WODs Posts

8.9.16

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    Yay for birthdays! Plyos “*Use Plyo’s/Agility as a warm up for Weightlifting Segment A) Rocket Jump, SR; 3×3, rest 0:30 B) Depth Jump; 10 total reps *rest as needed https://www.youtube.com/watch?v=Ka-Jiodx1Nc” Lifting things A) Snatch Drop + Snatch Balance + Sotts Press; 3×1+2+2 @ MODERATE B) High hang snatch 4×2 up to 125 today … Continued

8.8.16

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Globo day! “A) S/L Farmers Step Up; 5×8/side B) Clean Grip, Cuban Press; 4×12@MTR C) Lat Pull Down; 4×20 Paused D) Hanging Knee Raise; 3×10-15 SLOW E) S/A Seated Arnold Press; 5×10 F) Hamstring eccentrics G) Glute machine H) Oblique machine (rotational one and the back extension one on my side)    

8.7.16

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Liftin’ “A) Press from Split; 4×2 @ Technical Max B) Paused Jerk; 2×2@60%, 2@70%, 1@75%, 1@80%, 3×1@83-85% + C) Jerk; 4×2@75%” A) up to 120 B) 135 155 165 175 then 180 last ones C) 165 Chose to go off of 220 max. Not sure what it really is right now. http://www.youtube.com/attribution_link?a=syrHO5vlUG4&u=/watch%3Fv%3DiUA8FTnEjzQ%26feature%3Dem-upload_owner Gymnastics “A) 4 … Continued

8.6.16

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Did the NRG class we have this morning. It’s 1min. Rowing and 1min. Active”ish” recovery doing one of these movements. Time remaining rest until the next row, 3 times through so 30min. I got 4,087 meters. Then all the accessories! MFS: 3/6/6 – pretty darn tired this morning and my hips are pretty darn sore … Continued

8.5.16

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Lulz Squats n Pulls “A1) Cossack Squats; x16 total *Hold KB in Front Up to 35# A2) S/L Step Up, Bar on Back; x8/side x4 A1-A2 just 45# bar B) Stationary, Reverse Lunge; x4/side @ Technical Max onky up to 115. Don’t know why I’m nervous but still feels funny. + C) 3×8/side @ 60-70% … Continued

8.3.16

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“3x @Conversational Pace 1K Row 0:20 Hollow Hold + 14 Hollow Rock 0:20 Arch Hold + 14 Arch Rocks 0:20 side Hold /per side + 14 side rocks 400m Sled Drag (light) 100ft. Reverse crab walk + Mobility” took a little over an hour 🙂  

8.1.16

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Globo Day! 2 different hamstring machines for eccentrics (seated and prone) the butt blaster obliques back extension machine (I went to town on this today) And… “A1) SL Glute Bridge; x10/side, rest 0:00 16# A2) Hollow Hold; 0:15-0:35, rest 0:45 x3-4 sets A1-A2 B) Back (NOT Hip) Extension on GHD; 3×8-10 *Slow and controlled” 10# … Continued

8.4.16

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Plyos “*Use Plyo’s/Agility as a warm up for Weightlifting Segment Speed Ladder (Alternate-Feet); A1) In-In-Out-Out; x2, rest 0:15 A2) Ali Shuffle; x1/direction, rest 0:45 x2-4 sets A1-A2 *Priority is accuracy. Only move as fast as you can keep your feet moving in the proper pattern Plyo; B) Box Jump + Depth Drop; 4×3, rest 1:00 … Continued

8.2.16

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Song of the week! Plyos *Use Plyo’s/Agility as a warm up for Weightlifting Segment A) Pogo Jump, SR; 3×3, rest 0:30 https://www.youtube.com/watch?v=Rktez-kSL7w B) Scoop Toss; 10 total reps *rest as needed https://www.youtube.com/watch?v=fbswA4ZszEU These are like my favorite things ever. I may do them randomly in public some day! WL A) Snatch Drop + Sotts Press; … Continued

7.29.16

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Me tonight!!!   Plyometrics *Use Plyo’s/Agility as a warm up for Weightlifting Segment Agility; A) M-Drill; 8:00 of Practice, rest as needed *stop and pause in “ready” position at each cone *Corners of box shoulder be ~10m apart Plyo; B) Lateral Box Jump; 4×4 (2/side); rest 0:30 Gymnastics A) “Bottom Up” Pistols; 5×4 B) Piked … Continued

7.28.16

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  Not even sure what I would do without this guy and a meal plan! Gymnastics A) Muscle Up Complex x5 (1 Toe Nail Spotted Muscle Up + 1 Muscle Up Negative) B) Kipping Pull Up Cluster; 30 @ 10-10-10 *Only 0:05 rest clusters C) Straddle Press Handstand Negatives; 8×1 D) Arch Rocks + Hollow … Continued

7.27.16

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Warm Up 4 Rounds 15 Reverse Hypers 20 Hollow Rocks and other stuff… Weighted Hip Bridges 40@75# 32@105 23@150 45@75 – Above about 95# it’s hard to feel my glutes working on these. 55min. For Quality 500m row 80ft. Crawl 80ft. Walking barbell twist 8 TGU @53# 90/90 meters SA farmer carry 55# Got thru … Continued

7.26.16

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I had a young CrossFitter from Sarasota come to work out with me today. Tessa is 14 and nearly missed qualifying for the 2016 CrossFit Games in the teen division. She wants to make sure next year she makes it so we went over lots of things today.

7.25.16

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Hamstring, Glute, and Oblique day at the globo! Oh and tried their lower back machine.

7.24.16

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Weightlifting A) Front Squat; 2×3@50% 2×3@60% 2×3@70% 105 120 135 – light but felt very good and even again so win! Tried Strict Ring HSPUs. Here ya go: IMG_3521 B) Deadlift Ladder 0:00-1:00; 5 Deadlifts @135/95 1:00-2:00; 5 Deadlifts @185/125 2:00-3:00; 5 Deadlifts @205/145 3:00-4:00; 5 Deadlifts @255/175 4:00-5:00; 5 Deadlifts @285/195 5:00-7:00; 5 Deadlifts … Continued

7.23.16

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Watchin’ Sam kill it while out to a nice restaurant. Yep I’m that girl!

7.22.16

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Plyometrics *Use Plyo’s/Agility as a warm up for Weightlifting Segment Agility; A) Box Drill; 8:00 of practice, rest as needed *stop and pause in “ready” position at each cone Plyo; B) Transverse Box Jump; 4×4 (2/side), rest 0:30 Gymnastics A) Candlestick Roll + Gymnastic Squats 5×1+5 B) Skin The Cat 3×3 C) Strict T2B 3×7 … Continued

7.21.16

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  Gymnastics A) Strict Ring Muscle Up Test; Max Unbroken Reps Got 5 B) Bar Complex x3 (3 Strict Pull Ups + 3 Beat Swings + 3 Behind the Neck Pull Ups) *band assisted if needed C) Plate Blocking Handstand Hold; Accumulate 2 minutes Unbroken D) Tuck Crunches; 3×15 Conditioning EMOMx15:00 1st Min; 10 Push … Continued

7.20.16

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Accessory Warm Up 3 Rounds 15 Reverse Hypers 10/10 Antirotation Hollow Rocks Weightlifting A) (1 Snatch + 1 Hang Snatch)  ME in 10:00 Up to a whopping 105! Rest 5:00 B) 5k Row *Every 2:00, perform “A” Complex at 85-90% Went at 85# with a 20min cap cause my back was getting a little tight … Continued