Thursday, January 17, 2013
2013 January 16
The movement for the 5:00pm Skill Workshop today is — Butterfly Pullup
Back Squat, 20 reps at 35# (or other category, if applicable) less than your 5-rep max
then….
AMRAP in 5 minutes:
3 thrusters (135lb/95lb)
7 pushups
Post loads and rounds/reps to comments
CrossFit Integrity, Charleston, SC
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20 @ 175#
WOD: 4 + 2 @ 125#
note to self: I need to buy my wife some diamond earrings
note to self: do NOT walk away from the computer in the middle of a comment.
155# is my last recorded 1RM for a thruster – from the rack. Big PR today – thanks for pushing me on Coach Will.
Ha! Rueben, that is hilarious! Just a heads up. Polly’s Jewelry has an annual sale coming up. Thursday, Jan 31, Feb 1st and Feb 2nd. Most everything in store is 50% including diamond earrings! Just in time for Valentine’s Day! It’s a really really good deal.
1492 Highway 17N Mount Pleasant, SC 29464
(843) 884-2447
Props on stepping up Rueben! Always happy to see people succeed where they haven’t before!
BS Program: 20 @ 145#
WOD: 6 Rx
Great job 10:30 you guys were great!!
BS at 100#’s…what’s up triple d’s. I’m starting to get quads (sorta!).
5 + 1 at 75#’s
195×20
Wod
8 RX. Shoulder blaster!
BS – 190×20
WOD – 5 + 1 rx
BS: 20@ 280#
Butterfly pull-up work
Wendler sp
Wod- 9+2 rx
Supplemental shoulder work
Back squat@ 150
WOD: 7 + 4 @ 90 lbs…because I can’t do math!!!
Bs:85#
Wod: 6+2 @65#
Skill: butterfly work
Wed Wod with Megan: Emotm 20 minutes/ plank and burpees
bs: 60#
WOD: 6 @ 65#
175# WOD: 65# 5+7
20 @ 165#
WOD: 7 + 1 @ 95#
20@ 195
Wod: 7+7Rx
Skill buttefly pull ups 3×10
Skill Development: butterfly pull-ups 10-15 attempts
Back Squats @ 110#
WOD: 5 rounds Rx
Thanks for pushing me through Lauren!
BS at 90# (quite a bit behind)
4+2 RX (my legs are still pretty torched from the marathon sunday) but that got heavy quick!!
loved the skill workshop
95# back squats
WOD: 6+4, 95#
BS 150
7+2Rx
BS:100#
WOD: 6 @70/65#
My shoulders need TLC
BS: 20 @ 90#
WOD: 6 @ 70#
20 back squats at 210#
7 + 7 scaled to 115#
BS – 20 at 230#
WOD 6+3 Rx
Butterfly Pullups work
Bs-70#
20 min Emotm from yesterday with Cathrine..thanks!!
Butterfly pull-up work
BS 100# Still behind
AMRAP 7+4 @75#
Thanks lindsay for the cheering!
Did Saturday
BS @ 90#. One day behind now
Wod: 5+1 @ 75#
Need to work on planking pushups better. Thanks for the video Will!
Done Sat.
BS @ 88#
WOD 6+2 @ 65#.
GHDs.