Thursday 27 December 2012
Monday 24 December 2012
Wednesday 12 December 2012
DEADLIFTS
DECEMBER 11 WOD
A. Deadlift 60-70%
3-3-3-3-3-3-3-3
- 60K X 3 X 10..Easy..should've went heavier!
B. 12 rounds For Time
3 Burpee
6 Pull-Up
9 KBS 2/1.5p
- 17:05 rx...one of the toughest wods I've done so far! The 24k kb was rough!!!
A. Deadlift 60-70%
3-3-3-3-3-3-3-3
- 60K X 3 X 10..Easy..should've went heavier!
B. 12 rounds For Time
3 Burpee
6 Pull-Up
9 KBS 2/1.5p
- 17:05 rx...one of the toughest wods I've done so far! The 24k kb was rough!!!
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| Eva Andressa---Strong |
Tuesday 11 December 2012
HANG CLEAN PR 60K X 3
DECEMBER 10 WOD
A. Hang Clean 3-3-3
- 60K X 3:) In October it was 55k x 3! Numbers are going up!
B. 21-15-9
Push Press 60/45
Back Squat 60/45
- 10:02 with 40k. Must work on push press to do RX! 40K felt rough :S
A. Hang Clean 3-3-3
- 60K X 3:) In October it was 55k x 3! Numbers are going up!
B. 21-15-9
Push Press 60/45
Back Squat 60/45
- 10:02 with 40k. Must work on push press to do RX! 40K felt rough :S
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| Crossfit Girl- Getting Stronger:) |
DOUBLE UNDERS!
DECEMBER 7 WOD
A. Snatch + OHS
- Practiced with 37k.
B. 15 Minute AMRAP
5 HSPU
5 Burpees
25 Double Unders
- 7 rounds and 2 HSPU. Great wod!! I did all the double unders (my weakness) and managed to get a lot of rounds. woo!!!
A. Snatch + OHS
- Practiced with 37k.
B. 15 Minute AMRAP
5 HSPU
5 Burpees
25 Double Unders
- 7 rounds and 2 HSPU. Great wod!! I did all the double unders (my weakness) and managed to get a lot of rounds. woo!!!
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| Crossfit Girl |
BOX JUMPS
DECEMBER 6 WOD
A. Gymnastics
- Worked on ring dips with a purple band.
B. For Reps 18 Minutes:
Odd Min 30 Sec Max Box Jump
Even Min 30 Sec Max Ring Row
(feet on ground)
- 297 rx. I was super fast with ring rows and I didn't stop with
box jumps. Great workout!
A. Gymnastics
- Worked on ring dips with a purple band.
B. For Reps 18 Minutes:
Odd Min 30 Sec Max Box Jump
Even Min 30 Sec Max Ring Row
(feet on ground)
- 297 rx. I was super fast with ring rows and I didn't stop with
box jumps. Great workout!
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| Crossfit Girl |
PR BACK SQUAT 75K X 10
DECEMBER 5 WOD
A. Back Squat 10-10-10
- NEW PR:) 75K X 10. In July it was 70k x 10.
B. 30-20-10
KBS 2/1.5p
T2B
- 9:24 rx.
A. Back Squat 10-10-10
- NEW PR:) 75K X 10. In July it was 70k x 10.
B. 30-20-10
KBS 2/1.5p
T2B
- 9:24 rx.
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| Crossfit Girl |
WOD
DECEMBER 4 WOD
A. Clean & Jerk
- Practiced with 45k.
B. For Time
15-12-9
Thruster 35/25kg
Burpees
15-12-9
Snatch 35/25kg
Pull-Up
- 13:05 rx. Tiring and draining! I need to be quicker at thrusters and snatches especially since they weren't heavy.
A. Clean & Jerk
- Practiced with 45k.
B. For Time
15-12-9
Thruster 35/25kg
Burpees
15-12-9
Snatch 35/25kg
Pull-Up
- 13:05 rx. Tiring and draining! I need to be quicker at thrusters and snatches especially since they weren't heavy.
