Kolby(2nd place Varsity), Taylor(1st place JV) & Sameer(3rd place JV)
3 rds
2 minutes max reps double unders
2 minutes max reps font squats 115/75
2 min max reps OH plate situps 25/15
rest 2 min
*Post total reps to comments
Coaches Corner: How did Dan do?
*Bring a Friend this Saturday- 1 friend per athlete, 9am
*Bring a Friend this Saturday- 1 friend per athlete, 9am
24 comments:
Self-assessment. Arms bent too early. Landed with my feet too far apart and my feet ducked out. Knees were a little wobbly. Anyone else's thoughts would be appreciated.
Also, it looks like my butt came up too early too.
Didn't have much of a shrug either, which goes with my arms bending too early.
Dan,
Nice self-assessment, you hit just about everything. However, one thing that you over looked....your work ethic! You are one determined fella, which is awesome to see! Sometimes we get caught up looking at nothing but the negatives, don't forget the glass is half full too!
keep up the hard work!
The Oly lifts are tough moves, one thing you should try to do is to keep your cues short and sweet. Try to limit yourself to 3 cues, if you have more than 3, you will overload the brain….way too much stuff to think about.
Example (Jump/Shrug/knees out on the landing)
Agreed, Dan is methodical in taking steps to meet goals and it has paid off...
We had a great time with handstands at 6 a.m. this morning. Check out this link https://www.youtube.com/watch?feature=player_embedded&v=ff3-piMw3-U
Tough WOD this am, I took a beating on this mentally from the Double-Unders. Need to keep chipping away at those.
Had a lot of fun with the handstand practice. I think I managed to squeak out 3 ROM HSPU's on 2 abmats.
186-160-160 = 506 reps Rx
Couldn't do this one because all the bars were taken at the gym today instead did:
5 RFT
10 Goblet Squats 55lb
20 Overhead Lunges 45lb
40 DU
152-150-150
Did singles,
15#bar for the FS (promoted myself from the 11# to the 15# bar, but couldn't put any weight on it yet),
and 10# plate for the sit-ups.
Thanks for all the encouragement, Julia!
Such a Fun WOD!
45#/10#/Singles
562 - 199/175/188
I do not love front squats and they seemed to be the worse part of the WOD, to me.
Handstands were hysterical! I need some serious work on stopping at the top and not flipping over.
65# Front Squat / 15# Plate
267 88 / 101 / 78
423 - 151, 147, 125.
95# front squat 25# plate for sit ups.
302-97,104,101
65# front squat 25# plate
At home
550 singles, although I did 2 DU!!!! My first 2!
83 FS, 30#
90 Sit Ups w/15# plate
204 - 67/68/69
80# FS 25# plate.
Fitted at crossfit soar in Hawthorne, NJ
And did today's apex wod at home
372 total. 75# FS 25# plate
Rowed for calories, squat to box
230: 78/75/77
45#, 15#
Plus my 35 birthday burpees!!! (Thanks BDD for sharing one with me)
Great work tonight PM-ers!
Zach not time?
Shout-out to Erica for doing her first wod with MU's in it!
Happy Bday Chris...She did all her burpees post sod
312, 325, 350. Singles. 80# FS. 15# plate on the sit-ups.
Bus and Julia, thanks for the encouragement.
So, I'm thinking about running the Baltimore Marathon on Saturday, October 12th. Looking for training partners. Anyone up for this. My idea is to basically CrossFit my way to the marathon - doing one long run every other week and one weekly harder and shorter run / workout per week(intervals, Murph, etc). Other than that, my training plan is to just keep doing CrossFit. Who is in? Let me know. I'd really enjoy some company on the long runs.
213 reps 95# / 25#
Double unders are my nemesis. I got better in the 3rd round 17.
229 reps
45# / 10#
218 = 77+69+72
95# FS
25# plate
534-204, 154, 176
Got a PR of 72DU!!
Handstands were a little bit scary on the PVCs!!
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