WOD 9271-Tuesday
Diedre on Pullups.
Snatch Balance
3X5; 1X 15-21 Muscle Snatch
Followed by:
4 rounds of:
5 Handstand Pushups
10 Power Snatch
5 Overheadsquats
Schedule note: Labor day weekend CFQ is Open. Come Get Some! Fri (9/3), 6 am is on. Sat( 9/4) 9am is on. 11am Sunday is on (9/5). 10 am Sunday and 6am Monday (9/6) are the only classes cancelled. Monday 7pm is on! Sorry about the confusion.
One day left till the Fight Gone Bad Challenge Begins! So far, Kayla, Erin and B are in. Join now. Rules of the FGB Challenge:
30 days (August 25th – September 25th)
Pick one Zone or Paleo option (below) and stick it for 30 days.
You must post to your food log to the blog comments for the day each day, even rest days, along with WOD results.
You must get your body composition measured pre and post challenge. Within 3 days of beginning and end of challenge.
You get 1 point for each day you CrossFit. Must sign in online.
Kick off WOD is Fight Gone Bad, we’ll end the challenge with Fight Gone Bad 5 Fundraising event on September 25th.
Winner will be determined by the largest change in FGB score, plus points from CF days and change in body composition.
This is open to all members including Foundations members.
Nutrition plan options: The Zone, Paleo (strict or without your own defined exceptions), Paleo-Zone (Paleo using Zone portions).
$25 buy-in, money goes to the pot and winner gets $150 cash or CFQ credit.
Questions? Email Brandy at brandy@crossfitqueensny.com
If you were in the previous Clean Eatin Challenge? What challenges did you face? What will you do different this time if you didn’t see the results you wanted?
18-31 27th Avenue
##WORKOUT (in Europe):
conv Deadlifts 5 @ 308lbs; 10 @ 242lbs
5 rounds of
10 Push Ups
20 Squats
30 Sit Ups
in 9:36min (PR)
##NUTRITION-Log:
bfast: chicken breast & asparagus
lunch: 1 tuna steak & spinach
dinner: 2 poached eggs w. lettuce, tomatoes, onions, chives
AM: 13mile bike, 50 ish minutes
PM: 2.65 mile run, 25 minutes
Hello everyone!!! Tommy and I were away for the past 2 weeks and just got back late last night, but we want to sign up for the fight gone bad challenge. I hope it’s not too late….
We missed crossfit while we were away and can’t wait to get back. We were planning on coming in this Thursday morning. If it’s too late to join the challenge it’s ok, we understand. See everyone soon!!!
35, 45, 45 snatch balance
35lbs 15 tall muscle snatch
7:38 for metcon workout 35lbs
Snatch balance – 60 , 60, 65
Tall muscle snatch – 21 at 50 lbs (15 unbroken, then 3 and 3)
8:25 for workout with 50lbs (70 lbs for first round, but dropped the weight because my back was complaining). Did HSPU with ab mat.
snatches 3X5 -> 65# 75# 95# ;
21 Muscle Snatch -> 65#
WOD 8’20” @ 75#