*RESERVE YOUR SPOT TODAY’S CLASS
Work up to a 1 Rep Max Clean & Jerk
Then…….
Black/Blue/Grey WODs
For Time:
Max Effort 500m Row
April “COOL” Board
***Make some goals for yourself for April
– Abbie – 1st Rope Climb
– Mel – 1st Rope Climb
– Craig – 4 Rope Climbs in WOD
– Emily – 3 Consecutive Muscle Ups
– Karla – 50 Double Unders
– Shelly – Strict Pull Up
– Eric – 410# Back Squat
– Eric – 550# Deadlift
– Jonathon – 1st Muscle Up!!!
– Shelly – 100# C&J
– Beth – 145# C&J
– Josh – 195# C&J
– Steve B. – 235# C&J
+
3 PR’s today
1:33 500m TT – 3 second PR
165# Clean & Jerk – 10# PR
170# Clean – 5# PR
Also did
5 x 125# Clean
5 x 135# Clean
5 x 1453 Clean
To work on form. Still needs work.
C&J 145# – 10# PR this has been my sticking point for the last three years coming back and forth from soccer seasons, very happy to hit it and I have been getting excited for what a year of just CF will bring:)
Then raced Fisher and Annette on the rower.
1:43 OUCH! Don’t ask what I was thinking when I agreed to race these two.
Clean & Jerk: 135# Just not feeling it today, came up shy of my personal best. I should have done what ^^ Pete did and worked on form, but I put the barbell away and played around trying to walk on my hands and hold a handstand instead. That was fun. 🙂
PR on the row: 140.8.
C&J – 145# (10# pr). Cleaned 150# (10# pr), but my overhead muscles are borked from this week.
Row in 1:41 – I remember when 2:00 left me gasping 🙂
Wow what a great day. #235 lbs on the c&j, a 20 lbs PR for a pure clean and jerk. Got halfway there on 240 lbs, need some form practice. Couldn’t get past previous 1:34 PR on the row, only got to 1:36. Talk about gasping… my first ever Crossfit 500m row, January 31st, 2013. Two minutes and five seconds. From 2:05 to 1:34… How is that even possible? Why didn’t I start crossfit when I was 10 years old?
Nice work, Steve..you got me today!
Clean & Jerk- 195#
500m Row- 1:40.5 …just barely beat Annette today 😉
235# C and J……last clean and jerk PR was 205# from about a year ago I believe….I’ll take a smooth 30# PR. Row 1:32.3
C&J: 260 +10#PR, ugly but good
Row: 1:27
3 PR’s for me on this WOD (big THANKS to Bobby for encouraging me to give it a second go on the C&J and a big THANKS to Jaime & Lance for cheering me on during the awful row)…
Clean & Jerk – 170# (15# PR)
Clean – 170# (15# PR)
500m Row – 1:32.9 (no clue what previous best was but I’ve NEVER rowed that fast before)