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| Crossfit Girl |
TURKISH GET UPS
DECEMBER 3 WOD
B. 15 Minute AMRAP
2 Turkish Get-Ups (one L, one R)
8 Push -Up
12 Goblet Squat
- 7 rounds + 2 TGU with a 20k KB. Tough but glad I used a 20k KB :)
B. 15 Minute AMRAP
2 Turkish Get-Ups (one L, one R)
8 Push -Up
12 Goblet Squat
- 7 rounds + 2 TGU with a 20k KB. Tough but glad I used a 20k KB :)
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| Crossfit Girls |
PR STRICT PRESS 33K X 3
NOVEMBER 30 WOD
A. Strict Press 3-3-3-6-12
- New pr! 33k x 3. I've been stuck with 30k for the last few months!
B. 3 Rounds For Time:
20 Alt D.B. Snatch 50/35
15 Strict Pull-Ups
20 Alt D.B. Snatch 50/35
15 Pull-Ups
- 18:09rx. Long and exhausting! Strict pull-ups were the worst!
A. Strict Press 3-3-3-6-12
- New pr! 33k x 3. I've been stuck with 30k for the last few months!
B. 3 Rounds For Time:
20 Alt D.B. Snatch 50/35
15 Strict Pull-Ups
20 Alt D.B. Snatch 50/35
15 Pull-Ups
- 18:09rx. Long and exhausting! Strict pull-ups were the worst!
 |
| Crossfit Girls |
Snatch
NOVEMBER 28 WOD
WOD
A. Snatch + Hang Snatch
- Practiced with 35k
B. For 16 Minutes Perform the Following
Odd Minutes 5 OHS 10 Push-Ups
Even Minutes 10 T2B 5 Push-Ups
- Used 35k for the OHS. Challenging but fun!
WOD
A. Snatch + Hang Snatch
- Practiced with 35k
 |
| Crossfit Girl |
B. For 16 Minutes Perform the Following
Odd Minutes 5 OHS 10 Push-Ups
Even Minutes 10 T2B 5 Push-Ups
- Used 35k for the OHS. Challenging but fun!
Friday 7 December 2012
Thursday 6 December 2012
Wednesday 5 December 2012
Tuesday 27 November 2012
HANDSTANDS
NOVEMBER 27 WOD
A. Weighted Chin-Up
- I did 8 sets of 3 strict chest to bars yesterday after the wod so today I back squatted instead. I did 6 sets of 4 with 65k.
B. 10 Rounds For Time
4 HSPU
8 Pistols
12 KBS 1/1.5p
- 18:28 rx. I'm blaming my cold but this wod felt tough and slow. I was slow at pistols but I am glad I got under 20 min lol I'm going to try this wod when I feel better again and hope to get under 15min. Wish me luck!
A. Weighted Chin-Up
- I did 8 sets of 3 strict chest to bars yesterday after the wod so today I back squatted instead. I did 6 sets of 4 with 65k.
B. 10 Rounds For Time
4 HSPU
8 Pistols
12 KBS 1/1.5p
- 18:28 rx. I'm blaming my cold but this wod felt tough and slow. I was slow at pistols but I am glad I got under 20 min lol I'm going to try this wod when I feel better again and hope to get under 15min. Wish me luck!
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| Crossfit Girl |
WALL BALLS + PULL UPS
NOVEMBER 26 WOD
A. Clean + 2 Front Squats
- 57k. Kept failing 60k!! TECHNIQUE IS BAD!!! MUST WORK ON IT!!!!
B. For Time:
42 Wall Ball
21 Pull-Up
30 Wall Ball
15 Pull-Up
18 Wall Ball
9 Pull-Up
- 9:20RX. I am still sick, which means I shouldn't be wording but I can't help it! Wall balls were brutal but I'm satisfied with my performance in the pull ups.
A. Clean + 2 Front Squats
- 57k. Kept failing 60k!! TECHNIQUE IS BAD!!! MUST WORK ON IT!!!!
B. For Time:
42 Wall Ball
21 Pull-Up
30 Wall Ball
15 Pull-Up
18 Wall Ball
9 Pull-Up
- 9:20RX. I am still sick, which means I shouldn't be wording but I can't help it! Wall balls were brutal but I'm satisfied with my performance in the pull ups.
 |
| 17 Year Old Crossfit Girl |
PR ON BACK SQUAT
NOVEMBER 23 WOD
A. Back Squat 4-4-4
- 85 X 4 AND 90 X 3!! This is great news! My PR for one has been 90k since July and today I did it for 3! I know I can get 95k next time I try it just gotta focus!!!!!
