3 Rounds
6 Rounds
100# Sled Push Suicides
I don’t know what it was, but I was beat before this started. I had no energy today. I’m hoping that a relaxing weekend will get me recharged and back too 110% energy by next week!
Warm up:
2 Rounds of:
10 Squats, 10 pushups, 10 wallballs (30#)
Strength:
2x3 Power Snatch Squat
95# for both rounds
WOD:
Part 1: Team Row 5k. 250m intervals
Time: 20:20
Part 2: 2 Rounds of:
7 HSPU’s (used 2 abmats below my head) — might have been too easy
14 walking lunges
21 situps
Time: 3:05
After Party:
Stretch & foam roll!!!
Warm Up:
3 Rounds of:
10 Shoulder Rolls
10 Burpees
10 Wall Balls (30#)
10 KB Swings (55#)
Strength:
3x3 Power Cleans
105#
125#
145#
* I think I could probably do more next time
WOD:
5 Rounds of:
5 Strict Press (65#) — this was too light
10 Pullups
15 KB swings (45#)
20 Squats
Time: 10:10
After Party:
Tabata Situps and Planks
Okay, so new goals:
In 4 weeks I want to eat 100% Paleo and make it to the gym a minimum of 3 days a week!!!
Hope to keep updates throughout the 4 weeks!
Also, I want to be able to do a full motion strict handstand push-up!
Part 2 of the Crossfit Level 1 Certification class was tonight. I’m definitely learning a lot about my technique and great ways to work on it!
My back is still exhausted from the 80 deadlifts I did for the other Lunch WOD. I’ve been doing my mobility, stretching, and all around good “recovery” techniques. I wasn’t able to do the WOD after class today, but I was still able to get all my Burpees done for the 100 Day Burpee Challenge.
I’m climbing Mount Marcy, in the Adirondacks, this Friday and I can’t wait.
It looks like the next 3-4 months are going to be my “challenge” months. I’ve signed up for 2 awesome challenges.
The LuRong Paleo Challenge, which I suggest everyone sign up for.
The 100 Day Burpee Challenge.
Everyone come join this FB group!
Special treat at Collar City Crossfit today. Jay Ackerman from Albany CrossFit gave a Level 1 CrossFit Certification class. I learned a lot about proper squats and techniques to improve my own squats.
Jay is going to be coming back to CCCF on Wednesdays for the next few weeks to give more classes. I’m definitely excited to see what else he’ll be teaching us.
Since class took up most of the time, we did a quick WOD at the end of the class.
5 min AMRAP (partnered)
Do a plank while your partner does 20 squats, then switch.
I was able to 6 rounds. That’s 120 MORE squats to tack on to the 300 I did at lunch. I’ll be stretching and using the foam roller tonight!!!
