Make Up/Challenge/Skill DAY
January “Cool” Board
***Make some goals for yourself for January
- Teague – 205# Overhead Squat
- Annette – 100# Overhead Squat
- Bart – 225# Oversquat x2
- Leann – 100# Overhead Squat
- Todd – 5:15 Fran
- Lance – 2:58 Fran
- Annette – 1st Kipping Pull Up
- Jodi – 5 Consecutive Pull Ups
- Jaime – 25 Unbroken Kipping Rhythm Toes-to-Bar
- Travis – 175# Squat Snatch (40# PR)
- Andrew – 225# Power Snatch (BOOMSAUCE)
- Annette – 90# Snatch (15# PR)
- Bobby – 250# Squat Clean (25# PR/King Kong Weight)
- Travis – 225# Squat Clean
- Kylie – 6 Consecutive Double Unders
- Jason – 1st Ever Muscle Up!!!
- RossBoss – 275# Jerk (What a Jerk!)
- Jodi – Jackie Rx’d
- Andrew – 1st Ever Muscle Up!!!
- Bobby – KING KONG RX’D
- Billy – Fran in 2:44
- Missy – 1st Rope Climb!
- Michelle – C2B Pull Up WOD
- Sandy – C2B Pull Up WOD
- Leann – Pull Up WOD with NO Band
- Seth – 1st Muscle Up!!!
+
RossBoss wod with 135lbs – 11:30
Sunday WOD: 50 toes to bar, 40 box jumps (24″), 30 bar facing burpees, 20 sumo high lift pulls (95#), 10 ohs (95#): 12:47 I think…or maybe it was 13:47…trouble with time this morning.
Yesterday: 10×2 Press Resting :60 between sets – Couple warm up sets then did majority at 125#
Ross Boss Bday WOD – (@155#) – 12:45 – Felt all kinds of weak yesterday. I liked the combo of movements tho.
10×2 Press: 45, 55, & 60 to warmup, couldn’t get 65 overhead without my legs! Did 10×2 @ 55#. Then played around on the bar, the kipping pullup is not a fluke, but I’ve got some work to do to string them together. I’m getting there though and hope to say “Goodbye!” to bands with pullups!
Keep working on them Annette your progress on them is awesome to see!
Stuck in a hotel in Lincoln, put 30 minutes on the treadmill this morning. Seems so foreign to workout this way now and to think this used to be my view of fitness…YUCK!!!
Adam, I don’t know how long you are in Lincoln. But if you have time you can roll to my brother’s gym, Cornhusker Crossfit. It is at 33rd and Cornhusker. I can set you up with them and they will hook you up, just let me know….hit me up at 402-429-8659 if you want.
Thanks Ross. I’m back in Lincoln next week again (the fun never ends…) I’ll hook up with you and get something setup for next week.
Deadlifts today.
315×5
405×3
435×3
465×3 (15lb PR for the triple)
Was going to do a WOD after but slightly tweaked back and did not want to risk hurting it more…
Today–Sunday’s 50-40-30-20-10–11:4_
Hotel Wods–
Monday–6 rds. 6 Turkish get-ups/35# dumbell/each side
6 burpees
Tuesday–Treadmill WOD
Run 1 Mile
8 Tabata inertvals @ 12% incline/8.5 speed
Run 1 Mile
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
9:41
Ross Boss B-Day WOD Rx’d – 11:41
Happy be-lated B Day ROSS!
Annie 6:25 – 38 second PR
Jackie 7:24 – 24 seconds slower than last time.
Nice work on the threesome!
it wasn’t awkward at all!
For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Ups
Handstand Push Ups
*1 Deadlift each round at 405#
Time – 28:48
2 torn hands + tweaky shoulder = bad idea