Warm-Up:
Coach’s choice
WOD prep:
EMOM 2 for 6 sets.
1 clean & jerk build to heavy single.
WOD:
“Sweet Child of Mine”
Option 1 Opens:
Every 3 minutes for as long as possible.
200 m run
10 power cleans (135,95)
10 Burpees over the barbell
*Stop when you are no longer able to complete the 10 power cleans and 10 burpees.
Option 2 Performance:
Every 3 minutes for as long as possible.
200 m run
10 power cleans (115,80)
10 Burpees over the barbell
*Stop when you are no longer able to complete the 10 power cleans and 10 burpees.
Option 3 Functional:
Every 3 minutes for as long as possible.
100 m run
8 Hang power cleans (95,65)
8 Burpees over the barbell
*Stop when you are no longer able to complete the 8 power cleans and 8 burpees.
Post WOD:
Barbell calf smash.
CFS Brief:
CrossFit Opens start in 18 days!
Sweet Child of Mine. #145 on clean and jerks. 6 rds. #105 PC, 10 Burpees, 100m run. 1st time running in a loooong time. Running Felt really good and fast in rds 4,5. So did a full out sprint for rd 6 and figured I would end it there. Thanks to Rob who pushed me to complete the rest of the round. Always more in the tank. Thanks JB for getting me back in form.
Sweet Child of Mine: 3+200m+10+8 Rx. CFS Breakfast Wednesday tomorrow! Meet at the box at 7:30am.
Great job pushing through JL!
Great job today John!
Worked up to 90# Clean and Jerk in the strength portion (65,70,75,80,85,90)
Sweet Child of Mine: 5+218 | 70# Power Clean
Fun workout – I think Ryan would still be going had it not been for the fact that he had to catch his train 🙂 I was 2 burpees shy of completing the 6th round which was bittersweet (bitter for the competitive side of me, but really sweet for the side that felt like my legs were toast). Speaking of toast, I am planning on joining next week’s Wednesday breakfast club! Nice to see Michelle back and feeling better! Thanks Frozen! Always fun!!
9* @115
Went a little lighter to keep my back from getting tight. Had to stop to make my train 😳
I was willing to stay for the day to keep cheering you on 🙂
So Deb, are you saying the quote of the day from Confucius does not apply to today’s WOD? Asking for a friend.
P.S. — Ryan is a beast. Hopefully he gets home from work in time for Stacy to come to 7:30 tonight and to pick up Meg P. along her way.
As long a it does not take your friend 2:59 to run 200M, they should be all set. As for Ryan, it is always fun to watch him just go. I’m sure both Stacy and Meg will be at the 7:30 ready to rock!!
Awesome job today John! 6 rounds is IMPRESSIVE!
9! You’re a beast!
Worked up to 70# C+J (40|45|55|60|65|70)
Sweet Child of Mine: 4 (100M, 55# 10|10)
This was a lung burner – I should have pushed myself to do the 5th round but my back felt a bit twingy this morning so I didn’t want to push my luck. I’ve been pushing myself on the weight lately and I’m happy with my progress.
9+38
115# HPC
20 Cal Bike
i should have just been late to work. I think i had 2 more in me!
So “slow and steady” wins this race, as long as your “slow” is 2:59 or faster?
Easily!! I would have written you a note.
For me, the power cleans were the most exhausting part. Had I not taken the extra breath during what became my final round, then I would have had the 5 seconds I needed to do 2 more burpees.
You should have gone “a little lighter” like Ryan. Hahaha.
3+218 RX. Should have pushed for 5 seconds more to get into the 4th round.
The trick was to not breathe…that wasted time 🙂
Sweet Child of Mine
4 + 218. 2 shy of the 5th round.
clean and jerk 165#
Sweet child of mine: 3+200+14(8 clean 95#, 8 burpees)