Monday, November 10, 2008
Coming out
Last Sunday saw us concentrating on cleans, while everyone there saw Dave Hargis do his very first muscle up. Congrats to him for joining the club. The group workout for this coming weekend has already been planned, as we'll be entering the Turkey Trot 5k on Saturday. Online registration is available at http://www.virginiabeta.org/5k, or you can register the day of. See everyone there.
Subscribe to:
Post Comments (Atom)
13 comments:
C&J
70kg (3)
80kg (3)
80kg (3)
85kg (1)
85kg (1)
85kg (1)
85kg (1)
70kg (3)
TGU
3x3 each arm
Thank yous to Bin, Jon & Ben for their assistance & advice on cleans & more front squat info., definitely opened my eyes to a few subtle changes that make a big difference which I will drill.
15 Inverted Burpees
15 Pull Ups
15 Burpees
5 Rds.
30'29"
OHS
40kg (5)
60kg (4)
70kg (3)
75kg (2)
80kg (1)
80kg (1)
1min row
2min swing
-1min rest
1min run
2min KB C&J (switch at 1min)
-1min rest
1min row
2min snatch (switch at 1min)
-1min rest
1min run
2min swing
-1min rest
1min jump rope
2min KB C&J (switch at 1min)
TGU
3x3 each arm
Wish I could have made it to the Sunday group WOD. Was resting up for...
Tuesday - APFT (Army Physical Fitness Test)
Standards: 2 min. push-ups, for reps, no dropping to knees, picking up hands or feet. 2 min. sit-ups, for reps, hands interlocked behind head, all the way up to vertical, shoulder blades touch the ground. 2 mile run for time.
Pushups: 75
Situps: 79
2 mile run: 12:50
Overall score = 306 out of 300 (into the bonus)
Not my best run; I think the cold was a big factor as we all ran slower. Really glad though that I was still able to do well on an APFT after doing CrossFit instead of my old test-focused routines. This bodes well for my future scores as I improve in CF and eventually start doing rx'd WOD's (hopefully soon).
FGB- 249
I was joined by Laura in her first ever FGB, in which she scored a 211
Warm Up: Knee Jumps
Snatch:
40kg (2x3)
50kg (3)
55kg (2x3)
60kg (2x2)
65kg (1)
70kg (1 - PR)
72.5kg (fail)
72.5kg (fail)
72.5kg (1 - PR)
5 rds. for time:
15 inverted burpees
15 pull ups
15 burpees
28:41
ouch
did the MUs/Squats with chadronicus at gymnastx
~30 min
FGB - 264
Never tried to keep score before.
Scaled "Jason"
75 Squats
4 Muscle-Ups
50 Squats
8 Muscle-Ups
25 Squats
12 Muscle-Ups
15 Squats
16 Muscle-Ups
23'53"
After watching Muscle-Up in demos & exercises realized I was doing Jumping Muscle-Ups.
Scaled Jason:
60 squats
5 MU
45 squats
10 MU
30 squats
15 MU
15 squats
20 MU
~16 minutes
Managed to avoid singles on the MU the entire workout!
FGB as rx'd: 231
sorry i couldn't make the turkey trot, hope it went well.
Helen- 14:33
weight room to track travel time was ~1 min. each time....we should petition Mem Gym to fix this problem.
got a cold this past friday, and i wasn't really looking to turn it into pneumonia by running in the rain this saturday....hope it was fun for those who were able to make it.
yeah who went/ how was teh run?
Post a Comment