Wednesday, September 5, 2012
2012 September 5
4 rounds for time:
4 clean and jerk (195lb/135lb)
8 chest-to-ber pullups
Scaled – Use 135lb/95lb and regular pullups
Grip Development:
8 minute alternating tabata:
plate holds (choose load)
boobie grabs
Core Development:
40 GHD situps
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CrossFit Integrity, Charleston, SC
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WOD – 10:15 – 135# & C2B – weak on the clean, but solid overhead – go figure.
Grip Tabata
25 K2E
20 GHD
6:59 rx
40 GHD’s
Supplemental work
WOD- 5:00- 75#, ring rows
Grip tabata
40 abmats
WOD- 7:07 with 115#, standard pullups
Grip tabata
40 abmats
WOD: 10:11 135# regular pullups
Grip tabata
20 abmat 20 GHD – thanks Mark for not letting me off the hook with just abmats
WOD: 5:01 Rx 40 then 40 GHDs
Not at my best today….
Substituted WOD for 1000 m row, 25 air squats, 800 m run and 40 abmat situps
6:26 Rx
tabata w/ 25# Pendlay Plates
40 GHDs
6:13 Rx… Did my first round in 1 min then slowed WAY down
40 GHDs
4:11 85# sub RR
Tabata 10# plates
40 GHD
10:45 Rx (PR, first time getting 135 over my head)
grip tabata
4:13, 75# sub RR (could’ve gone higher #)
10# plate holds, boobie grabs
45 ghds
100 abmats with 35# kb
Pullup work (will Rx a pullup wod by month end!!!)
9:16rx
WOD- 5:15Rx
Tabata- 25# plates + 40 GHDs
4pm- 150 DUs + 50 GHDs
WOD: 7:59 – 75# and regular pullups.
Tabata: 10# plates.
GHDs: 40 w/10# plate. 60 unweighted.
I meant 7:39. I can’t type today.
75 clean and jerk
15 lb plates
felt some real nice boobies
Wod: 10:50 rx
Grip tabata
Oly class
40 ghds
8:37 105# and reg. pullups
25 lb plates
40 ghd
Love the oly class after, too!
Super excited to join the CFI family
Clean and jerk work
Oly class, good work Rick on the PR!!
WOD: 6:27 @ 85#/regular pullups
15# grip hold tabata
40 GHDs
Smolov w2d2 squat
3×135; 3×225; 3×295; 3×305
then, Smolov Jr squat w1d1
6×6 @ 245
Deadlift to reverse bicep curl push press 2×4 @195
Shoulder MOB
5-6x500m row, average ~1:48
40 UB GHDs
Annoying Brian with questions, scaled (PR)
deadlift to reverse bicep curl push press more like 1×4, then 2-4 not UB*
4:35 Rx
8:13rx
Great work by all today!
2:28 Rx
grip tabata
40 GHD situps
CrossFit Integrity, Charleston, SC
WOD – 8:10 scaled (to 135#)
Grip tabata
40 GHDs
8:37 @135#, regular pullups
135# squat snatch
6:11; 135#
4:35 70#, rr
Oly class!!! Squat snatches and snatch balances. Lots of work on form. Thanks to Lynn for being my partner!