"Kettlebell, Clubbell & Bodyweight 300"...

"KB,CB & BW 300"
10 Rounds for Time:
10 Kettlebell Deadlifts - 48kg
10 Push Ups
10 Gama Cast - 25# Clubbell
14:31

Holy Carb Hangover!

"The CFNE DB DT"..

"The CFNE DB DT"
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
45 lbs Dummbbells - 9:39 Rx

Clubbell Training...

After Monday'sWOD's @ CFNE my back and hamstrings are wrecked from all the pulls. I did a very short and light clubbell workout today as an active recovery.

My training looked like this:
Swipes - 15lb clubbells - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
One-handed Mills - 15lb clubbell - 50 reps

"Salty Dog" & 50 GHD Sit-Ups...

1. "Salty Dog"
10 rounds for time of:
15 Deadlifts (135)
15 Push ups

Rx: 16:47 Pr by 5:23!!

2. 50 GHD Sit ups

Fifties...

I wanted to do some barbell training today and keep it short and light.

My training looked like this:

Squat - 135lbs - 50 reps
Deadlift - 135lbs - 50 reps
Bench Press - 135lbs - 50 reps

I focused on perfecting my form and kept my rest minimal.

Clubbell Training & 40lb Xvest...

‎25lb Clubbell:

• 50 Gama Cast
• 50 Hammer Swings
• 50 Hammer Throws

40lb Vest:

• 25 Pull-Ups
• 25 Push-Ups

Finish:

• 25 Knees-to-Elbows.

"Liquid Cocaine"...

"Liquid Cocaine"
5 rounds for time of:
5 Clean and Jerks (125#)
10 C2B Pull ups

I finished in 9:47 but Rx is 155#. I need to work on my triple extension/clean. It is a mess!

Deadlift & Pull-Up Triples...

1. Deadlift
7 sets of 3 reps
Best - 375x3 PR
Previous 3x3 PR was 275# on 4/28

2. Weighted Pull up
5 sets of 3 reps
Best - 78x3 PR
Previous 3x3 PR was 70# on 4/12
 
It was nice to work strength today instead of a metcon. Felt like a vacation.

CrossFit Games 2010 Adidas Commercial

CROSSFIT ADIDAS COMMERCIAL
Check this out...badass CrossFit Games commercial by Adidas featuring Chris Spealler and Heather Bergeron from Crossfit New England. Chris finished 3rd and Heather finished 8th overall.

"James Bond"...

"James Bond"
12-9-6-3 reps for time of: 4:55
Squat Snatch (35#)
Ring Dips

Rx was 95# but I worked on form. Then I spent some time working on my depth on OH Squats. I want to get bodyweight (155#) and need to get the depth to be perfect.

"Nicole"...

"Nicole"
AMRAP 20 of:
400 meter Run
Max Pull ups

6 rounds
21-16-15-16-16-14 = 98 total pull ups.
Ran out of time at the end. I need to run faster!

A Mixed Bag...

I mixed it up today and did as some moves that I have not done in a while. I also kept it short because CFNE has been busting it hard lately.

My training looked like this:

Gama Cast - 25lb clubbell - 50 reps
Farmers Walk - 32kg bells (2) - 150 feet each - 10 reps
Knees-to-Elbows - 25 reps

"Team Tire Flips"...

"Team Tire Flips"
Teams complete the following until the tire has travelled 400 meters
5 Tire Flips
400 meter Run

2 teams will compete side by side to see who can flip a tire 400 meters fastest. Each athlete will complete 5 tire flips and then run 400 meters back to the tire. You will repeat this Flip/Run couplet till the tire has travelled all 400 meters.
 
Total - 35 tire flips & 8x400m run

"Hocus Pocus"...

"Hocus Pocus"
3 Rounds for time of: 17:18 Rx
500 meter Hill Run
15 Bench Press (135)
15 Ring Rows
15 Box Jumps
15 GHD Sit ups

Clubbell Training...

After the last two WOD's @ CFNE my shoulders, back and forearms are wrecked from all the pulls. I did a very short and light clubbell workout today as an active recovery.


My training looked like this:
Swipes - 15lb clubbells - 30 reps
Hammer Swings - 15lb clubbell - 30 reps
Hammer Throws - 15lb clubbell - 30 reps
One-handed Mills - 15lb clubbell - 30 reps
Shield Cast - 15lb clubbell - 30 reps

"Venom No. 1"...

"Venom No. 1"
30-20-10 reps for time of: 15:58 Rx
Deadlift (225)
KB Swings (53)
Pull ups
 
It is 90% mental at this point. I need to just keep moving, pickup the weight or grab the bar and GO!

AMRAP 20...

Complete As Many Rounds As Possible in 20 minutes of:
10 Box Jumps, 20"
10 Toes to Bars
10 Box Jumps, 24"
10 Ring Dips
10 Box Jumps, 30"
10 Wall Balls (20#)
 
I completed 4 rounds plus 10 Box Jumps, 20" Rx

"Helen"...

1. "Helen"
3 Rounds for time of: 12:19 400m Run
21 KB Swings (53#)
12 Pull ups
Rx & PR @ 92 Farenheit. All reps unbroken!




2. Snatch
5 x 1 reps across - 65#

Clubbell Training...

My training looked like this:
Gama Cast - 25lb clubbell - 50 reps
Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps

I finished with: Overhead Kettlebell Swings - 24kg bell - 100 reps

Double Kettlebell Complexes...

After yesterday's rest day I went back to Double Kettlebell Complexes.

My training looked like this:
Four rounds of:
5 Double Cleans
5 Double Military Presses
5 Double Front Squats
5 Double Push Presses
5 Double Front Squats

120 second rest in between rounds

I used a 24kg bells for all exercises

"Nancy"...

"Nancy"
5 rounds for time of: 17:55
400 meter Run
15 Overhead Squats (65)
 
This was my first WOD ever on 4-2-20 exactly 3 months ago. First time: 15:14 with dowel. Today 17:55 65#. Nice! Next time Rx.

"Christine"...

"Christine"
3 rounds for time of: 12:21 PR!
500 meter Row
12 Deadlifts (bodyweight - 155)
21 Box Jumps, 20"
 
Beat my previous PR by 2:21.....nice!