5 rounds for time of:
9 Deadlifts, 40 lbs
6 Hang power snatch, 20 lbs
3 Front squats, 40 lbs
Compare to 12.27.11
hang power snatch demo:
Can use the same form with dumbbells.
90 DAY CHALLENGE: DAY 53
Vi-shake
no caffeine
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
*sorry to those of you who did this WOD yesterday! That was a mistake…me being human again, dang it! When will I get my super powers!?!? 😉 Just do Wednesday’s WOD today if you already did this one.
*****SPECIAL NOTE: from another woman trying to make a difference*****
“I ran across your blog and noticed the great
content on your site. I recently have
been researching
and writing about how staying physically fit can be extremely
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tremendously. This
is an important message to get out there so please let me know
if you would be
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making a
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content on your site. I recently have
been researching
and writing about how staying physically fit can be extremely
beneficial to
people going through cancer treatments. Exercise can be a
conduit for healing
of many different diseases (including cancer) by giving back
energy levels,
reducing stress, creating better blood flow, etc. I truly
believe an article on
fitness while going through cancer will benefit your readers
tremendously. This
is an important message to get out there so please let me know
if you would be
interested in seeing it and sharing it with your readers.Thank you for all you do in
making a
difference, Melanie“
She has a great article about fitness and cancer and a blog that you should check out if you are dealing with cancer.
3.28 5 rounds
4.20 6 rounds
Quick and fun,
Only 8 kg, Almost 18 lbs on snatches,
18 kg, 40 lbs others
5:24 20# for all
4:40 Rxd lbs on all, bumbells for snatches!! Nice!!
5:48 20lbs on all.
6:31 with 40lb barbell. Did hang power cleans instead of snatches – oops! Not a fan of Olympic lifts for time. Would rather focus on form at a steady pace.
5:30 for all.
I did shoulder presses instead of snatches though because I couldn't seem to get my form right and didn't want to injure myself.
12# dumbbells for everything.
Didn't realize this was not Wednesdays WOD until after I finished! 😉
4:48 10 lb dumbells
3:59
20lb deadlifts
20lb snatches
30lb front squats
7:14
45# DL
15 # HPS
45# FS
5:01
30 lb. deadlifts
20 lb. power snatch
30 lb. front squats
Wait….I'm confused. Why is Thursday's wod up already? Are we supposed to do the one that says Wednesday?
I was confused too and did the Wednesday one but looks like everyone else is doing Thursday?! Dunno but glad that I have Wednesdays over with! SHOO!
2:56 but 30# barbell for all
Darn didn't see Wednesdays WOD, will have to do that tomorrow.
4:44 20 lbs all
6 rounds
4:13 as RX'd.
5:02 w 20-lb dumbells
Did this workout on Wed.
lifts 45#
hps 15#
squats 45#
6:56 … it was the first time I'd ever done front squats so I did the workout again to see if I could do it faster … 6:20. 90 deadlifts in one workout – wow!
6 rounds 4:16 30# on everything. Shoulder presses instead of power snatches
4:29. Did push presses instead of the power snatches. Just struggled with my form. But rx'd weights for all. Did this yesterday, so I'll be doing the Hero wod today.
5:30
DL 30#
HPS 25#
FS 30#
3.2 mile run
5:00
5:12
35# for all
slow but worked to get good form
4:20 12 lbs for all because its all I have…going to go purchase weights today!!
5:07 as RXed using db'x
Yesterday's workout
42:11
subbed 3000m bike for each 1000m run all else as rx'd
6:23
7 1/2 weights
12 lbs
7 1/2 lbs
5:23
42# for all
3:13
20 lbs. all
Ran 5 miles then
60lb DL
25lb snatch
60lb squat
**forgot to start watch
5:10
All 30# weights
6:45 10 lb db. Presses instead of snatches.
4:32. Only used 20 lbs for everything. Don't have enough equipment at home.
5:10 using 10 lb dumbbells.
7:49
65 lbs Dead lifts
35 lbs for everything else
5:38
25#, 15#, 15#
4:27.
