Post work and results to comments.
Brittany locks out during CSC's 8th place finish on Event 4.
Be sure to check out MTV’s “True Life: Then and Now” tonight @ 10pm – Olympian Holley Mangold will be featured, with some footage taken here at CSC during March’s USAW Certification.
{ 14 comments… read them below or add one }
90 minutes of running work in perfect weather this AM:
A. ‘Track Meet’ 2x1600m / 2x800m / 2×400 m with 1/4th the distance walk/jog rest in between each, each set 1st one cruise 2nd one hard and drop 5s per 400m pace each set.
B. Leg turnover: 8×100 m with 50 m walk / 50 m jog rest
C. 15 min. barefoot running and plyometrics (jump, skip, etc..)
A. 5:16 / 2:30 / 70
B. 15s each
C. would have been more fun with streamers
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
13:06 95# cleans, 14lb ball
A lot harder than I thought it would be.
Tuesday Make-up-
A. 75lbs x2
B. 6:27 with 45lb KB (struggled with the burpees)
I missed Wednesday (Kindergarten mass at GA) and I will also tomorrow because we are off to Chicago for the weekend. Miss my 6am group…see you bright and early on Monday!
OPT Being:
for time:
Run 3K- 12:40
Our MTV listing shows Punk’d is on at 10:00 tonight. Wait….did we just get Punk’d???
Looks like it’s @ 11:00…
75-minute bike ride – however 15 minutes was spent at Smitty’s Cycles getting my rear flat tire that was flat fixed. Great guys – they even called my wife to get a credit card number. Highly recommend this shop if you are looking for one for your bike.
A. Hang Power Snatch – 3,3,2,2,2,1,1,1,1,1; rested between 3-4 min
45/64/74/84/94/99/99/104 (104 was from the ground)
being
for time:
Row 250 m
15 KBS – 2/1.5 pd
25 burpees
15 KBS – 2/1.5 pd
Row 250
5:18. I didn’t set the rower and I took too long clearing it after first row. I went plenty hard though for 4:15 in the afternoon:)
Tuesday with lighter loads
A. 14″ Bench Press: Up to 135#
+
5:02 w/ 45# KB
3k
12:36
29 seconds slower than Oct ’11. It was a completely painful run, from a tough time breathing Alabama air, to tight calves, back, lats…this has week has taken it’s toll
Tuesday’s WOD:
Bench press: 115×3, 125×2 (5lb PR)
+
6:10. Lost a few seconds when my new lulu lemon skirt got stuck under the seat of the rower.
Tuesday wod:
Bench press: shut it down after 2nd set due to shoulder pain: 175
Row/KB/burpee/KB/row
5:18
10 min gymnastic practice
Handstands against the wal, 4 or 5
6 min TGU
10#
Annie
6:54 – PR by 1:15
Power clean – (70% x 1, 75% x 1, 80% x 1) x 3; 185, 205, 225(I can’t count. thought 225 was 205…)
30 sec each exercise; 3 sets:
Push ball (light and fast)
KB swing
DB hang high-pull