50 Box jump @ 24″/20″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood / .75 pood
50 Walking lunge steps
50 Knees to elbows
50 Push press @ 45 lbs/35 lbs
50 Back extensions
50 Wall ball shots @ 20 lb/14 lb
50 Double unders
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Compare to 10 December 2010 at CrossFit Impulse
I Don’t Want to get Big and Bulky: Fitness Marketing and its Effect on Women –JCD Fitness
16 thoughts on “Wednesday 29 June”
Holy crap…I’m glad Wednesday is one of my rest days.
This should be a good one!
Great Morning Class!! Welcome Sarah….you are a bad ass!! Did everything RX until the end and mixed DU with DU attempts.
Awesome class this morning! Everyone did really well and put everything they had into this WOD. 32:35 RX with the exception of knees to elbows (sub knee tucks because my hands are still raw from the last few days on the pullup bar) and at the end I had a mix of double unders and double under attempts. Jeff stayed on top of my technique and I ended up with 31 attempts and 22 double unders (a huge improvement from never accomplishing more than 5 or 6 double unders). Thanks Jeff for the great coaching!
Saw strong work from everyone this morning. Lots of improvement on DUs from Kristen and Hightower! Sarah L. is going to be a CrossFit rock star!
After the WOD I did back squat 5×5. Started my work sets at 225 and it felt HEAVY. Was disappointed, b/c my 5RM is 265. So I started to cut myself off after 3 sets, since I planned to do Filthy Fifty this afternoon. Then I realized that I needed strength more than I needed stamina, so I decided to stick with the back squat. And if I was only doing one WOD, then I had to nut up and stop complaining that it felt heavy. So I worked up to a new 5RM of 270. Followed with sets of reverse hyper at 0, 5, and 10 lbs and then good mornings at 135 lb.
1st attempt at Filthy Fifty so I went with silver(Dirty Thirty). Knee has been feeling good so I went with box jumps for the first time in about 9 months and it went well (@ 20″). Squat depth is greatly improving thanks to Christina’s expertise.
Definitely could have done 40’s on this one. Next time.
Like Fran, this is another workout that defines crossfit. Tyler smoked this one and I couldn’t quite catch him. Good job! 22:20 Rx (2:40 PR)
First time to do Filthy Fifty 36:14 Rx’d.
Kudos to Vince for his effort on the burpees at the end of the workout! Tyler and Justin killed it in the 5:15!
Did hill sprints today. 10 rounds of ~ 80 meters. Fasted time was 32 sec flat slowest was 36.78. Yesterday I did not post, but I did deadlifts 185-195-205-215-225-230 (PR by 15lbs) glad tomorrow is a rest day!
Way to go on your deadlift, girl!!! And your form looked great…I think you still have more in you! 😉
Did the “Oh Lordy Forty” with an 18″ box, singles, and knee tucks. Finished in 41 mins. Next time, I’ll push through without taking as many breaks. Glad I was able to use an 18″ box and a 14# ball. Great…long…but great WOD!
21:14 rx’d. Justin kept me moving. Watched Eric absolutely destroy this WOD at the 6:30, awesome stuff man.
haha, just kidding Tyler.
22:00 (50 rep scheme with some scaled movements)
This is one of my favorites but had to leave pride at the door and heed to the coaches’ advice to lay off the movements that really stress my elbows, mainly bodyweight pulling motion. Maybe my stubborn self will heal properly now. 😉 Completely omitted jumping pull-ups, subbed floor wipers for KTEs, and subbed air squats for wall balls. Floor wipers were actually much harder than KTEs…who would have thought. Tyler and Justin, you guys did awesome at the 5:15 class!!
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