Tuesday, January 24, 2012
2012 January 23
Clean & Jerk, 15 sets of 1, using 80-85% of your 1-rep max
-each set starts on the minute
then….
5 rounds for time:
Sprint 100m
5 power cleans (160lb/105lb)
Core Development:
3-minute plank hold (cumulative)
30 GHD situps
30 GHD hip extensions
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CrossFit Integrity, Charleston, SC
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Dates for Regionals announced! South East goes in the first wave, April 27-29!
205(3)-215(3)-225(3)-235(3)-240(2)-245(1)
Shoulda started a bit higher, felt fresh today
WOD-4:35rx I think
3 min plank hold unbroken… Thanks Daniella, Alex,Kev-o.
30GHD u/b
30 hip ext. u/b
EMOTM – 115#
WOD-7:25 115#
3:15 plank hold
Not sure how I feel about this commercial, CrossFit as we know it is changing!
C&J 115(10) 125(5)
WOD: 7:16 135#
3 min cumulative plank completed in 4 minutes, 60 abmat
CJ: 135×1, 175×14
7:5something Rx
Abmats, plank hold with :30 on, :30 off
CJ: 245×4 ; 225×11
4:06Rx
Great job 9 AMers!!
Brian, here is my official request for a hex bar:
http://www.t-nation.com/free_online_article/most_recent/the_trap_bar_deadlift
CJ: 85#
WOD: 7:02, 90#
3 min. cum. plank hold, 30 GHD, 30 hip ext.
Thank you for the encouragement 9am!
C&J 85#
6:36 Rx – Glenn…Thanks for pushing me to Rx today!
oops! 3 min hold w/ Carman–whoop whoop! Sad I couldn’t stay for the GHDs/hip ext.
Cj 53#
10:14 WOD 58#
3 min plank hold, 30 ghd sit ups, 30 ghd hip extensions, all unbroken
Thanks, L, that was fun! “Hey, I’m not coming down till you come down!”Lol!
Subbed c+j for power snatch
115(8) 125(7)
WOD
5:13 Rx
3 x 1 min plank hold w/ 15 sec rest
30 back extensions
30 ghd
Strict ring dips
11-8-7-6-6
27 Strict HSPU
10-8-8-1
Crossfit Hittin’ the mainstream! kinda cool, kinda weird…
Great work at 9AM today!
C&J’s EMOTM: 185#… i really need to work on jerkin’ it.
WOD: 4:06 Rx, Tough WOD!
http://www.elitefts.com/documents/crossfit_total.htm
John S perhaps you should read the above article before you start dead lifting with that contraption…
Beth I agree with you…seems like they really sold out when Reebok became the main sponsor… Cant wait to see one of the athletes at the games with a Planet fitness T-shirt.
195 (3) 200 (5) 205 (7)
4:22RX
Weighted ring dips
Strict chins/pull ups
C&J- #105
WOD- 6:23 RX
Great job 5’0 clock… and super thanks for the encouragement 6:00 class and BK.
105#
5:31 (i think) @ 105#
C&J 15 EMOTM: 165# (PR on the clean, form work is paying off!)
WOD: 6:xx rx
3/30/30 core
Wendler c4w2 deadlift
3+ set 385# (11)
Assistance b&b
dl
315×10 (3 sets)
225×10 (2 sets)
ring dips
5 sets of 10
Hip flexers
5 sets of 15
7:01. 53#. Thanks Brian for all the coaching today. I’ll get it eventually. =)
C&Js @ 175#
WOD: 7:19 rx
plank/30 ghd/30 hip ext
Clean and jerk
185(10)-195(5)
Wod: 4:53rx.
6 rds
50 du unbroken
C&J- 5@125, 5@130, 5@135.. didn’t judge my weight well.
WOD- 4:48RX
Team WOD after with Beth, Vanny & Jen. 18:30
Row 2000m
Row 1000m
Push Jerk, 12 sets of 2, using 210lb
-each set starts on the minute
Clean & Jerk, 15 sets of 1
-each sets starts on the minute
225lb x 4
235lb x 7
240lb x 4
WOD…. 3:36 Rx
3 minute plank hold
30 GHD hip extensions
30 GHD situps
OMMRC…. 58, 198 meters
CrossFit Integrity, Charleston, SC
Run 400m w 20 lb vest
2 muscle ups
WOD: 5:48Rx
Ab work
Used #155 on the C&J, and 6:53 Rx
C&J’s: 9@165 – 6@175#
WOD: 4:31 Rx
Clean N Jerks- 225#
WOD- 4:34Rx
Clean & Jerk @ 135# (15)
WOD: 5:50 115#
3 min cumulative plank
30 GHD
30 Hip Extensions
5:50 Rx