20lb for deadlifts, 10lb for the other 2.
90# deadlifts
50# snatches
60# front squats
8:57
8:30
I hope to get these crossfit terms down soon! I kept having to go back to the demonstrations to make sure I was doing them right.
I was really really slow but I tried to use as much weight as I could handle
10:05
60# dl
35# hps
60# front squat
10# 4:37
4:52 with 45# bar on all
Ok, so Gina and I went to the gym today! Imagine it, there is one on the main island, but it's a 30 min ferry ride, so we generally just prefer to workout at home.
Anywho, since we were there and had the equipment, after todays wod, we did the original HERO from yesterday, which is
1000m row
50 pull-ups
1000m run
50 push-ups
Holy hard!! My arms are still jello! Yesterday was bad enough, but this kicked butt 🙂
Took me 54 and some change, I erased my time by mistake, whereas yesterday took 44. My pullups were assisted but the rest as rx'd.
Def got the burn today!
Oh, and that was for 3 rounds… 🙂
4:35 as rx'd
4:41, I think. I'm 99% sure that was my time for 5 rounds, but it seemed so fast I did another round just for good measure. Total time was 5:35.
I only used my 10 lb. dumb bells for all exercises, so maybe that's why it went so fast.
3:58
11:33 as Rx'd
I've never done a hanging power snatch or any move like it so I had my husband watch me and make sure my form was correct. By the way deadlifts are my nemesis, I hate them.
4:01
4:14
As RXed.
Same time as last year but with heavier weights.
2:50 – Thrusters instead of hps – all with 45# bar – looking at times maybe I got lost and only did 4…
3:57 6 rounds with 20 lbs
4:27. 20 lbs for all… Really need some heavier weights
20 lbs. for all
5:30
35 lbs. For all.
5:18
6:10
6.22 with 20 lbs and an extra round of dead lifts at 40lbs
6:38
45# deadlifts
25# plate for power snatch
43# front squats
5:20
30lb bar for each exercise
3k run
5:55
DL 28.6#
FS 28.6#
Then ran a 9:45 mile
5:53
4:48
40# bar for all! Loved moving the weight! Makes me feel super tough!
5.18, thanks!!
Forgot timer and did 6 rounds on accident, but snatch form felt off and only have 20 lbs
5:13! Great wod
4:25
5 rounds – 4:49 minutes
5:31 heart beating
4:49 loved it!
4:30, did 30 for squats and deadlifts, and shoulder press instead of snatches, my back has been sore. Hitting the elliptical now.
5:31
Plus 3 mile run
5:03 – I think? Everyone wanted to talk to me during this workout, and I kept going, but lost track of my rounds. So that was at least 5 rounds. Maybe six. And I messed up my knee pretty good yesterday, so those squats might not have been the best form.
5:31
6:34. Used 45# bar for deadlift& snatches,20# dumbells for front squats. Had issues with my form on snatches-sometimes did more like a push press but tried as best as I could for my first time doing them.
4:33
8:00, 75# DL, 40# Snatch and 6 squats (40#) each round.
5:00, thrusters for snatch
Made this up today. But messed up and did hand squat cleans instead of snatches. And did everything with 20 lbs total dumbells. 3:45. Least I did something:)
4:30
Sub'd push press w/ resistance tube for snatch.
8 min 115# deadlifts, 40# snatches, and 60# front squats.
Time long because of switching weight between each lift.
4:37
25# for all
6 rounds
5:36 with 30lb snatches, rest as rx'd. Love these Shorties!!
8:50
45# deadlifts and squats
20 lb snatches
7:12
6:21
30lbs for deadlifts
5:38 only have 10 # weights gonna get more this weekend but loved it, for my arms
Pat and Maria – 5:17
6:45
Can't make 40# at home so I did:
30#, 20#, 30#
Still monitoring form on squats to protect knees. First time with hang power snatch so I was really careful with form there, too, ie slow.
6 min on the dot
45lb deadlift
20lb dumbbell hang power snatch
45lb front squat