Skip to content

Wednesday, January 26, 2011

2011 January 25
by bk

Today’s Mobility Class at 7:00pm is highly recommended!

House Rules, compliments of CrossFit Hollywood (CA)

Shoulder Press, 8 sets of 3, using 80% of your 1-rep max
-each set starts on the minute

then…

4 sets of: (each set starts every 2.5 minutes)
10 shoulder-to-overhead (135lb/95lb)
parking lot sprint
-rest remaining time of the 2.5 minute interval

then…. rest 5 minutes, then….

Run 1 mile for time

Post times to comments

CrossFit Integrity, Charleston, SC
Be Sociable, Share!
27 Responses leave one →
  1. January 25, 2011

    Log today as follows:

    Shoulder Press @ 150lb

    Shoulder-to-Overhead…. 1:43, 1: 49, 1:58, 2:03 Rx

    Mile Run…. 6:57 Rx

    CrossFit Integrity, Charleston, SC

  2. Jim permalink
    January 26, 2011

    Finally made it to my first 6:00 a.m. class today. Damn, that’s early! I tip my hat to you regulars.

    Didn’t realize that we were supposed to be keeping track of our finish times for the four rounds of S2OH / sprint, but I’ll estimate.

    Shoulder Press: 95#

    S2OH: 115# first two sets, 95# last two sets
    1:35, 2:15, 1:45, 1:40

    Mile run: 9:42 (sucking wind and first time running in Five Fingers)

  3. Patrick H permalink
    January 26, 2011

    Shoulder Press @75

    just guessing on the intervals @85

    1:15 1:45 2:00 2:45

    mile run 9:08

  4. Kyle Ward permalink
    January 26, 2011

    Shoulder Press: 135#

    Shoulder to Overhead: 1:00, 1:02, 1:04, 1:11 RX give or take a few seconds on each

    Mile Run: 7:12

  5. James P permalink
    January 26, 2011

    Shoulder Press: 85#
    Should to Overhead: 115#
    Mile Run: 7:12

  6. Bridget permalink
    January 26, 2011

    Hey guys!
    In an attempt to try to eat more “clean” and satisfy my sweet tooth, I found this recipe on a crossfit site online…. I made it last night and it is really good and easy!!! I also saw other versions without the banana. I’ll admit, this tasted like a chocolate covered banana with it added….and one little spoonful is enough to satisfy and so good I had to share.

    Chcolate Avaocado Mousse:
    2 ripe avocados
    1 ripe banana
    1/2 cup RAW honey
    1/4 water
    1/2 cup dark chocolate cocoa powder (Hershey makes dark chocolate)
    1 tsp vanilla

    Start with the banana, honey and vanilla in food processor until completely smooth, then add in the chopped avocado, chocolate and water. Whirl until smooth and whipped up like pudding. Takes like 5 minutes. Chill and enjoy!

  7. edmund permalink
    January 26, 2011

    Well at least they admit their music is shitty….

  8. Chris Pace permalink
    January 26, 2011

    From CrossFit Hyperformance

    Snatch Work

    WOD
    3 rounds
    20 box jumps 25″
    100′ walking lunge with 45# plate overhead
    10 burpee wallballs w/ 30#ball

    10:51

  9. Jon S. permalink
    January 26, 2011

    I have a ridiculous sweet tooth, so thank you for the recipe.

    My shoulder is getting better and better eat day with rehab, ice, and NSAIDs but can’t quite perform a shoulder press without shooting pain and increasing soreness.

    Going to do 4 sets of rehab with a can of soup (light weight for rotator cuff) on each arm, mostly ‘scarecrow’.

    Then, going to do dips and double unders, maybe a tabata with springs of my own.
    For future reference, how long would you say a parking lot sprint is? I would guesstimate 50m each way (100m).

    Then, 1 M run in the neighborhood.

  10. January 26, 2011

    SP @ 125lbs
    ST0 1:00, 1:07, 1:13, 1:19 RX;
    7:33 mile

  11. Ryan M permalink
    January 26, 2011

    Shoulder Press @ 155lb

    Shoulder-to-Overhead…. 0:43, 0: 40, 0:41, 0:43 Rx + 20# Vest

    Mile Run…. 8:43 Rx + 20# Vest

    CrossFit Integrity, Charleston, SC

  12. Jon S permalink
    January 26, 2011

    8:38 M

    Not too great.

