Attack every movement with the speed of the devil with perfect form and bad intentions
Words of champions ring in my ears...
"i cant lose, i refuse to lose" Mike Tyson "im so fast i turned off the light and i was in bed before it got dark" Mohammad Ali "focus on the process not the outcome" Ki Sik Lee "I hope you choke on your pride when i make you swallow it" Kostya Tszu
WOD 1 3.53mins. Gave close to 100% on this one. Skills. Power Snatch & OHS @ 60kg. Wanted to check what weight i would be capable of Power Snatching up to get it on my back for the next WOD. Strength. 100, 110kg, Ran out of time for the 3rd set but it would have not been heavier then 110kg. WOD 2 7 Rounds Even @ 55kg. Wen't into this one a little frantic and never recovered mentally. Have been a lot more methodical about my WOD's recently and have been improving because of that. Learn't something today that my energy & therefore my results are much better when i am not frantic.
1 more intense WOD for me before the Games but plenty of practice on skills to come.
Margaret showing good form during Deadlifts at the Monday night WOD
Attack every movement with the speed of the devil with perfect form and bad intentions
ReplyDeleteWords of champions ring in my ears...
"i cant lose, i refuse to lose" Mike Tyson
"im so fast i turned off the light and i was in bed before it got dark" Mohammad Ali
"focus on the process not the outcome" Ki Sik Lee
"I hope you choke on your pride when i make you swallow it" Kostya Tszu
WOD 1
3 RNDS: 4.02
WOD 2
AMRAP: 9 + 2
AMRAP with 40kg back squat
ReplyDeleteMan it is so hard working to such strict time limits!
ReplyDeletewod 1 -
9.35 i didn't realise i was doing all my pull ups wrong until the last round.
Skills -
OHS & Snatch
warmed up with 20kg, Did 10 at 25kg
and did 1 at 30kg - not too sure if i went deep enough though.
Back squats-
5 - 50kg
5 - 55kg
5- 60kg
I could have gone heavier, i'll just have to get better at working within small time frames.
wod 2-
AMRAP 6 rounds rxd with 30kg back squat. I got 4 pull ups out in a row in this wod so i was reeeally pleased with that! :D
What a great workout today . Well put together HC and well done keeping us all rolling on C.
ReplyDeleteWOD 1
W,up 5:06 (will have to concentrate on number of reps required did a few extra somewhere, Gunna blame that one on my age!)
OHS /Snatch 25KG 30KG.
Back squat 50, 55, 60 Kg Ditto Justine !!
WOD 2
10 rnds + 9 r`xd 30kg
Adios Amigos
WOD 1: 5:08 as rxd
ReplyDeleteOHS/snatch: 4 @ 27.5kg, 2 @ 30kg (PB for OHS, but couldn't snatch it up there though - very ugly!)
Back squats: 45kg (could feel my knees coming in, and some weren't deep enough)
WOD 2: 7 rounds + 11 (as rxd, used 22.5kg)
I was amazed we got through all this in the hour - well done everyone!
Have I told you lately that I LOVE YOU CROSSFIT???!!!
chloe:
ReplyDelete1st wod 3.59
Snatch/OHS practise @ 30kg
Back squat 5,5,5 = 50,60,70
2nd wod 8 rnds + 10 reps @ 35kg
Jody and Amanda, loved the challenge, thankyou.
WOD 1: 6.45 Rxd
ReplyDelete5 @ 50kg
5 @ 55kg
5 @ 60kg
WOD 2: 8+17 - 30kg Rxd
Skills was a bit of OHS & Snatch, got to 35kg, both felt comfortable.
Thanks Jody, the class run really well. Job well done.
WOD 1: 4.33 Rxd
ReplyDeleteOHS with bar.
Back Squats: 6@60,6@70,5@80.
WOD 2: 9+1 - 40kg Rxd.
Abmats feel good to use..
Good fun to do this whole program today..
Cheers Guys...
Warm Up - 4.22
ReplyDeleteOHS / Snatch 30K
Back Squat 50 60 65 70
AMRAP - 8 + 5 as RXD 35K
Good feeling from this work out really enjoyed the speed and intensity. Thanks!
WOD 1 3.53mins. Gave close to 100% on this one.
ReplyDeleteSkills.
Power Snatch & OHS @ 60kg. Wanted to check what weight i would be capable of Power Snatching up to get it on my back for the next WOD.
Strength.
100, 110kg, Ran out of time for the 3rd set but it would have not been heavier then 110kg.
WOD 2 7 Rounds Even @ 55kg. Wen't into this one a little frantic and never recovered mentally. Have been a lot more methodical about my WOD's recently and have been improving because of that. Learn't something today that my energy & therefore my results are much better when i am not frantic.
1 more intense WOD for me before the Games but plenty of practice on skills to come.
WOD 1 - 4:57
ReplyDeleteBack squats - 60kg, 70kg, 80kg (could have gone heavier but ran out of time)
WOD 2 - 7 + 4 @ 50kg