Kiet
Hades
AMRAP 4:
Fran
Rest 4 min
AMRAP 4:
Diane
Rest 4 min
AMRAP 4:
Grace
Post Scores to Comments.
Learn to run better with Darrel and ShoeCue
On Saturday December 17th TILT will be teaming up with ShoeCue and Darrel Wang for a Running Clinic!
Who: Darrel Wang, former SME at CrossFit Endurance, now known as Power Speed Endurance
Where: CrossFit TILT, 40 JONES RD, WALTHAM, MA 02451
When: December 17, 2016 / 9:00AM – 4:00PM (with 1-hr lunch break)
What: Learning proper mechanics of running + skills & drills to
practice.
Cost: $120/person
Additional Details: Included with ticket fee, each participant will receive a pair of ShoeCues. Please note that lunch will not be included. Note to attendees, your confirmation email will be used for event entrance.
About Coach Darrel: Darrel comes from a background of high-level Track and Field and Aquatics. After falling short of making Team USA at the 2008 Olympic Trials, Darrel has been finding ways to maximize human potential through all things in life.
While on an overseas tour in the military, Darrel discovered the mission statement of CrossFit Endurance and soon joined the SME team. From there, he has taught dozens of seminars all over the world. These seminars were far beyond just “running”, but also taught efficient movement and exercise. His love for the sport has resulted in much more than sending athletes to the Reebok CrossFit Games, but has also helped the other 99% of athletes at the affiliate level.
Now that CrossFit Endurance has transformed and branded into Power Speed Endurance, Darrel is in charge of the Military/Special Operations/Special Forces department and is training and developing the next generation’s hopeful war fighters and peacekeepers.
Interested in signing up? Click HERE
Should be called,
“Please, ladies, one at a time!”
Hades
Fran. 1R @65+22
Diane 1R @95 +29
Light weight on DL felt good
Grace. 31 @95
Hades
Fran 75 -81
Diane 185 hspu 45
Grace 135 22
Nothing in the tank today.
Back at the morning classes.
Fran: 72 RX
Diane: 58 RX
Grace: 26 RX
Fran – 74 75# kpu
Diane – 21-12-15-4 DL 185, KB press 45 ea side
Grace – 30 95#
Fran: 84 Rx
Diane: 40 Rx
Grace: 22 Rx
Rough.
Fran: 72 (65#)
Diane: 82 (95# DL, 65# strict press)
Grace: 30 (75#)
The long road back…
Been there Braatz…and probably will be again someday. Keep your head up and enjoy the progress to come. This is about the long haul, and its always worth it.
Hades
Fran: 72 reps at 45#/jumping pull ups
Diane: 72 reps at 85#/45#strict press
Grace: 32 reps at 65#
Fran: 1 round Front squat 65#, Russian swings 30#
Diane: 72 reps deadlift 155#, strict press 35#
Grace: 1 round + 8 cleans only 95#
Hades:
72 – 35# – Ring Rows
64 – 105#DL – 45# Strict Press
34 – 55# CJ
8 rnds TABATA (15/15) Plank Holds
Hades:
Fran: 68 reps (@75# Thruster,SPU: 12/9/6)
Diane: 65 reps (185#DL,95#Strict Press)
Grace: 26 reps @ 115
Fran
21t/8KPU/8T @75#
Diane
21@185/19@75#
Grace
32@75#
Fran: 91
Dianne: 71 (not too happy about this one)
Grace 32
6×15 GHDSU
Hades: Holy Hell!
Fran: 79 / 65#
Diane: 69 / 165# / 65# SP
Grace: 30 / 95#
Fran – 1 + 11 rx
Diane – 1 rx
Grace – 1 + 5 rx
Seeyalata triceps!
Hades
Fran: 1+8 (12/9/6 strict PU)
Diane: 57 Rx
Grace: 1+2 Rx
92/45/32
Fran: 72 rx
Diane: 57 @ 135#/45# pp
Grace: 32 @ 65#
First time I’ve ever done Fran rx because I could never do all the pull ups before, excited to try actual full Fran!
Hades:
1+1
59
26
Wow…just wow!
Hades:
21-15-9 thrusters @75
15-12-9 kpu got back for 3 thrusters
21-15 dls
15-12-9 kpu got back to the pull-ups to start the round of 12 @225 too heavy
35 clean and jerks @115#
Hades:
Fran: 52 Rx
Diane: 35 @135#
Grace: 30 @ 95#
HSPU failed after 11 straight then did singles and totally wasted 3+ mins 🙁 during Diane & didn’t have a barbell loaded to switch to SP
Hades
Fran: 72 @ 35# and rr
Diane: 79 @ 85#dl/35#sp
Grace: 53 @ 35#
Continuing to add weight and feeling better using the barbell 😎
Hades
Fran:76
Diane:36
Grace:1+9
Need a lot of work on my HSPU
Fran- 52 RX
Diane- 47 RX
Grace- 25rx
I was just happy to show up today.
The bad, the worse and the worst
Fran – 56 Rx
Diane – 38 @ 165# (12 HSPU)
Grace – 15 @ 115#
Thanks for personal coaching, James!
Hades:
78 – 25#/Ring Rows
81 – 85#DL/25# Strict Press
42 – 25# CJ