September 17, 2014

WOD #N.019: 3-3-3-3-3-3-3 Back Squat

WOD from Reebok CrossFit Louvre, Paris

3-3-3-3-3-3-3 Back Squat

BUY-IN:  400m + mobility

WOD:  135-135-135-135-135-155-165

4 minutes of 10 45# back squats with partners.  When not doing the squats. sit in squat position.  I finished 40 squats.
Run to train station (1.2km)

September 15, 2014

WOD #N.018: burpees, hang power snatch, OH walking lunge

WOD from Reebok CrossFit Louvre, Paris

15 minutes, alternating with partner:
4 burpees
5 Hang power snatches 55#
6 Walking lunges OH 55#

BUY-IN:  mobility and 2 x 200m run + 7 high pulls 45# + 14 walking lunge (7 both sides) 45# racked bar

WOD:  6 rounds + 4 burpees (partner did 7 rounds)

CASH-OUT:  none

This was difficult because of the technique.  I quickly switched to 55# (from 65#) as the lunges were nearly impossible.  I used the same leg motion as the push jerk to get under the bar and use less of my arms.  The rest between each round was definitely warranted, although I think next time, we could aim for 1 round per minute.  For the last few rounds, the last 2 reps of the lunges were not quite touching the ground, so that I wouldn’t topple over trying to get back up from the kneeling position.

September 12, 2014

WOD #N.017: “Ice Box”

WOD from Reebok CrossFit Louvre, Paris

“Ice Box”
15 Clean & Jerk 65#
800m run
12 Clean & Jerk 65#
400m run
9* Clean & Jerk 65#
200m Run
*20 pull ups chest to bar penalty if the last 9 clean & jerk are not unbroken (do not release the bar)

BUY-IN:  mobility and dynamic warm-up plus skills work on push-jerk
For max reps of 12# medball clean and jerk and burpees (30 sec, 30 sec, 30 sec rest, 45 sec, 45 sec, 30 sec rest, 60 sec, 60 sec)
8-9, 12-13, 12,13

WOD:  12:18, all clean and jerks unbroken, with all of them with push jerks.

CASH-OUT:  2 20-foot rope climbs, my first ever!  Woohoo!  🙂

Enjoyed this WOD and it made me focus on the push jerk, not a common movement.  It makes a big difference in how much you don’t use your arms.  The legs were jelly at the beginning of each run because the legs are used so much for the push jerks.  This is meant to be a sprint, so push jerk is the lift to use on the C&J.  Looking forward to doing this one again with 10 more pounds on the bar.

September 8, 2014

WOD # N.016: dumbbell shoulder press, pull-ups, ring dips

WOD from Reebok CrossFit Louvre, Paris

3 rounds for time:
30 dumbbell shoulder presses, 10#
20 strict pull-ups, red-band
10 ring dips

BUY-IN:  400m run + 3 rounds of 10 ring rows and 10 push-ups

WOD:  15 minutes cap, 2 rounds + 30 presses + 2 pull-ups
Pull-ups were done in sets of 5-7
dips 7-3, 5-5
shoulder press 20-10, 10-10-10, 10-10-5-5

CASH-OUT:  41 burpees in 3:00 minutes

Great WOD but totally killed the arms.   as they were supposed to be strict.

September 5, 2014

WOD #N.015: “Jerry”

WOD from Reebok CrossFit Louvre, Paris

“Jerry”  For time:  
1 mile run
2 km row
1 mile run

BUY-IN:  Mobilité + 5 rounds of 5 squats 5 up-and-downs

60 situ-ups + 15 14# wall balls

WOD:  21:02 Rx

CASH-OUT:  stretch

Felt very strong on the run and the rowing.  Last time I did this was in the 23 minutes range, so very happy with this result.  Rowing was at 2-min per 500m pace.