Push Press
5-5-3-3-1-1
Rest as needed
3 rounds for time:
Dumbbell power snatch, 20 reps
1 legless rope climb, 15 feet
Run 300 meters
Of Interest:
Thursday the 8th of April, 2010
Posted on April 7, 2010 DM
17 Responses to “Thursday the 8th of April, 2010”
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Barbara 5 rds: 20 pullups, 30 pushups, 40 situps, 50 airsquats: 31:45. Full 3 min rest between work intervals. All sets between 3:40 and 4 min. Mostly unbroken with a few short rests. I know some do these sets in 2:30 or a little more. I have no idea how.
Another great class yesterday. Congratulations to Eliza Greenwald who just came to “watch her sister” and ended up participating in everything and finally doing a 54 second, first time L-sit (bent knee). More amazing is that she did it on her own, just for kicks with no time to beat in her head. She stuck through the discomfort until she just couldn’t hold any more. We can all learn something from that.
WARMUP:
• Agility work
• Jumping jack freeze tag
• Team medball shuttle race
SKILL: Plank Holds
WOD: Bear Crawl Obstacle course
Game: Squat, Squat, Goose
Additional skills – rope climbs, L sits, rings, bar hangs
There’s a simple way to make yourself faster at Barbara: limit your ROM.
arms and shoulders burnt and bruised
Front Squat 1-10-1-20-1-30
185×1
145×10
215 f
205×1
115×20
185×1
95×25
50 KTE – 3:55
5-5-3-3-1 Previous PR 115
75-95-105-115-125(PR)
Could of gone up more but was working on form. Lesson Learned: Holding your heels down to the floor and having them come up organically is better than trying to imitate the videos and consciously making them go up.
3 Rounds For Time @ 15:36
Gains and PR’s with the slow olympic lifts are constant while gains in the aerobic aspects of crossfit such as Rowing, Jump Rope, Running or high reps low weight are lagging. Heart rate shoots way up way before muscle fatigue begins or for high reps, very quick lactic acid burn or heart rate or both.
5-5-3-3-1 Push Press 115, 115, 135, 135, 135, 135. My form with 135 is not great, need to work on that before I move up.
3 rounds at 13:10 with 25lb barbell first two rounds and 30lb third round. Legless rope climb to 10′. I know I’m short but that 15′ tape looks like its 25′ high.
Go eliza. She can’t stop talking about the L-sit. For a kid with two left feet, it’s great to see her so excited by an athletic accomplishment. Adam, keep it up and they will need a bigger gym before the end of the year.
D- Bar,
You are improving amazingly ans sticking with it. It takes a minute to recover from smoking cigarettes.
Standing Press
80 x 3
90 x 3
100 x3 + 2
Super Set x5
Press 55 x10
dead hang pull ups x10
sit ups (no arm swinging) x 15
Stretch!
What happened to the 7am crew? Just 2 of us today….
5-5-3-3-1-1 (previous PR 75#)
65-65-75-75-80-80
that last 80 was so easy I tried for 85#…no way!
9:17 with 10# and 10′ rope climb (legs); last round went up to 15′ — woohoo!
D-Bar…give yourself a break! You’re doing awesome!
The week is going by too quickly. I’ve had fun hanging out at the gym. Kathy and I really enjoyed watching CF Kids yesterday afternoon. What a terrific CF305 additon. Well organized & well taught Adam.
Today – Warmup + core work, 500 meter run, then 5k row @ 21:27.4 – then 500 meter run – then vacuuming and cleaning a rower.
It’s an internal war I tell you! It’s healthy…makes you wanna go harder, do more, try different things. Anybody up for a cigg break in between Fran rounds?…
Jk – I’ll see you slackers int he AM
7,6,5… Ring dips
50,50,50… dubs
super set-not for time
DL
345×5
345×5
345×5(+2)
Assistance
10×3 BE
10×3 RH
Max Bfly pullup attempts
21 pads slipped off
34
500m Row
Agile 8
Deadlift
45×5
70×5
85×5
95×20
Reverse hypers 3×20
GHR 1,2,3,4,2,1
DB curls 25# 3×10
Started the day with a little pull-up challenge from Pete. Jumped up and hit 43 reps (pr). I actually should of held on for a few more as my Lats and arms were fine, but my hands were a little torn up. More next time.
PP work – 115, 135, 155, 165, 185 (f).
Need to start my strength training. I’m not progressing like I would like to.
WOD – 40lb Db, 1 rope, 300m run. 7:27 –thanks Karim for pushing me.
Push press
75lb__5
85lb__5
90lb__3
95lb__3
105 lb__1(heavy)PR
100 lb__1 felt
Did my FIRST rope climb to the top today.Happy about that!:)
Progressive Overtraining Day#8007
Deadlift
135×5,225×5,225×3
275 max reps 3 min. 29
Agile 8
Push press
165×5,175×5,185×3,195×1,200fail
Rest 3 hours
3 minutes, max legless rope climbs-5
First 2 touch and go, last one had to clinch at 13 feet. biceps PUMPED!
rest 1 minute
3 minutes max HSPU-12
rest 1 minute
135 bench press 20 reps
rest 30 minutes
max b’fly pull ups-35, rest 1 minute, 15 more reps
Rest 36 hours
Way to go Karina!
@DM – I just tried reading your WOD and had a seizure in my office…
Spray tan AMRAP 10 mins – 12 rounds (rest day)
Gruber-it’s all about maintaining the pump and cortisol production. I’m taking relicor.