Monday, January 28, 2013
2013 January 27
Back Squat, 20 reps at 20# (or other category, if applicable) less than your 5-rep max
OR….
Back Squat, 2 sets of 10 reps at 20# (or other category, if applicable) less than your 5-rep max
then….
Romanian Deadlift, 4 sets of 8 reps
-work up to a moderate to moderately-heavy load
then….
EMOTM for 12 minutes:
15 second plank hold + 5-10 pushups on odd minutes
12 burpees on even minutes
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CrossFit Integrity, Charleston, SC
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20 @ 190#
RDL 45, 75, 95, 115
Tabata (5 pushups)
bs: 200# x 20
rdl: up to 125#
emotm
BS: 20 @ 75#
RDL: 65,75,85,95
EMOTM
BS: 20 @ 160#
RDL: 65,75,85
EMOTM: Plank Hold w/ 8-10 Pushups & Pullups (got a migraine so subbed pullups to keep body upright)
20@295#
BS: 255 x 20
RDL: 185-185-225-225
EMOTM w/ 1o pushups
20×210#
RDL 75-95-115-115
Emotm. 6 pushups
20 @ 125#
RDL – 65-75-85-95
EMOTM – 12 Burpees and 12 sec plank w/ 5 pu
20 @295#
skipped RDL due to tight back
Weakness work instead
Emotm-8 push-ups
Last set 1 min plank hold max rep push-up (15)
Supplemental work
I’ve talked to a couple people that may be interested in purchasing new cables for their rx jump ropes or if anyone wants a new rope, I will be placing an order with a slight discount coupon this week. Lmk, we can save a couple bucks on shipping too if we order together and split the cost.
BS: 20 @ 100#
RDL: 55->85
WOD: 8 Pushups each round.
Back Squats: 2×10 &120# (25# less 1RN)
Romanian Deadlifts: 4×8 @ 95#
WOD: scaled burpees to 6 after 2nd round/ plank & 5 hand release push-ups
Big thanks to the 4PM class for being a great supportive group….tough WOD addressed many of my weaknesses
20 @ 106#
RDL – 65-75-85-85
WOD with 5 kpu
BS: 20 @ 165
RDL: 65-75-85-95
Emotm burpees/plank/push-up fun
BS: 2×10 @ 100#
RD: 65-75-85-95 (thanks for the buck teeth laughs my little gecko)
Wod: 5 pushups/round. Kept thighs PLANK!
Mark-I’m curious about the pricing. Lmk
Bs at 85#
Rdl up to 85#
Emotm
Mark- I am interested in ordering a jump rope. Maybe I will see you one morning this week?
BS 165
RDL 115
Thanks Jake for being my partner!!!
14min emotm
15s plank; 10 push-ups
12 burpees
BS: 20 @ 120# (2 days behind)
RDL: 65-95-105-105
EMOTM 12 Mins: 10 pushups and 12 burpees each round with 15 sec plank hold
Hey Mark, I need a new cable for my Rx rope
Back Squats- 20×290#
Rom Deadlifts- 225#x2 back was Tight!!!
10 push ups all sets!
Great Job 7pm Class!
15 min of 1 min row, 1 min rest: 2200m
20 Back squats @ 115#
Romanian deadlifts up to 85#
Did the WOD, not much rest (maybe 5-10 sec) after the burpees
5 min of 1 min row, 1 min rest: 800m
BS @ 85#. Dead lifts @ 45, 65, 85 (not a full set, too heavy, lost form), WOD rx, exhaustng, but in a good way. It’s nice to be back
. I missed y’all.
Bs 70lbs rdl 55lbs
Wod: 10 pu first round 5 the rest of the time
YAAAY! new Oly shoes…
BS (3 weeks behind) 2 sets 10 x 215#
115#; 85, 105, 105, 105#
BS: 3×8 @ 75#
RD: 65-75-85-85, Yea Courtney B! :-B
BS: 20@75#
RD: 65/75/85/95
WOD: 5 pushups
On Saturday 2/2/13
Rdl: 55-65-75-95
Emotm w/ Margaret: 5 push-ups / last round 10 push ups