REMINDER: Bring-a-Friend Day and our first yoga class takes place tomorrow (Wednesday)! All CrossFit classes and our Yoga class at 7:30p are eligible for friends and family to visit and try out Daybreak for free.
“Once Upon a Time”
5 Rounds:
10 Chest to Bar Pull Ups
10 Dumbbell Hang Squat Cleans (55/35)
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Compare Scores HERE
10: 08 rx – total grinder! Shoulders gave our after the first round of ctb’s…. Had to go to quick singles. 5:30am killed it
Reebok Crossfit Barcelona: 8 minutes on the clock, complete:
21/15/9/3
Front squat (50kg)
HSPU
Then at 8 minutes complete:
75 wall balls (10kg)
Part 1: 4:39 (strict HSPUs to an ab mat, thanks to Diane)
Part 2: 4:40
9:52 115# BS 30in box jumps
10:30 rx, starting with dumbbells. i think starting with dumbbells ruined my chance at stringing together 10 c2bs pretty quickly.
10:30, 20# red band PU
8:16, 25#, red/blue band PU
11:36 @45#. Very focused on depth and standards today. Cut 9+ minutes off my time from last May. Huge improvement and more important I felt functional. First three dumbell sets unbroken and then went to 7/3 for the last two. 5/3/1/1 and then fast singles for the CTB sets.
Once upon a time 12:16 Rx. Thank you Sara and Tara for pushing me to try this RX. It was a doosie.
11:23 35# and elevated ring rows
11:41 Rx
14:09 – Attempted Rx, got through all the DHSC at 55#, but missed the bar a handful of times on the C2B. (Last time: 9:29 @ 35# with KPU)
14:26 – 5 strict pull ups and 10 DBHC 35#. Was closing to ripping so Mel had me do 5 strict instead – killer. Round 3 – 3 pull ups were attempts. I was pulling but I was not moving much. Round 4 & 5 I switched my grip to one front and one back and that helped a ton. Tough one today!
whoops – these were Dumbell Squat Cleans not Hang cleans.
9:52 45#, straight C2Bs for first 3 rounds then whatever it took to get 10
9:40 45# C2B. Hammy’s where feeling it for some reason.
You flew through the last 2 rounds.
I got my first butterfly chest to bar pull-ups during the warm-up. Thought, f it. Why not?
11:43rx with butterfly chest to bar pull-ups. Wasn’t pretty.
Once upon a time – 11:30, Green and red band pull-ups, 15#
13:36. Two rounds of blue band and 3 of green. #15 dB.
“Once Upon A Time”- 10:00 25# first round set of 10 CTB kipping then switched to 5 strict pullups for other rounds
Once Upon A Time – 13:51strict pu’s w/ blue band, 20#
8:15, red band pull-ups, 15#. 20# scared me in warmup but ends up I probably should have used them, 15# went a little too smoothly.
Once Upon a Time: 7:43 (ring rows and 15# dumb bells)
note to self, go heavier next time.
9:38 KPU’s and 25#DB
9:02, 15#DB (should have used 20#), banded pull ups.
9:26 24′ Box Jumps (15) instead of DB, 3 rounds of KPU until I destroyed my hand and went to ring rows.
7×3 Back Squats
105, 115, 120, 125, 135, 145, 150 <- was a huge struggle!
Once Upon A Time – 7:08 (25#, green band c2b. 5 c2b per set. 1st pull-up exercise in 2 months and very little soreness. Baby steps but very encouraging.
11:19. 45#
Once Upon a Time: 8:07 15#, 7 reps Blu band strict PU – arms were tired from 15.1, leg was tired from 15.a, body was just dang tired but I moved thru it that’s what counts
9:55 rx
7:44 Elevated ring rows and 25#
13:21 (Alt 35/25/35/25/35 DB)