Friday, February 15, 2013
2013 February 15
Push Press, take 20 minutes to find your 1-rep max
-a good rep scheme would be 5-3-2-1-1-1-1-1 reps
-may go another single set or two if needed
then….
For time:
21-15-9
pushups
shoulder-to-overhead (115lb/80lb)
Post loads and time to comments
CrossFit Integrity, Charleston, SC
17 Responses
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Guys,
I’ll be honest, I didn’t change my diet until over a year into CrossFit. But when I did, I saw IMMEDIATE improvements. You honestly feel lighter, faster, and your body has higher work capacity just from providing it with the nutrients it is DESIGNED to use. Our bodies are not designed to be powered by wheat and starches. Eat clean!
I know there are lots of temptations out there (and the constant Papa John’s/Dominos/Hardee’s commercials don’t help), but if you really want to improve your health, CrossFit performance, and physical composition, you MUST start with a proper diet.
If you have ANY questions about diet, please talk to one of the coaches. We will be happy to help!
Are any coaches going to be around at 4pm to get in an early wod??? Can’t make the 5:15 today
PP 1 RM 100#
WOD: 10:37 Rx
Thanks for the push Alex!
PP: 155# PR
WOD: 8:54 w/ 95#
PP: 190# (PR)
WOD: 5:04 rx
PP: 115#-1 Rep Max
WOD: 8:01 Rx
PP: 100# (PR). Failed at 105# x 3.
WOD: 5:13 55#
PP 1RM: 155#
WOD : 6:12 Rx
**major push up work!
PP 1RM: 100# PR
WOD: 6:14 65#
PP 1RM: 100#
WOD: 7:50 55#
PP 1RM 95#
WOD 6:09@55#
26 birthday burpees for Jamie Gi…..Who started this birthday burpee business anyway???
Then hung around to cheer on the CFI /Chas Crossfit and ended up joining in on th fun!!
Push press – 185#
WOD: 7:11 Rx
Should have scaled back on the weight.
From the firehouse
3:57 Rx
Push press: 1 RM: 115lbs
WOD: 8:52 @ 75lbs
26 birthday burpees- Thank you to everyone who did them with me, I appreciated it so much!
pp 1rm: 160#
wod: 6:56 (rx first round and half, 95# the rest)
3:17 Rx
Did 9/23 – 11:30 Rx
Should’ve eaten breakfast first. Thanks John for pushing me thought it! Welcome to CFI!