B. 5 Rounds For Reps
2 Minute AMRAP
5 Hang Power Clean 60/40kg
5 T2B
5 Push Press 60/40kg
5 Pull-Up
Rest 2 min
- 160 reps with a 35k bar. Straight work!! Great wod.
A. Back Squat 4-4-4
- 85 X 4 AND 90 X 3!! This is great news! My PR for one has been 90k since July and today I did it for 3! I know I can get 95k next time I try it just gotta focus!!!!!
B. 5 Rounds For Reps
2 Minute AMRAP
5 Hang Power Clean 60/40kg
5 T2B
5 Push Press 60/40kg
5 Pull-Up
Rest 2 min
- 160 reps with a 35k bar. Straight work!! Great wod.
 |
| Crossfit Girl |
TOES TO BAR
NOVEMBER 22 WOD
A. Gymnastics
- I worked on swinging on the rings and transitioning to a muscle up. Very tough but I will do a muscle up soon! I need to keep practicing everyday.
B. 3 Rounds For Time
50M Waiter Walk 50/35lb LH
50M Waiter Walk 50/35lb RH
40 Switch Lunge
30 Ring Row
20 Push-Up
10 Standing Sit-Ups
- 15:55. I had to mod the sit ups for 10 T2B because my tailbone is still sore from smashing the bar on it during a snatch. Great wod but need to focus on tying my t2b together!
A. Gymnastics
- I worked on swinging on the rings and transitioning to a muscle up. Very tough but I will do a muscle up soon! I need to keep practicing everyday.
B. 3 Rounds For Time
50M Waiter Walk 50/35lb LH
50M Waiter Walk 50/35lb RH
40 Switch Lunge
30 Ring Row
20 Push-Up
10 Standing Sit-Ups
- 15:55. I had to mod the sit ups for 10 T2B because my tailbone is still sore from smashing the bar on it during a snatch. Great wod but need to focus on tying my t2b together!
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| Crossfit Girl |
POWER SNATCH
NOVEMBER 21 WOD
A. Power Snatch 2-2-2
- 38K.
B. 6 Rounds For Quality
Minute 1-10 Front Squats 85/60
Minute 2-15 Ring Dips
Minute 3-30 Mountain Climbers
- This wod was dreadful!!!! I used 50k for the front squats and it felt brutal. I modded the ring dips with a purple band.
A. Power Snatch 2-2-2
- 38K.
B. 6 Rounds For Quality
Minute 1-10 Front Squats 85/60
Minute 2-15 Ring Dips
Minute 3-30 Mountain Climbers
- This wod was dreadful!!!! I used 50k for the front squats and it felt brutal. I modded the ring dips with a purple band.
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| Crossfitter |
VIDEO Girl Deadlifts 209lbs x 6 @ CrossFit O-Town
NOVEMBER 20 WOD
A. Deadlift 6-6-6
- 95K for 6! Should've tried heavier! Next time :)
B. 30-20-10
Box Jump 30/24
Pull-Up
- 9:41. Box jumps were rough!
A. Deadlift 6-6-6
- 95K for 6! Should've tried heavier! Next time :)
B. 30-20-10
Box Jump 30/24
Pull-Up
- 9:41. Box jumps were rough!
 |
| Weightlifter |
SQUAT CLEAN THRUSTER
NOVEMBER 19 WOD
A. Squat Clean Thruster +
2 Thrusters
- 50K. Tried 55k and failed!
B. For Time
42 KBS 1.5/1p
21 HSPU
30 KBS
15 HSPU
18 KBS
9 HSPU
- 10:04 with an ab mat. I went unbroken for all the KBS but I need to work on my HSPU's.
A. Squat Clean Thruster +
2 Thrusters
- 50K. Tried 55k and failed!
B. For Time
42 KBS 1.5/1p
21 HSPU
30 KBS
15 HSPU
18 KBS
9 HSPU
- 10:04 with an ab mat. I went unbroken for all the KBS but I need to work on my HSPU's.
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| Crossfit Girl |
FIGHT GONE BAD
NOVEMBER 16 WOD
A. Hang Clean + Clean (no re-gripping)
- 55k.
