keep on keepin’ on, even during finals week

Saturday 12/8

Fight Gone Bad – 226 reps RX

Monday 12/10

STRENGTH: Back Squat – work up to 85-90% with a Coach and then attempt 5 sets of 2 between 85-90% every other minute on the minute.

143 lbs

CONDITIONING: With a partner, use your “Fran” weight and complete 30 seconds on/off for 7 minutes of thrusters.  If you cannot share your bar just rest during the 30 seconds off – otherwise, your partner should be using the bar when you are not.

45 lb – 68 reps combined

Tuesday 12/11

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of Skill Work (Coached!)

35 lb

CONDITIONING: In groups of 3: Overhead Squat (75/53), Rest, Burpees – 12 reps. Rotate through each station stadium-style.  Your score is your number of Overhead Squats!

Could barely OH squat 53 this day…had to drop down to 45 then 35…total mental block due to school stress…

Friday 12/14

STRENGTH: With a coach, work up to 80% for 2 reps of your best press.  Then, complete 5 x 2 every other minute on the minute with anywhere from 80-90% of your max.

63 lb

CONDITIONING: 4 x 500m Row – Record your time and your average stroke rate for EVERY interval – WRITE NEATLY or risk the WRATH of Danny.  Try to rest as long as it takes you to row – if you’re sharing, just wait for your partner to get off the erg, get right back on, and go.

Don’t remember…

Saturday 12/15

Rittenhouse Run!  Our team dominated #1 baby!  Was nice to get out and play with some new faces 🙂  Stella came, too!  One thing I love about crossfit is that it’s dog-friendly.

teamrittenhouserun

Monday 12/17

STRENGTH: Back Squat, up to a peak of 1.

170 lb – not my personal best but pretty close (176 lb)

CROSSFIT SECTIONALS GAMES WOD 12.6 WOMENincludes Masters Women up to 54 years old – Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups

Completed full round of 15 – used 55lb bar and light band for pull-ups

ENDURANCE ROWING – forget!

Tuesday 12/18

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of Skill Work (Coached!)

45 lb

CONDITIONING:

“Jeremy” 21-15-9 reps of: Overhead Squat (75/53), Burpees

Used 45lb bar –

Wednesday 12/19

STRENGTH: A slightly different complex: Split Jerk x 1!

98 lb PR

CONDITIONING: 7 Rounds for time of: Push Press (95/65), 7 reps. Burpees, 7 reps.

7:57 min – used 55lb bar

ENDURANCE ROWING – 3 1k’s for time/pace (4:30.5/4:22.9/4:17.3)

Thursday 12/20

Run 1 mile for time – 7:05 min and a PR since knee surgery!!! – previous post-surgery mile was 7:09 mins back at the end of September

Friday 12/21

STRENGTH, A: In 12 minutes, making your own jumps, work up to a peak set of 1 for the pull-up (pronated grip).

Mini band

STRENGTH, B: With a coach, work up to a peak of 1 for the press.

68 lb

CONDITIONING: Tabata Row – 8 rounds of 20 seconds on, 10 seconds off.  That is an all-out effort.  Good baseline scores are +900m for women, +1000m for men.

860m

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