Monday, February 18, 2013
2013 February 17
Back Squat, 5-5-5-5-5 reps (22 minute cap)
Compare to 7/11/12
OR
Continue with the 20-rep Back Squat program, if applicable
then….
Good Mornings, 6-6-6-6-6 reps
Core Development:
8 minute alternating tabata
-hollow body hold
-reverse abmat situps
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CrossFit Integrity, Charleston, SC
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bs: 235# x 5 (new 5rm)
gm: up to 85# (ran out of time)
ab stuff
100 (20bs)
Good mornings 35-45-50-55-65
BS – finished series with 20 reps at 150#
Good Mornings – 55, 65, 75, 85, 95#
Tabata
BS: 5 reps per set: 135-165-185-205-215
GM: 5 sets of 6 at 95#
Tabata was brutal
20 @ 215# (10# to go)
GM: 45 . . . 85
BS: 275-295-315-335-355(2)-355#(40# Pr)
GM: 45-85-135
Tabata!
BS: 125# new PR
GM: 45-55-75-85-85#
Tabata core
BS 215-225-245-265-275(5RM PR 50#!)
I think I started the squat program about 20# light. But I’ll take 275#!! I think 275 was my previous 1RM
GM’s 75-95—–>
Tabata
First posr wedding wod
Tabata This
Scotty: 44
Debbie: 34
Row, squat, pull up, push up, sit up
BSx20@ 110#
core tabata
Worked on improving T2B.
BS 120-125-135 (former 5rm)-145 (PR)-150 (5 @90-woops!)-150×2 below 90
GM 65-70-75
Tabata
Pullup work with Stephanie. Got to 9 unbroken again. Will get 10+ this week!
And thanks for answering my phone BK!
BS – up to 135# (PR – was my previous 1RM)
GM – up to 70#
Tabata
BS 3 @ 115# & 1 @ 120# (15# PR)
GM 45-55-75-75
BS – 125-150-175-190-205-220 (PR by 40#)
* thanks for all the cheering, BK I need to get breaking 90
Did 4 mins core at box and had to cut out so Angel could hit the 5 o’clock class.
Did 8 mins core TABATA at the house
.
Bs@320 FAIL 16 reps. Will try again with belt
Tabata
Fridays Wod
21-15-9 push up/push press
2:55 rx
Lots of supplemental and weakness work
Congrats on all the PR’S!
BS – 20 @ 220# yesterday
175
WOD
EMOTM 20 push-ups..10 mins
Nice work with Marco !
BS: 275, 295, 315, 335, 355 PR(since 2009)!
GMs: 45, 85, 135,….
TABATA Burn!
BS: Up to 130# (new 5RM)
GM: up to 75
Tabata…. ouch
BS: 225-255-275-295pr-300pr (+15)
Tabata
5x 425# (90# PR)
BS: 20 @ 105# (up from 65# for my first 20 rep)
GM: 45, then 65 for the last 5 sets
Tabata: freaking brutal
BS: 20 at 145# my former 5rm!!! woot!
GM: 45, 55, 55, 65, 65
Tabata–youch!
285# new 5 rep max. 40# improvement.
Good Mornings up to 135#
Damn tabata
Push-ups 20 on the minute for 10 minutes. I think I got 160.
failed last set of 20 BS
185 x 15
175 x 10
Awesome work Sasha! You are STRONG!
Great job on the PR’s everyone!!!
GM 45-65-65-65-65
tabata
bs 175#@5reps(pr)
BS: 5 Reps @ 255lbs
GM: up to 135lbs