B. "Fight Gone Bad!"
Three 1 minute rounds for reps
Wall-ball
SDHP 35kg
Box Jump, 20
Push-press 35kg
Row (Calories)
Rest 1 Min
- 200 rx. I need to work on my push press and use my legs more!
A. Hang Clean + Clean (no re-gripping)
- 55k.
B. "Fight Gone Bad!"
Three 1 minute rounds for reps
Wall-ball
SDHP 35kg
Box Jump, 20
Push-press 35kg
Row (Calories)
Rest 1 Min
- 200 rx. I need to work on my push press and use my legs more!
 |
| Christmas Abbott |
PISTOLS
NOVEMBER 15 WOD
A. Gymnastics
- I worked on rings dips and tying my t2b together. Rings dips are rough but I must get better at them to do a muscle up!!! (eventually)
B. "Quarter Gone Bad"
Five rounds for total reps of:
15 seconds Thrusters 60/45
Rest 45 Seconds
15 seconds Weighted pull-ups 50lb
Rest 45 Seconds
15 seconds Burpees
Rest 45 Seconds
- I got 71 reps w a 40k bar, strict pull ups and 4 pistols during the 45 sec break...Tiring!!!! I love pull ups but I hate pistols! I must work on them everyday to get better so I can stop hating them during a wod lol
A. Gymnastics
- I worked on rings dips and tying my t2b together. Rings dips are rough but I must get better at them to do a muscle up!!! (eventually)
B. "Quarter Gone Bad"
Five rounds for total reps of:
15 seconds Thrusters 60/45
Rest 45 Seconds
15 seconds Weighted pull-ups 50lb
Rest 45 Seconds
15 seconds Burpees
Rest 45 Seconds
- I got 71 reps w a 40k bar, strict pull ups and 4 pistols during the 45 sec break...Tiring!!!! I love pull ups but I hate pistols! I must work on them everyday to get better so I can stop hating them during a wod lol
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| Crossfit Girl |
SNATCH LOVE
NOVEMBER 14 WOD
B. For Time:
1 D.B/KB Snatch(LH)
1 D.B/KB Snatch(RH)
1 Burpee
A. Snatch + OHS
- practiced with 35k. My best so far is 40k, still working on technique.
B. For Time:
1 D.B/KB Snatch(LH)
1 D.B/KB Snatch(RH)
1 Burpee
2 D.B/KB Snatch(LH)
2 D.B/KB Snatch(RH)
2 Burpee...
Up To 10
30 Wall Ball
2 D.B/KB Snatch(RH)
2 Burpee...
Up To 10
30 Wall Ball
- My time was 15:58. Rough wod!!! I used a 35lb db and by the 7th round it felt really tough.
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| Crossfit Girl |
Tuesday 13 November 2012
PR SNATCH 40K..Finally!
SNATCH DAY
I've been focusing on my snatch for the past few weeks because my form has been TERRIBLE and I've been stuck with 38k since August and even that was with terrible form.
"butt down, chest up, bar close, wait to pull, jump and get under it" REPEAT REPEAT REPEAT. lol
After countless days and hours of my boyfriend coaching and repeating this same thing to me over and over again, it clicked last week and I finally started snatching with good form!
I practiced a lot with 35k today and even took a few videos to look back and look at my form. I felt confident to go higher so I tried 37, then 38 and then 40! I failed 40 three times right at the bottom! I couldn't squat back up with it and I even dropped it and hit my tailbone! Luckily, it's just bruised and I feel fine. I was still very eager to snatch 40 so I tried again and did it! Can't wait to snatch again and hit another PR because it definitely can't stop at 40 or else I'm never going to the games...Bahahaha
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| Crossfit Girl Camille Leblanc-Bazinet- Snatch |
"butt down, chest up, bar close, wait to pull, jump and get under it" REPEAT REPEAT REPEAT. lol
After countless days and hours of my boyfriend coaching and repeating this same thing to me over and over again, it clicked last week and I finally started snatching with good form!
