FederalCrossFit's Blog

Press Day

federalcrossfit — Thu, 16 Jul 2009 13:01:06 +0000

Press
5-5-5

75-95-105

Push Press
3-3-3

95-125-35

Push Jerk

1-1-1

125-145-165

Still need to work on the PJ, I am still performing more of jumping push press.

OHS/Box Jumps/Ring Dips

federalcrossfit — Wed, 15 Jul 2009 17:49:09 +0000

6 rounds
scaled OHS to 65# (.44 BW)
30″ box jumps
no bands on ring dips for the first time

I feel like I finally am getting the hang of the “active shoulders” and it helped the wrists quite a bit.

The revival of my blog

federalcrossfit — Tue, 14 Jul 2009 19:39:41 +0000

Returning to the blog after a short hiatus (almost two months)

Sleep: 5.5 hours — need more

4 Rounds for time:
Run 800 meters
Rest 5 minutes between rounds.

2:35, 2:43, 2:49, 2:42

Vast improvement over 090615 (3×800m rest as needed)
3:08, 3:08, 2:48

Great WOD with great competition to push me. My times would be at least 10 seconds slower if I ran this on my own.

federalcrossfit — Sat, 16 May 2009 17:43:53 +0000

“Elizabeth”
21-15-9
Power Clean, 135/95 lbs
Ring dips

8:37

115#

tan band

federalcrossfit — Wed, 13 May 2009 17:48:12 +0000

I HATE REST DAYS! I really want to do this WOD.

But I prefer rest versus injury. I still switch back and forth between 3-1-3 and 3-1-2. 3-1-3 was killing me b/c I was getting 6 hours of sleep and not eating that well. I am trying to get more sleep and eat better, but have stuck with 3-1-2.

federalcrossfit — Tue, 12 May 2009 17:52:09 +0000

Form teams as close to numerically even as possible. Keep teams to 4 or less. 2 Rounds, 4 Stations Each member rotates through the following 4 stations twice

400m Rowing

Double-unders

Box Jumps

Kettlebell Swings

Team members switch only when their team member that is rowing is finished. A team with less than 4 members will be allotted 1 minute and 45 seconds for when the Rower is empty.

The team members not rowing will do only one of the three exercises (no switching) for the time it takes their team member to row 400m – upon completion team members will rotate to the next exercise. The team with the highest average number of repetitions/unit time wins. Post average to comments.

.86 reps/second

35# KB and tuck jumps

Great WOD.

federalcrossfit — Mon, 11 May 2009 22:40:17 +0000

Front Squat
5-5-5
Rest
50 Burpees for time
Post loads and time to comments.

115-135-155 Front Squat

I should have started at 135 and gone up from there.

2:43 on Burpees

Hit a wall around 25 and then need to regroup again around 40.

—

5×400 sprints yesterday

1:09/1:18/1:22/1:29/1:16

Really dropped off on the 4th one b/c I found after the third one that we were doing 5, not 4.

federalcrossfit — Fri, 08 May 2009 13:15:17 +0000

Friday 090508
“Heavy-ish Fran”
15-12-9
Thrusters, 135/95 lbs
Chest to Bar pullups

95# — should have done 115#

Tan band

federalcrossfit — Thu, 07 May 2009 13:17:14 +0000

For Time:
Run 1 mile
5 Rounds:
5 Handstand Push-ups
15 KB Swings, 1.5/1 pood
No rest between the run and the HSPU/KB Swings.

17:18

HSPU – still need to work on these, but making progress

Round 1: Rx

Round 2: with ab mat

Round 3-5: used a box

35# KB

federalcrossfit — Wed, 06 May 2009 13:35:06 +0000

5 Rounds
5 Snatch, 115/75 lbs
15 Push-ups
Post time to comments.

9:16 with 65#

My form still needs work, but I love this movement.

I have muted hip functioning and need a bigger shrug. I am pulling too early. Thanks for embarrassing me in front of the whole 0530 class, Brian. Just Kidding. I must admit that being on display does force you to focus on form and I believe my hip fluency improved marginally.