4: Each team will split into 2 pairs of their choice. An athlete in each pair will hold a barbell (135#/85#) overhead; while the bar is overhead the other athlete will complete as many pullups as possible. The athlete doing pullups may break the pullups into as many sets as necessary and my continue to do pullups as long as their partner continues to hold the bar overhead. When the athlete holding the barbell drops it from the overhead position, the pair will switch positions and pick up the barbell back overhead within 10 seconds. When the second athlete gets the barbell overhead, the partner will then complete as many pullups as possible until the bar is dropped.
Score is the combined total of completed pullups among all of the team members.
I did 23 pullups in about 1:05 (which was how long my partner held the bar for), and then I kept the bar up for 1:38. Our team did a total of 12? pullups, and I am not sure what place we were in for this event.
Friday, 11.2.12
Rest Day/ Stretch Day for the Merced Holiday Throwdown on Saturday. I found out on Thursday night that we were going to be doing it!
Thursday, 11.1.12
Strength: Snatch Practice
Stayed at 75lbs. Worked on form and split snatches. Trying to keep the bar close and not bring it into my hips.
Conditioining: Crossfit Games 2012 12.3 WOD
18 Minute AMRAP of
-15 Box Jumps
-12 Push Press 115/75
-9 Toes-2-Bar
9 Rounds + 12 Box Jumps
I loved this workout! I think I got 3 rounds better this time from the last time I did this one. My toes to bar suck, though, and I know I could have gotten 11-12 rounds if I had those down. My first 5 rounds of push presses were all unbroken, and my box jumps were super fast.
Stayed at 75lbs. Worked on form and split snatches. Trying to keep the bar close and not bring it into my hips.
Conditioining: Crossfit Games 2012 12.3 WOD
18 Minute AMRAP of
-15 Box Jumps
-12 Push Press 115/75
-9 Toes-2-Bar
9 Rounds + 12 Box Jumps
I loved this workout! I think I got 3 rounds better this time from the last time I did this one. My toes to bar suck, though, and I know I could have gotten 11-12 rounds if I had those down. My first 5 rounds of push presses were all unbroken, and my box jumps were super fast.
Wednesday, 10.31.12
Skill: Double Under Practice
Conditioning: Tabata - :20 sec work / :10 sec rest / 8 Rounds / Lowest reps per movement is score
- Ring Push Ups
- Plate Squats
- "see the lights' Sit Ups
Lowest scores: 5, 13, 9, 2
Conditioning: Tabata - :20 sec work / :10 sec rest / 8 Rounds / Lowest reps per movement is score
- Ring Push Ups
- Plate Squats
- "see the lights' Sit Ups
- Handstand Push Ups
Lowest scores: 5, 13, 9, 2
Subscribe to:
Comments (Atom)