I practiced a lot with 35k today and even took a few videos to look back and look at my form. I felt confident to go higher so I tried 37, then 38 and then 40! I failed 40 three times right at the bottom! I couldn't squat back up with it and I even dropped it and hit my tailbone! Luckily, it's just bruised and I feel fine. I was still very eager to snatch 40 so I tried again and did it! Can't wait to snatch again and hit another PR because it definitely can't stop at 40 or else I'm never going to the games...Bahahaha
SQUAT 176LBS X 6
NOVEMBER 13 WOD
A. Back Squat 6-6-6
- 80x6! My PR for one is 90k so I'm happy with this so far!
B. For 10 Minutes
Perform 10 C2B Each Minute
Odd Min AMRAP Push-Ups
Even Min AMRAP Pistols
Post total Push-Ups and Pistols.
- 80 push ups and 27 pistols. I had to modify the workout and do 5 C2B instead of 10. I'm glad I did or else I time wouldn't have any time to do pushups/pistols!
 |
| Annie Thorisdottir-CrossFit Girl |
- 80x6! My PR for one is 90k so I'm happy with this so far!
B. For 10 Minutes
Perform 10 C2B Each Minute
Odd Min AMRAP Push-Ups
Even Min AMRAP Pistols
Post total Push-Ups and Pistols.
- 80 push ups and 27 pistols. I had to modify the workout and do 5 C2B instead of 10. I'm glad I did or else I time wouldn't have any time to do pushups/pistols!
Monday 12 November 2012
BEAR COMPLEX-AGAIN! BUT HEAVIER!
NOVEMBER 12 WOD
BEAR COMPLEX
4 rounds of 5 reps (40k)
I completed them BUT I couldn't push press it off my back on the last round for the 4+5th set! I need to work on my technique because even though I was exhausted and it felt super heavy, I could have done it with the right technique! MORE PRACTICE! I love bear.
BEAR COMPLEX
4 rounds of 5 reps (40k)
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| Iron Kitty- Bear Complex makes me stronger! |
I completed them BUT I couldn't push press it off my back on the last round for the 4+5th set! I need to work on my technique because even though I was exhausted and it felt super heavy, I could have done it with the right technique! MORE PRACTICE! I love bear.
 |
| Crossfit Girl Julie Foucher |
PR DEADLIFT 286LBS @ 123LBS
NOVEMBER 9 WOD
A. Deadlift 1-1-1
- Pr'd my deadlift from 275lbs on September 15 to 286lbs! I am so excited and can't wait to achieve my goal of 300lbs! I am hoping to do this in the next few months and I know I can as long as I continue training hard and work on getting STTTTTRRRRROOOOONNNGGG! haha:)
B. 15 Min AMRAP
5 T2B
10 Push-Up
15 Jump Squat
- I did 13 rounds and 5 T2B. Tough but fun wod! I did most of my push ups and squats unbroken but my T2B need a lot more work!
A. Deadlift 1-1-1
- Pr'd my deadlift from 275lbs on September 15 to 286lbs! I am so excited and can't wait to achieve my goal of 300lbs! I am hoping to do this in the next few months and I know I can as long as I continue training hard and work on getting STTTTTRRRRROOOOONNNGGG! haha:)
 |
| "Charlie James" |
5 T2B
10 Push-Up
15 Jump Squat
- I did 13 rounds and 5 T2B. Tough but fun wod! I did most of my push ups and squats unbroken but my T2B need a lot more work!
Crossfit Snatch
NOVEMBER 8 WOD
A. Hang Power Snatch + Hang Full Snatch
- I practiced up to 35k. My technique is getting a lot better since I am jumping and getting under the bar faster:)
B. "TABATA"
KB or DB Snatch (one hand per round)
Squat
Double Under
Rest 1 Min Between Exercise
- My lowest rep for the snatch (16k) was 5.
My lowest rep for the squat was 17. Damn it!!! I had 20 for the first 3 rounds then I dropped to 19, 19, 18,18 then 17! My goal is 20 and boy is that a tough one!! I'd be really happy with 19 but I gotta think BIG!lol
My lowest rep for the DU was 2! I am horrible at skipping and I've been procrastinating at practising but I have no more excuses especially since I have a new rope!
A. Hang Power Snatch + Hang Full Snatch
- I practiced up to 35k. My technique is getting a lot better since I am jumping and getting under the bar faster:)
 |
| Old School Snatch-Crossfit |
KB or DB Snatch (one hand per round)
Squat
Double Under
Rest 1 Min Between Exercise
- My lowest rep for the snatch (16k) was 5.
