Weekly Challenge
12-9-6
Power cleans, 135lb
Thrusters, 135lb
3:29 - goal achieved, beat 3:53 which was the fastest time set at CFNEE by a 245lb beast. Power cleans sloppy like yesterday, thrusters were solid and seamless with only a single overhead pause in the set of 12.
Happy with that
“Lizzie” intervals
12-9-6
Power cleans, 135lb
Ring dips
Rest 5:00
12-9-6
Power cleans, 135lb
Ring dips
1:51/ 2:05
Sketchy - no groove on the cleans. Don’t know if it was because I was trying to rush or just feeling a little tight. Pretty disgusted that I broke the power cleans 4 or 5 times in the second effort.
Weekly throw down tomorrow then start my second cycle of V2.0 on monday.
Already have thursday’s metcon planned - also happen’s to be a welcome to the world WOD for my boy Harry Peter
“Harry”
30 push press, 135lb
Row 1000m
30 hang power cleans, 135lb
Please feel free to join in the fun.
Had a go at last week’s CF.com Cn’J & Cindy mash up.
10 rounds of
1 clean and jerk
5 pull ups
10 push ups
15 squats
Chose to go with 200lb clusters for fun.
Ended up getting 7 rounds with no misses in 8:55 but after 3 consecutive misses in the 8th round I called it a day. Mini Lizzie sprints tomorrow.
12-9-6 Fran
Rest 5:00
12-9-6 Fran
1:55
1:54
Nasty - barefoot first round, oly shoes second round. Had some deep tissue massage in hip flexors and glutes a couple of hours before and squat was a little ponderous after a typical warm up. Felt much more stable with shoes and attempted to sprint first round or so and managed to hang on to that gain till the end, just ...
I have trained 4 times in the last 6 days with a total volume (not including warm ups and movement prep) of 15:46. Gotta love this stuff!
Continuing the theme of short hefty girls
Heavy Liz
15-12-9
Power Clean, 155lb
Ring Dips
All with 20lb vest
3:58 (previouusly 5:22)
Happy with that.
Just going to hit some heavy girls this week and start a second v2.0 cycle next week
12-9-6-3
315lb deadlift
HSPU, press width
4:10 - deads unbroken, HSPU 6/6, 5/4, 4/2, 3 with 20’ walk out and back between chunks
First time any Diane derivative has been executed with any sort of metcon intensity. Def helped the deadlifts to work up to a triple at 397lb - 315 felt relatively light when it was time to go. Also very happy with HSPU’s considering they have been almost completely unworked in the last 6 months. The closest previous WOD to todays effort was 12-9-6 300lb deads and forehead to deck HSPU’s which I completed in 6:10. I’ll take it as a win but this will be the standard going forward.
Gotta love Crossfit - chillin’ to illin’ in under 5 minutes
5 rft
5 deadlifts, 275lb
10 burpees
3:49 - PB by 1 second!!
Box ticked for today!
