Wednesday October 21, 2009

400m Run
10 Hang Squat Cleans (29kl = 65lbs)
7 Broad Jumps (crack to crack)
200m Run
10 Hang Squat Cleans
7 Broad Jumps
200m Run
10 Hang Squat Cleans
7 Broad Jumps
200m Run
10 Hang Squat Cleans
7 Broad Jumps
400m Run

12:10

Great workout... Squat cleans are no joke man... LOL :)

Finisher: Worked on KB Snatches on each arm, I suck at these with my right arm for some odd reason... My left arm was much better, I have bruises on my right arm... Ugh... LOL

Tuesday October 20, 2009

Snatch Balance @ 60% of Max Snatch

25kl = 55lbsX3
30kl = 66lbsX3
35kl = 77lbsX3

Clean & 2 Squats & Jerk

28kl = 61lbsX3
33kl = 72lbsX3
35kl = 77lbsX3
38kl = 83lbsX3

Clean Pulls @ 90%, 95%, 100% of Max Snatch

50kl = 110lbsX3
52kl = 114lbsX3
55kl = 121lbsX3

It was a great work out especially with L10XF's O-lifting Crew and with the coaching skills of Veronica!! Luv it!!

Sunday October 18, 2009

"Bad Girl Open"

So things didn't go according to plan on my snatches but I did pretty good... I didn't max on my Snatch but I did for my Clean & Jerk... Whoop Whoop!

Snatch

1st Attempt: 37kl = 81lbsX1 (Missed)
2nd Attempt: 37kl = 81lbsX1 (Missed Again... UGH...)
3rd Attempt: 37kl = 81lbsX1 (FINALLY MADE IT... DANGIT!!! LOL)



Clean & Jerk

1st Attempt: 50kl = 110lbsX1
2nd Attempt: 52kl = 114lbsX1
3rd Attempt: 55kl = 121lbsX1

I got a new PR @ 55kl = 121lbs, YAY!!!!



Great Job Cari and Skylar on their 6 for 6 lifts... Very proud of both of them!!!

GO LEVEL 10 CROSSFIT!!!!!!!!

Friday October 16, 2009

High Back Squats

35kl = 77lbsX2
45kl = 99lbsX2
55kl = 121lbsX2
65kl = 143lbsX2
65kl = 143lbsX2

Finisher; Abs
8 minutes of the following:
40 Flutter Kicks
30 Floor KTE
20 Sit Ups
1 Fence Sprint

3 Rounds (I think) LOL :)

Thursday October 15, 2009

Worked on Snatches & Clean & Jerks again for the Bad Girl Open Competition!

Snatches @ 55lbs/25kl

Clean & Jerks @ 77lbs/ 35kl

Tuesday October 13, 2009

Worked on technique to have it locked in for the competition sunday.

Snatches @ 50% of Max

55lbs

Clean & Jerk @ 50% of Max

77lbs

Glad we are working on the basics with light weight to make sure we are working on technique!!!

Saturday October 10, 2009

We set up a test run for the "Bad Girl Open" @ L10XF

Snatch Attempts

1st Attempt: 35 kl
2nd Attempt: 41 kl (missed)
3rd Attempt: 41 kl

Max Snatch was 41 kl; I was angry I missed my first attempt and I don't think I got the 3rd attempt... But I think I can do it at the competition... So we will see... I think I was worn out from all week of working out...

Clean & Jerk Attempts

1st Attempt: 50 kl
2nd Attempt: 52 kl (missed)
3rd Attempt: 52 kl

Max Clean & Jerk was 52 kl; My second attempt sucked, I had bad positioning on my hands on the bar so I didn't get a good dip and drive for the jerk... And then my 3rd attempt wasn't a pretty Clean & Jerk like I have been able to do before, but I did do it... LOL I was a little wobbaly after I jerked it and I was getting ready to stand straight... Ugh... I am such a freekin profectionist that I don't think I was very happy with my 3rd attempt but it passed so I should be...

This weekends competition will definately be a challenge... But hopefully with me not working out so hard this week I will have plenty of energy to get my 2nd and 3rd attempts that I am shooting for...

Thanks Santos and Veronica for all your help!!