NTFE TRAINING

Anthony W. Palmieri II CrossFit Level 1 Trainer AFAA Certified Personal Trainer

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Oly lifting

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Last lift of a 10 minute EMOM.

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Felt good to be back at the beach.

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Muscle up practice just in case they are in 16.3.

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[annesmiless]

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Week 11, Day 1 of Hatch Squat cycle. One week left, then time to retest!

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My team from Foundation Crossfit place 3rd at the NW Best of the Rest competition!

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✓ CrossFit for 1 hour 15 minutes

front squat 1RM: 100kg - I never tested front squat so I was happy with it. 5 rounds for time: 400m run 10 walking lunges 5 muscle-ups 23:45Rx - MUs felt good, went unbroken in the last set. Never went stung more then 3 together in a workout. Worked on splits afterwards & damn my hips are so tight!

Logged on Cody

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✓ CrossFit for 1 hour

LYNNE 5 rds for max total reps: bench press, BW pullups I weighed in at 77kg. I started with a pretty good pace, but hit a wall in round 4 & 5. Rd1 - 12/18 Rd2 - 12/18 Rd3 - 11/18 Rd4 - 9/16 Rd5 - 7/14

Logged on Cody

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✓ CrossFit for 1 hour

EMOM 1 lift and add weight per attempt with only 3 misses per lift: - SNATCH: 65kg, missed 68kg - CLEAN: 91kg PR! - DEADLIFT: 140kg, missed 151kg

Logged on Cody

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I have trouble keeping my chest up on my cleans, but today I had pretty good form & got a PR! Sometimes you just have to yell it out!

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From FCFCFSLU WOD Tuesday 17MAR2015

EMOM snatch, clean, deadlift

Not every attempt is successful. Learn from the misses!

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✓ Yoga for 1 hour

I didn't get a chance to train, so went to a late hot yoga session. It felt great to get my sweat on!

Logged on Cody

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✓ CrossFit for 1 hour

Strength: back squats 40%x5 - 50kg 50x5 - 60kg 60x3 - 72kg 75x5 - 86kg 80x5 - 95kg 85x5+ - 102kg I wasn't looking forward to Back Squats because my legs are SORE from 15.5, but they felt good! Conditioning: CGO 12.1 as many burpees as possible in 7 minutes. the burpee ends by touching an object 6" above your standing reach 84 Reps

Logged on Cody

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I have been working on my starting position.... Damn it was terrible! Keep working & listen to your coaches because progress happens in small increments!!

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✓ CrossFit for 1 hour 30 minutes

running clock, every minute perform 1 lift and add 3-5kg per attempt: - Start with an empty barbell and HANG SNATCH for as long as possible. I got up to 65kg. - Once you cannot snatch the weight, HANG CLEAN for as long as possible. I got to 90kg which is a PR!!! - Once you cannot hang clean, CLEAN PULL for as long as possible 120kg

Logged on Cody