Lilly
I was very happy to see a lot of goals on the board for October, and with the fall running season sort of winding down many of them were endurance goals. I was also happy to see a lot of check marks and exclamation points on the board next to those goals. Great job by all those whose hard work paid dividends in October!
- Beau B. ran the BAA Half Marathon in under 2:20
- Brennan started swinging the 16kg kettlebell
- Cynthia got a ring dip and 50 double-unders
- Garo got 35 kipping pull-ups and 10 double-unders
- Jen H. got a kipping pull-up
- Jerilyn PR’d the BAA Half by 2 minutes
- Lilly got a strict handstand push-up
- Mark D. ran the Amica Marathon in under 3:30 (3:25, a 14 minute PR!)
- Ron competed in the Masters Competition at CrossFit New England
- Sean O. ran the BAA Half in under 2 hours
- I achieved both of my endurance goals, running the BAA Half in under 96 minutes, and the Cape Cod Marathon in under 4 hours
Brennan
November marks the start of the holiday season. Choose a goal to help keep your training focused (hint: this is looking like a good month to shoot for a back squat PR), and put it on the board!
November 1, 2012
Strength:
Overhead Squat 3-3-3-3-3
WOD:
100 Kettlebell Swings (24kg/16kg)
*Begin the workout with 5 burpees, perform 5 burpees every minute on the minute until the kettlebell swings are complete.
Compare to 120605
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OHS – 80kg (100kg x 2)
WOD – 4:39 Rx
Nice work 5:30
OHS: 70kg – Not close to my best but instead working on depth. Getting comfortable in that bottom position.
WOD: 5:00 Rx
Congrats to everyone who achieved their goals.
OHS: 52kg
WOD: 5:41 w/20kg
Good work 6:00!
Well done to everyone on getting their goals
O/H squat 32kg – 2kg more than my 1 rep max from 4 months ago. I couldn’t get 31kg over my head then let alone squat with it.
WOD: 5:38 Rxd
Liked that one.
OHS: 53kg
WOD:
06/05/12 – 6:45 Rx
11/01/12 – 6:38 Rx
Starting 30 Day Paleo Challenge today – any recipe suggestions?
http://www.chowstalker.com has some cool ones! also everydaypaleo.com or nomnompaleo.com
http://www.paleomg.com They are much easier than they look! Also get a crock pot! The crock pot is the MVP of the kitchen.
OHS: 55 kg (shoulders sore from yesterday)
WOD (I have seen this one a few times, lol)
1/9/12: 6:35 Rx
6/5/12: 5:48 Rx
11/1/12: 5:35 Rx
OHS – X (something in my right hip went all gally-whompus while we were warming up, spent the strength time working it out)
WOD – 5:42 Rx! Dropped 2 whole minutes off the last time we did this in June (7:42 Rx)!
OHS – 45kg
WOD – 3:52rx