  13. Christin permalink
    January 26, 2011

    I didn’t get my times on the shoulder press either! Poo! Oh well, I know I did 75# the first round, then 65# thereafter.

    7:45 mile

  14. Rachel Hannah permalink
    January 26, 2011

    Shoulder press 65#

    WOD: 0:51, 0:55 ,0:55, 0:56 at 65# (need to add weight next time)

    Run 1 mile in 7:54

  15. Rob K permalink
    January 26, 2011

    Shoulder Press: First 2 rounds at 115#, the rest at 125#

    WOD: 1:00, 0:54, 1:26, 1:50 RX

    Run: 7:51

  16. Glenn C. permalink
    January 26, 2011

    Shoulder Press: 185#-Gonna be sore!
    WOD: all rounds between 40-50sec can’t remember exact times.
    1 Mile= 8:37

  17. Pete T permalink
    January 26, 2011

    Shoulder Press: 115#

    STO: :54, 1:01, 1:50, 1:38 – 1st two rounds @ 135#, had to switch to 115# during 3rd rnd

    7:51 Mile

  18. January 26, 2011

    Great job by all today! and thanks for those who came to our Fundraiser prep meeting… and great job Shawna on instructing the Mobility Class!!

    SP…. 145lb

    S2O WOD….. :46, :55, :48 (i think), :45, using 165lb + 20lb vest

    mile run…. 6:07

    CrossFit Integrity, Charleston, SC

  19. Nick Grothe permalink
    January 26, 2011

    Shoulder Press @ 135lb

    Shoulder-to-Overhead…. 0:42, 0: 42, 0:45, 0:39 Rx

    Mile Run…. 7:05 Rx

  20. Vanny permalink
    January 27, 2011

    Mobility class… great as usual! Thanks Shawna!

  21. Nick R permalink
    January 27, 2011

    Shoulder Press@115×6 Rnds, 95×2 Rnds
    Shoulder to OvrHd- 1:26,1:27,1:07,1:08; 135/115
    Mile-7:05

  22. January 27, 2011

    135# Shoulder press
    Rx Shoulder to overhead (50-3:10, ???)
    1mile 7:33

  23. Mark permalink
    January 27, 2011

    Presses at 95#
    Shoulder to overhead 115# 50 sec, 66 sec, 100 sec, 140 sec
    1 mile 7:50

  24. Eddie permalink
    January 27, 2011

    Unwillingly taking the week off from upper body to rest my elbow. Did legs with my old work out partner at Pivotal. He was shocked when I damn near smoked him on the squats! He only did 10 more lbs than me (3 x 285#). I weigh 164#, he weighs 220-230#! Haha! Thanks Brian!

    -Backsquat
    15 x 135#
    10 x 225#
    5 x 245#
    3 x 265#
    2 x 275#(1) 2nd rep spotted
    -Leg curl
    4 sets + drop set
    -Leg Extension
    4 sets + drop set
    – 4 rounds
    20 x calve raises (can’t remember the #)
    20 x 24″ box jumps

    -Lots of abs

    Felt really good to get a good burn on the curls and extensions. Had to do stuff that didn’t require a strong grip hold with the hands. See yall soon.

  25. Mike Myjak permalink
    January 27, 2011

    Shoulder Press @ 115#
    Shoulder 2 Overhead – 50s(95#)-49s(105#)-49s(105#)-57s(115#)
    6:23 mile

  26. Nik S. permalink
    January 27, 2011

    Last night was my second time in the flexibility call and it was a lot better than my first. I also achieved the nicknamed “Thumbelina”… >.> lol

    WOD: catered heavily to my weak “crunchy” shoulders.

    Shoulder press @95#

    S2O- 54(95#)-57(95#)-57(95#)-55(95#)
    8:01 mile

  27. Lynn permalink
    January 27, 2011

    3 mile run: 27 min and change.
    Mobility class at 7pm. Highly recommend everyone attends a session, at least once a week!

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS