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WORKOUT – 01/31/12


KRISTEN
posted on
January 30th, 2012
written by
Andy
category
Uncategorized
comments
28 comments

KRISTEN Z. – PUSH JERK

WOD

“NANCY”

 COMPLETE 5 ROUNDS FOR TIME:

400 METER RUN

15 OVERHEAD SQUATS 95/65 LBS

08GAMES – WOMEN’S DEADLIFT BURPEES

UPRIGHT TORSO-HIP DEMANDS

PRE-SQUAT HIP OPENER

BARBELL CLUB STRENGTH WODS: 930AM & 530PMShare on Facebook

Contact Info

1461 London Bridge Road
Virginia Beach, VA. 23453

For info please call:

Ryan McNemar 775-771-0576
ryan@crossfittakeover.com
Andrew Gallego 310-972-0995
andy@crossfittakeover.com

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28comments

  • Carol Hawkins - January 30, 2012 at 10:00 pm - Reply

    Looks like Nancy and I will meet up this weekend….BB Club tomorrow!

  • Carli - January 30, 2012 at 10:17 pm - Reply

    “Good gawd man, if you were a leopard, you’d starve.” You all need to go watch the hip opener MobWOD now, before you come to the gym, n.n.n.now!

  • Kristin Z - January 31, 2012 at 11:03 am - Reply

    Ok, Ryan….so NOW I see how my knees go in, especially my right. Looking forward to working on bettering my form!

  • candace - January 31, 2012 at 11:09 am - Reply

    When was the last time Nancy paid a visit?

  • Nicky - January 31, 2012 at 2:47 pm - Reply

    Nancy – 13:31 Rx. First time attempting Nancy. Paced myself on the 400′s – OHS were not bad.
    BB club after. Nancy was our $$out.

  • Carol Hawkins - January 31, 2012 at 3:30 pm - Reply

    BB Club …NO NANCY! :)
    Back Squat: 45 x 5, 55 x5, 70 x 20 ( this is where I needed my glasses (we were only suppose to do 5 @ 60% but I thought it was as many reps as possible. My poor partner, Gloria, did 36 @ 70. Sorry :(
    Bench: 33 x 5, 43 x 5, 48 x 5
    Assistance: OHS: 38 x 3, 43 x 3, 48 x3
    Cash Out: 3 rounds of 7 HSPU/9 ring dips (used one strand of red band)/12 weighted step ups (15#’s each hand).
    Yesterday I did 50 GHD sit ups and today 50 GHD HE

  • Jess M - January 31, 2012 at 4:17 pm - Reply

    18:37 – 30#

  • Jim "Doc" Irey - January 31, 2012 at 5:14 pm - Reply

    15:30 RX’D a PR by 12 seconds… Wish I didn’t work out early today maybe could have pr’d by more but I’ll take it

  • Jesse Reed - January 31, 2012 at 5:46 pm - Reply

    03:30 class
    16:57 Rx’d

  • Erik "Tom Brady to win his 4th ring" Fischer - January 31, 2012 at 6:21 pm - Reply

    14:37- RX and PR by over 3 minutes.
    First time I’ve completed this wod unbroken on each OHS. Last week I did my first OHS wod unbroke and again this week. OHS are coming along slowly but surely. thanks Gill “Asian reporter Trisha Takanawa” Gallego for the push at the end.

  • Kristen R - January 31, 2012 at 6:35 pm - Reply

    4:30 class. First time doing this one. 21:36 45#. I am very grateful for all the support I get at CTO. Thanks very much guys

  • Georgi - January 31, 2012 at 7:55 pm - Reply

    12:40 Rx’d
    Wanted to go faster on the runs though my legs thought differently… OHSs felt solid.

  • candace - January 31, 2012 at 7:56 pm - Reply

    20:10 33#
    Enjoyed working out under the stars!

  • John Lohry - January 31, 2012 at 8:11 pm - Reply

    Still feeling the effects from “Senior Chief” on Saturday. Quads are smoked.

    17:35 Rx’d

    First time doing this one. Lower back started knotting up bad in 3rd Round. I actually had to sit down during those final rounds to twist it out before getting on the bar. 1, 2, and 5 were upbroken. Looking forward to doing this one again sometime in the future.

  • Don D. - January 31, 2012 at 8:22 pm - Reply

    23:32.. 75/65#

    Running is something I definitely need to focus. I did however control my breahthing by utilizing my belly more than my chest while running. It seems to help me transition to the OHS much better.

    The Hip-Opener exercise was excellent, I definitely felt better with OHS. My knees were still tracking inwards. Its probably going to be part of my routine things to do now..

    I didn’t do well as I wanted too (for sure) – but on the positive side it was a great learning experience.

  • Ryan - January 31, 2012 at 8:37 pm - Reply

    26:15, 45# Still putting my work into the OHS. Left hand/arm fell asleep midway through the fourth round. Had to do the last round with a PVC pipe. My arm still isn’t completely awake. May have to give it a rest for a couple of days.

  • david m - January 31, 2012 at 8:45 pm - Reply

    16:32, 75#.

  • Andy G. - January 31, 2012 at 8:45 pm - Reply

    215 LB. OVERHEAD SQUAT…5 LB PR!

  • David R. - January 31, 2012 at 9:02 pm - Reply

    Good time at BBC like always. First time making it to the 5:30 class for BBC too. Good peoples there. But there are good peoples everywhere at CTO. Light weights this week for the cool down week in preps for the retest next week. Did some OHS today and got 155# 3 times. So now 155# is my new one rep max, lol. Tried to jump to high at 175# but failed on getting it up on the rear rack jerk. Didn’t give it a second try though. I think that I could have done it. Next time it WILL happen. :) Gillian also had us do 3×7 HSPU and 3×9 ring dips. Got ALL the HSPU Rx’d!!! No abmat this time!! :) Was pretty stoked about that.

  • Dan D - January 31, 2012 at 10:13 pm - Reply

    18:34 @ 85#. I gimped the runs to protect my left leg. I think next time I’ll have to rx this one.

  • Leave a Reply


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