June 2012
20 posts
May 2012
68 posts
WHEN I APPLY MY HIGH SCHOOL SPANISH
wheninla:
…and they actually talk back in spanish I’m like
how i feel doing a history and physical with spanish speaking patients, hahaha
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blowout
Lift - Floor press
Find 3RM (95lbs)
then 1 set at 85% for max reps (15)
Training - 20 min AMRAP
Advanced/Rx: 10 burpees, 20 abmat situps, 0.5 mile bike at level 9/level 6
Competitor/Firebreather: 10 clapping pushups, 10 box jumps 30/24, 20 toes to bar, 0.5 mile bike at level 20/level 12
Rounds: 3 rounds + 10 clapping push-ups, Competitor/FB
firebreather status! those clapping pushups...
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stop.. hammer time!
i couldn’t resist. in honor of Memorial Day, we did the hero WOD “Hammer” today.
“Hammer” - 5 rounds
5 power cleans 135/95 (75)
10 front squat 135/95 (75)
5 push jerk 135/95 (75)
20 pull-ups
4 min max for each round, 90 sec rest between each round. Record time for each round.
Times: 1) 2:34, 2) 2:51, 3) 2:57, 4) 3:23, 5) DNF, finished 15 pull-ups
JEBUS this...
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no time to waste
Strength
Weighted pull-ups 10 x 1 (20 lbs)
Test
Max distance OH lunge 45/25 (60 yds)
12 min AMRAP
12 grasshoppers (2 ct)
12 Hollow rocks
12 OH push back lunges 45/25
Rounds: 5 rounds + 12 grasshoppers + 4 hollow rocks, Rx
Headed out to Boston for the Crossfit Northeast Regionals today! Super excited, my first regionals ever and I get to hang out with my awesome CF friends.. Sweet
“Time is fluid, so the moments where everything feels perfect pass in a wink, and...”
– Ann Aguirre, Wanderlust
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snatchability
Training
75 reps for time
Dumbbell snatch 75/45
Time: 9:29, Rx
short and sweet… only on paper, haha. didn’t think i could do the Rx weight because i was worried that my left arm wouldn’t be able to get it up, but surprisingly it went pretty well. was the last person to finish the WOD today, again. oh well. proud of myself for doing the Rx weight though!
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another regional wod!
2011 Regional WOD #1
For time:
1000m row
30 HSPUs (2 abmats)
1000m run
Time: 19:47
first time doing HSPUs with 2 abmats in a WOD! usually just do wall v-ups, or HSPUs with 2.5 abmats lol. took a long ass time though haha. still gotta work on getting my strength up with those. i guess i’ll be doing more v-pushups then.. pushed myself on the row and the run just so i could have some...
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2012 Regional WOD #4
For time (22 min max)
50 back squats 135/95
40 pull-ups
30 shoulder to overhead 135/95
50 front squats 85/65
40 pull-ups
30 shoulder to overhead 85/65
50 overhead squats 65/45
40 pull-ups
30 shoulder to overhead 65/45
Time: 19:45, scaled to 1/2 WOD (25-20-15), used 75lbs - 65lbs - 45lbs
damn even doing half this thing took me a long ass time. happy i finished though, and happy i used 75...
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anti-rest day
i call it the anti-rest day because usually sundays are one of my days off.. since i took friday and saturday off, it no longer was a rest day, haha
Warm up - skill stations
Double unders
Rowing
Pull-ups
Cleans
Partner AMRAP for time
8 total rounds of 200m run
DB Ground to OH
Time and reps: 11:22, 85 reps with 25 lb dumbbells
2012 Regional Workout #4 tomorrow… WOOF
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engine check
Warm-up: LAX ball mobility
WOD
6 rounds of 1 minute max incline sprints on treadmill
Score is lowest speed used over 6 rounds
Ca$h out - 2 rounds of max L sits combined
Score: 5.5 mph, :46 seconds L-sit
surprised i was actually able to do a correct L-sit today! last time we did this i couldn’t even do one haha. those sprints were awful. went 6.0 for the first 3 rounds and then...
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the junkyard v2.0
Skill - Squat snatch
WOD - “The Junkyard” (20 min max)
Start with 30 wall balls 20/14 (12)
Then, 5 rounds of:
5 Squat snatch 95/65 (40)
10 pull-ups
Finish with 30 burpees
Time: 14:34
so the last time we did this workout on March 14 of this year, i used 55lbs for the squat snatch and a band for the pull-ups. and a 10 lb med ball for the wall balls. this time i used a...
“That is why it is so important to let certain things go. To release them. To cut...”
– Paulo Coelho (The Zahir)
“Never neglect the little things. Never skimp on that extra effort, that...”
– Og Mandino
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heavy sh!t
Individual warm-up
500m row, inchworms, good mornings, jump rope
Lift - Deadlift 1RM
Warm up sets of 8, 5, 3, then heavy sets of 1
PR = 205 lbs!
Training
Tabata Toes to Bar (4)
Tabata Double Unders (6)
wooo been waiting a long time to hit 200+ on the deadlift and i finally did it today! warmed up at 95, 135, then jumped to 155-165-185-195. surprisingly 195 felt pretty good and then all of...
“Before you can grow up, you must fall in love three times. Once you must fall...”
– dlchu1230
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off to the races
Lift - 1RM bench press (100 lbs)
WOD - “Coe”: 10 rounds for time, 20 min max
10 Thrusters 95/65 (50lbs)
10 Ring push-ups (5 ring push-ups)
Time: 18:58
ran out of time on the bench press! it’s harder when you work with 2 other people and you have to keep taking down the weight and then putting it back. scaled the thruster weight back far enough so that i could actually get...
“The person in life that you will always be with the most, is yourself. Because...”
– C. JoyBell C.
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war hero friday
“J.T.”: 21-15-9 (30 min max)
HSPU (wall v-ups)
Ring dips (bar dips)
Push ups
Time: 22:30
uh can we say… hard on the triceps and shoulders? seriously after doing my HSPU scale down and the bar dips, i went to do my first push up and almost failed. like literally my arms and shoulders refused to work. triceps exploded on the dips. made sure i could still do ring dips by trying...
MY DRINKING TOLERANCE DURING MED SCHOOL
whatshouldwecallmedschool:
These days, after two beers I’m like…
true story.
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the one, the only... FRAN
“Fran”: 21-15-9
Thrusters 95/65
Pull-ups
Time: DNF (10 min max), Rx, finished 6/9 thrusters
i’ve waited so long to do this workout it’s unbelievable. and then to have to tackle it while having nasal/sinus congestion and a nasty cough? super difficult. not only are thrusters hard normally, but they’re even harder when you’re only functioning at 80% capacity....
“There are things about ourselves that we need to get rid of; there are things we...”
– Benjamin Hoff, The Tao Of Pooh
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heavy high pulls
Warm-up: SDHP and KTE skill work
WOD - 5 rounds for time
15 SDHP 115/75 (65)
15 HR pushups
15 British KBS alternating 1 arm 55/35
15 KTE
Time: DNF, finished 4 rounds + 15 SDHP + 15 pushups + 10 KBS
man.. being sick and working out is no bueno. first time i’ve ever felt like quitting a WOD. for some reason i just could not force myself to pick up the bar for the SDHP. and the KTEs.....
