Tuesday, August 7, 2012
2012 August 7
Thruster, take 20 minutes to find your 1-rep max
then….
6 rounds for time:
5 front squats (185lb/125lb)…. scale as needed
25 double-unders
Compare to 2/22/11
Core Development:
40 hip extensions
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CrossFit Integrity, Charleston, SC
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Link to the last time we did a 1-rep max thruster:
http://www.crossfitintegrity.com/tuesday-december-20-2011/
Paleo Challenge starts next Monday, 13 Aug 2012 for those who are interested for 35 days. I will go over the rules Wednesday, 8 Aug 2012, 5 p.m. and Saturday, 11 Aug 2012, at 10 a.m. Measurements will be taken on Saturday.
Details and a sign-up sheet will be posted later today at the gym. 4 people per team.
1RM Thruster – 155# PR by default.
WOD 135# & singles – did 5 rnds and stopped before realizing the WOD was 6 rnds. Time would probably have been about 13:30. Thanks for the DU tips Nick!
205# 1 rep Max Thruster
WOD: 7:58Rx (PR by 2:25min)
Thruster 1RM: 185#
WOD: 5:46 Rx
For anyone doing the Paleo Challenge, this is will make for an interesting read. I don’t know if he would consider his diet strictly paleo, but you can read how he reworked his metabolism through diet and exercise, and became a much more metabolically efficient athlete in the process.
http://eatingacademy.com/my-personal-nutrition-journey
from New London CF…5:32 Rx
1 RM thruster – 255# (PR by 35#)
WOD: 7:43 Rx
40 hip extensions
I really need to stop finishing WODs and immediately wishing I’d gone harder/faster. New bug implanted in my brain!
1 RM thruster 225# (pr by 30#)
WOD 14:22 rx
40 hip extensions
Yoga @ noon
1rm thruster: 105# I’m pretty sure that’s a pr
Wod: 12:15 65# 10 dus/attempts. Didn’t drop the bar
40 hip extensions unbroken
4 sets of 10 beat swings
Hatch
Deadhang work
Recon pushup
Thruster – 95#
WOD – 9:41 (I think) at 65# and 20 DUs each round.
1rm 235#
WOD-5:28
Skill work
5:16 RX from CF Reaction. Thanks for letting me drop in.
Thruster 1 RM
265# PR
WOD
3:37 Rx (PR by 2:30)
40 GHD HEs
Thruster 1RM: 95#
WOD: 10:04?? @ 95# 1st round/85# 5 rounds, sets of 20 DU’s
185# thruster
8:41 @ 175#
125# thruster PR by default
5:53Rx PR
40 HEs
Thruster: 245#
WOD- 7:31rx
DAMN Shoulder ;(
1RM @ 95#. Almost got 100# but had to do a lil dip at last sec
10:52 @ 65#, DUs at every other. Closest to Rx on DUs yet
thruster, 205#
11:48 Rx
40 hip ext
Hatch squat
Recon pushup
1 RM Thruster 155#
WOD: 14:42…2 rounds at 145#, 4 rounds at 135#…Double Unders
1RM-85#
WOD-9:57
1 round with 75#, rest with 65#
Thruster 1Rep Max #135
WOD: 11:03, #95, singles
Thruster 1RPM 105#
9:21 85# 20 DU’s each set…closing the ratio on DU’s!
125 thruster
11:30 Rx