Thursday, August 16, 2012
2012 August 15
Shoulder Press, 8 sets of 3, using 75-85% of your 1-rep max
-each set starts on the minute
then….
7 rounds for time: (scale to 4 or 5 rounds of needed)
10 med ball cleans (20lb/14lb)
10 burpees
Core Development:
30 knees-to-elbows
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CrossFit Integrity, Charleston, SC
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SP – 105# (1RM – 125#)
WOD – 12:51 rx
30 K2E
9:53 Rx… Did 8 heavy sets of back and front squats five minutes before this… Probably shoulda rested a little more!
Press: 110#
WOD: 9:10 Rx
SP 48#
WOD 13:07 (5 rds)
30 knee to elbow
Press 65# shoulder pain…o well
11:16 rx
8:06 RX
Then
Front Squat
5×135#, 5×205#, 3×225#, 3×225#, 3×245#, 3×245#, 5×205#, 3-4×5 @ 215#
~60 sec rest in b/t sets
SP 95# – had to do the last 4-5 reps as push press – bar just wasn’t moving
WOD: 13:xx Rx
shoulder press using 135#
8:00 scaled using 15.4lb med ball
30 K2E
FYI – we did 10 sets of 3 back in February.
http://www.crossfitintegrity.com/monday-february-13-2012/
EMOM- 55# (3 sets), 50# rest
WOD: 16:00
30 k2e
SP 53#
Wod 16:04 Rx. This is not my happy face.
Core 30 k2e
shoulder press @ 150#(6) & 145#(2)
WOD: 10:55 Rx – quads didn’t like it one bit.
Shoulder Press – all sets at 65# but could have gOne heavier. Have not done Shoulder Presses yet, but plan to hopefully get my 1 max rep soon.
WOD for time 15:14 Rx
30 k2e, but struggled, need lots of practice in the near future
.
SP: 75#(4)-85#(4)
WOD: 12:35 (5R @ 20#)
30 abmat situps
double under work
Sp: 115(3) 125(5)
Wod 15:17
30 k2e
400m run
10 min AMRAP: 10 KbS 70lb
10 Box Jump (24in)
10 Ring Dips
(5 rounds)
Hatch Squat Wk1 Day2
Shoulder Press: 95lb (should have gone at least 115)
WOD: 11:21 Rx (first time doing burpees with 45lb plate)
Shoulder press 45#
11:18 Rx
30 k2e
Shoulder press 65 lbs
WOD: 19 something… gah!
(never working out w/ a sinus infection again!)
400m run
45# shoulder press
5 rounds of WOD: 10ish min
200m run
DU work
200m run
30 knees to chest
Shoulder press: 75 lbs (4) & 80 lbs (4)
WOD: 9:54 Rx
40 modified T2B (on ground bringing feet up in hollow rock)
2 rounds:
12 sledge hammer
5 tire flips
40 ft prowler push (2 #25)
5 tire flips
12 sledge hammer
30 knees to elbows
Planks/pushups
Paleo detox blows
SP: 75#
WOD: 10:05 Rx
Shoulder press: 125#
WOD: 6:55 Rx
30 k2e
55# shoulder press
13:56rx
50# SP
WOD: 13:36 Rx
30 k2e