Reminder:
This Saturday we start a 7am class
“Rave On”
5 Rounds:
6 Power Cleans (185/125)
12 Front Squats
36 Double Unders
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Reminder:
This Saturday we start a 7am class
“Rave On”
5 Rounds:
6 Power Cleans (185/125)
12 Front Squats
36 Double Unders
Post Time to Comments.
Comments are closed.
Rave On – 20min cap RX 4+1
Great Start to the day! This was a tough one!
3 sets of 20GHD
Along with many many more goals for 2015, I am going to try to make 1, if not 2 early mornings a week.
Rave On: 4+11 RX double unders weren’t perfect but strung them together.
Rave On: 3+12 RX (capped at 20 mins)
Huge accompaniment for me doing this RX. Total mental grind! Good way to get my 2015 goals rolling, as I want to push myself out of my comfort zone and get bigger/stronger!
4+8 rx at the time cap. wow that sucked considering i had a heavy squat and hang squat clean session yesterday. Willis – awesome working through the cap to finish, i wish i had your drive for this one.
4+7 Rx in the 20m time cap. 22:16 to finish. Love this kind of WOD.
Nice!
12:39rx — spicy!
While we’re going to take care of documenting goals at the box… many of you have already started posting your goals over here: http://daybreakcrossfit.com/2015/01/05/newsevent-3goalstobetter-challenge/
Head on over if you want to get some motivation or ideas or if you want to post yours too!
4+10@155# – squats felt pretty good for pretty much the first time…ever. Need to keep getting after the hatch. Subbed 50 singles – not far enough along the rehab for the dubs but its one of my near term goals.
19:16 Rx (from the rack) – great 8:30!! Nice Job, Michelle, you flew. I told you you should have done more;-)
Did this one in the parking lot so that I could drop. A little chilly but not too bad once I started moving. Quads did seize up a bit after they warmed in the car.
4+10 Rx @ cap. Finished in 20:39 Rx.
Beast mode!
Strike that. Made an error Michele made me aware of. 4+16 Rx @ cap. Finished in 20:39
Rave on- 4+4 Rx. I probably spent 6 minutes on cleans and dubs. The other 14 minutes was squats. Was not hanging in there today.
Rave On- 12:37 RX
First 3 rounds I did 5 cleans, rested, then did the final clean and the front squats unbroken. Rounds 4 and 5 I did the same with the cleans but has to break the front squats up into 8/4. Double unders unbroken. Thanx for setting the bar today Kate. Definitely pushed me hold on to that bar for the front squats as long as possible.
17:59 (165#, 40 SU, From the Rack) wanted to get all my lifts in before the cap so stayed away from my DU’s. Still spent too much time looking at the bar…
Power Cleans – unbroken
Front squats – 8/4, 8/4, 6/6 last 3 rounds
Next time shooting for 185 with hopefully some stronger DU’s….
“Rave On” 14:? 80-75# Started at 80# Just couldn’t hold on- didn’t want to drop the bar so I went to 75# Who knew 5# could make that much of a difference… Squats- 8 Reps on all rounds and lastly 30SU and 6DU per round. Doubles are coming along at a snails pace. I’m starting to string them together! #progress2015
Rave On: under 20 but no idea time. Felt lower back tweak in rd 4 of front squat, chatted with Mel and switched to air squats for the rest. Need to hone in on what’s causing back issues with front squats!
55# (went light for FS). Cleans unbroken, FS a mess, 18 double unders, did most rounds of DU in 2-3 sets which I was happy with.
Pullup work after.
4+5. Rx. Not being able to drop definitely added to the spice. And my jump rope breaking in round 1. Had to run into the locker room and snag Willis’ starbii. Which wasn’t the magic fix to my DUs.
Magic? Nah… but it is really cool looking. So that counts for something.
“Rave On” 19:47, 60#, 18 DUA
“Rave On” 17:13, 85#
18:29 rx. Want another go at this one.
RaveOn 19:00, 55#, 3 DU attempts/33 SUs
Rave On- 14:09 65#
Rnd 1 straight through
Rnd 2 rest after 6th clean, then extra clean before FS
Rnd 3-4 rested after 5th clean then FS
Rnd 5- same but broke up FS 6-6
36 DU attempts on first round, 18 on all others. A lot of rest after the DUs…
19:10- 100# and last 2 rounds of DU did 20
Rave On: 15:22 95#. Weight was on light side for cleans. The knee could not have done any more in the squats. DU’s were angry.
“Rave On” 17:48 95# and 18 DU’s per round
Rave On: 4+7 at time cap. 85#, 18 DUs per round. Too much time looking at the bar during squats.
18:12 105#, ball slams
Rave On Modified: 11:12
6 Heavy Front Squats (90# Rd1, 95# 2-5)
36 DUs
Rave On: 4 rounds at cap @155#.
Rave on: 12:29 65# SU – I am so impressed by the endurance workouts and how they are directly translating to my regular workouts. The only time I have seen such a big jump in my overall fitness was after my 1st nutritional challenge. If your goal is to move through Wods more easily, commit to at least one of the endurance Wods a week!!! Really!! It makes a huge difference!
left shoulder is feeling better which meant tonight’s WOD was enjoyable!! Not back to pushing weight up but back enough to do some lighter stuff!! Yahoo!
14:41 95#
4 + 15 at cap @ 75#. Shout out to Mel for the encouragement to keep me going through this one. Front squats are now officially added to my goals for the year!
3+40 Rx
Awesome to work on front squats. One of my weaknesses.
12:?? 100#
18:13 135#