My lowest rep for the squat was 17. Damn it!!! I had 20 for the first 3 rounds then I dropped to 19, 19, 18,18 then 17! My goal is 20 and boy is that a tough one!! I'd be really happy with 19 but I gotta think BIG!lol
My lowest rep for the DU was 2! I am horrible at skipping and I've been procrastinating at practising but I have no more excuses especially since I have a new rope!
Friday 9 November 2012
Wednesday 7 November 2012
Turkish Get Ups!
NOVEMBER 7 WOD
A. Handstand Practice + Weighted Pull-Ups
- I practiced strict pullups and chin ups with a 10lb dumbbell. Chin ups felt easy but I need to work on my strict weighted pull ups more! I also practiced handstand pushups (5 sets of 3)
B. Perform The Following For 18 Min
Odd Min 3TGU (Heavy as possible)
Even Min 15 Box Jump 30/24
- I used a 20kg KB for the turkish get ups which were really tough! My last 3 sets of box jumps were exhausting and I only got through ten of them. I'm glad I used a heavy weight for the TGU but I need to practice more with my left arm so I don't exhaust my right arm too much. All my reps were done with my right arm...killed me!!!
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| Crossfit Chick Julie Foucher |
A. Handstand Practice + Weighted Pull-Ups
- I practiced strict pullups and chin ups with a 10lb dumbbell. Chin ups felt easy but I need to work on my strict weighted pull ups more! I also practiced handstand pushups (5 sets of 3)
B. Perform The Following For 18 Min
Odd Min 3TGU (Heavy as possible)
Even Min 15 Box Jump 30/24
- I used a 20kg KB for the turkish get ups which were really tough! My last 3 sets of box jumps were exhausting and I only got through ten of them. I'm glad I used a heavy weight for the TGU but I need to practice more with my left arm so I don't exhaust my right arm too much. All my reps were done with my right arm...killed me!!!
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| Hot Crossfit Chick |
Tuesday 6 November 2012
Friday 2 November 2012
Thursday 1 November 2012
HALLOWEEN WOD
OCTOBER 31 WOD
A. Gymnastics
- I worked on pistols and HSPU'S. I did 4 sets of 5 HSPU'S rx! :) No more ab mat or blocks for me! Must keep practicing to do better or else I'm back to square one!
B. For time
100 Hollow rocks
5 Deadlifts OTM 140/90kg
- This wod took me 8 minutes. I did the deadliest unbroken but I am terrible at hollow rocks. I never get the motion right and
don't spend enough time on them. PRACTICE!
A. Gymnastics
- I worked on pistols and HSPU'S. I did 4 sets of 5 HSPU'S rx! :) No more ab mat or blocks for me! Must keep practicing to do better or else I'm back to square one!
 |
| Crossfit Pants |
100 Hollow rocks
5 Deadlifts OTM 140/90kg
- This wod took me 8 minutes. I did the deadliest unbroken but I am terrible at hollow rocks. I never get the motion right and
don't spend enough time on them. PRACTICE!
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| Human Turkish Get Up |
Wednesday 31 October 2012
'KAREN' WOD
OCTOBER 30
'KAREN'
150 WALL BALL FOR TIME(14LBS)
- 9:44. Very angry! My best time is 8:17 back in June but I'm pretty sure I'm too exhausted due to the competition and my shoulders hurt due to clean and jerks and my legs are so sore!!!! I HAVE SO MANY EXCUSES AND THEY MAKE ME FEEL BETTER:)
lol. I did 15 in a row then I was doing 5 at a time. I was so out of breath and dreaded the whole wod. I must beat 8:17! Next time:)
'KAREN'
150 WALL BALL FOR TIME(14LBS)
- 9:44. Very angry! My best time is 8:17 back in June but I'm pretty sure I'm too exhausted due to the competition and my shoulders hurt due to clean and jerks and my legs are so sore!!!! I HAVE SO MANY EXCUSES AND THEY MAKE ME FEEL BETTER:)
lol. I did 15 in a row then I was doing 5 at a time. I was so out of breath and dreaded the whole wod. I must beat 8:17! Next time:)
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| Andreia Brazier- Fit + Strong |
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