Monday, January 23, 2012
2012 January 22
Back Squat, 9-9-9-9 reps, use 70% of your 1-rep max (25 min time limit)
-rest as needed between sets
then….
“JoePa”
2 rounds for time:
21 overhead squats (95lb/65lb)
12 thrusters (95lb/65lb)
85 double-unders (sub bar hops)
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CrossFit Integrity, Charleston, SC
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Sunday’s Fun…
Row 1000m
Row 500m x 2
Row 250 x 4
Power Snatch
3 sets of 3, using 95lb
5 sets of 3, using 135lb
5 sets of 3, using 155lb
Bent Over Rows, 6 sets of 6, using 155lb
Push Jerk, 12 sets of 2, using 215lb
-each set starts on the minute
5 sets of:
5 good mornings (115-135-155-175-185)
10 ring rows
Row 900m
-rest 1 minute
Row 800m
-rest 1 minute
Row 700m
-rest 1 minute
Row 600m
-rest 1 minute
Row 500m
-rest 1 minute
Row 400m
-rest 1 minute
Row 300m
-rest 1 minute
Row 200m
-rest 1 minute
Row 100m
-rest 1 minute
Row 100m
Meters rowed today…. 7600 meters
OMMRC….. 51,174 meters
CrossFit Integrity, Charleston, SC
So…Double Unders… we meet again!
definitely needing some major double unders practice.
BS 9×4 170#
WOD: 9:47 65# and bar hops – don’t know if it was the squats or what, but the DUs just were not happening this morning and were quickly abandoned for bar hops
Back squats:
4×9 @ 255#
13:03 Rx
BS 4×9 @ 105
WOD – 11:18 @ 65# and bar hops
BS: 2×9@ 155#, 2×9 @ 185#
WOD: 16:07 95# bar hops
Bench and DU work
Thanks for the help Glen and Nick
BS: 85# 4 x 9
WOD: 15:46 65# and bar hops
Thanks L! Awesome work!
BS @ 95# Thank you for being my partner, Luciana!
10:44 Rx
Great class today! Thanks, Nick!
BS – 4×9 275#
WOD- 12:58 Rx
Then….
Bench Press w/ Rob K.
10×155
10×185
10×185
10×185
Then….
8 Rounds
30 Double Unders
15 Ghds
Great work today 9 and Noon!
Keep workin those double unders Mishelle!
Rowing warm up (1000m) OMMRC: 45,000m
Back Squat: 235#
WOD: 8:48 Rx … Great WOD!
9:31 RX
BS: 255
11:27 Rx
215 lbs
11:48 RX. Wow I was sucking wind today….
Ghd work
BS: 4×9 @ 275#
WOD= 9:38 (bar hops)
…back to the drawing board with double unders..
Hatch week 11 day 2. Played around afterward and got a new front squat pr of 100#.
Then 50 ghd sit-ups and 50 ghd hip extensions.
Bs 190#
WOD
8:33 Rx
Way too rushed in the 4 o’clock to get everything done
3 sets 25 ghd w/ 1 min break
Fun WODing with you guys this morning! I will def keep working on those dang double unders Nick, thanks for the tips and good ass WOD music! Nice work today L and Luciana, thanks for pushing me. L- way to Rx it!
BS- 4×9 @ 125lbs
10:59 Rx
See you guys next time, train hard!
One month left for all of you training for the Crossfit Open, train hard!
Back Squats – 115
WOD- 6:41RX
Butterfly work and Toes to bar
WOD: 8:05 rx
Did the WOD at my nuke school’s globo gym
BS 4 x 205#
WOD: 23:46 95#/Barhops
3 squat cleans emotm
155#
Back squat: 205#
Wod: 8:32rx. I suck a double unders
60 med ball twists and abmat sit ups
Good job to the 4pm and 5pm classes. That was a tough WOD. I think that took some folks by surprise. Sorry 4pm was so rushed. I should have cut warm up back. Wasn’t paying attention to how much time was needed for back squats. Thanks for being such good sports!
Thanks for putting this WOD up BK.
Rest in Peace Joe Paterno – We Are Penn State!!!
WOD: “JoePa”
Untimed in a random NC globo gym.
Re-doing one rep maxes this week instead of Wendler. Back Squat was 185#, 25# increase from pre-wender in October.
WOD: don’t remember my time….did 45# OHS, 45# thrusters, and bar hops. OHS is definitely by weakness. I could probably squat more weight, but need to work on the shoulder stabilizers & OHS form.
Run 400m
Deadhang workout
1×20
1×5 20lbs
1×5 35 lbs
2×53 lbs
1×10 20 lbs
Hatch workout week 2 day 1
20 GHD sit-ups
40 ad mat/reverse ab
2 muscle ups
6×12 incline weighted pushups (20 lbs vest)
Great work by all today!! Way to push hard!
Row 1000m
Overhead Squat
170 x 10
195 x 8
210 x 6
225 x 4
Back Squat
275 x 10
320 x 8
345 x 6
365 x 4
Front Squat
225 x 5
265 x 5
265 x 5
265 x 5
Dead Hang Pullup work
Row 12 minutes….. 3024 meters
WOD…. 7:53 Rx
meters rowed today…. 4024 meters
OMMRC…. 55,198 meters
CrossFit Integrity, Charleston, SC
Worked up to #185 and 23:15 Rx
6am Smolov
Then
5pm WOD 15:10 Rx
BS – 135#
WOD – DNF – I started puking then it was time for the next class and I had to quit. Only had 50 more bar hops
Wendler c4w2 shoulder press
3+ set 145# (8)
4 x 9 @ 205#
5:54 Rx WOD..
Had a lot of fun yesterday and thanks Colin for the push!
BS @ 155 for 4×9
18:08 with #65 bar (did do the DU’s)
4×9 @ 265
15:xx Rx wod not right after squats but still couldn’t get bounce in my feet
Back Squats – 225, 185, 185, 185
WOD – 15:45 bar hops.
BS 145#
WOD a little under 20 min Rx…
BS- 105? 110? can’t remember, still working up to comfy hips
Wod- 15:19 Rx