Lift:
Heavy Back Squat
5-5-5
(Last done 12/23/09)
WOD:
"Clean/Dip/Double Under"
5 Rds
5 High Hang Power Cleans 135/95lbs
10 Ring Dips
25 Double Unders
Post loads, time and thoughts to comments.
(Last done 6/26/09)
Tuesday, February 16, 2010
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18 comments:
it's 6:59 do you know where your Joey O is? Yea were starting early today. Last night was great, Matt crushed it for your first time, Geo way to push it, everyone was dead after it was all said and done. It make it all special, I finally saw Mark again!
can't wait to workout at 3:30. i haven't been in school a full 45 minutes and i'm already scratching to get out.
Technically E it was 7:01, I'd like more precision. First day back to class in a week and already here in class seeing what the beat down is. Can't wait to crush this at 6
Love the heavy met-cons! Great programming! Ill miss this one today but might make it up in open gym later in the week. This was the wod that left huge bruises on my thighs!
Since we've all fallen in love with showing off how fit we are, lets try this one too.
http://www.warriordash.com/
Eric, How was your pilates class today?
dash this...
not good enough, I guess I'm not quiting CrossFit, plus you get to carry me through the mudder!
Did this WOD solo this morning at 930.
Got 9:08 with a single band. Ring dips killed me and I lost a lot of time there. Almost needed the bucket in round 3 but I stuck it out.
Back squats, yeah apparently I suck at them so I worked on my form instead of power.
Thanks for the help Nick and good luck today everyone.
Out of town for work rest of week so see everyone next week
Lift: 85, 95, 115 (pr)
last time i did back squats was Oct. I only did 100 for 3 back then, so it was a good pr today.
WOD: 75lb./single band - 9:49
Good way to relieve some stress today!! Really needed that one!
Nice work today at 4:30. Michelle - thanks for stickin around for the support. :) And thanks to Alli for the visit...good to know you're still alive.
See you guys Thursday!
Jax and 4:30 crew, it was awesome to watch! Way to go!
Lift: 105, 115, 145 (2-good/3 ehh)
WOD: 75lb, single 15:47 DU's took forever but I did them.
John, great job! Thanks for helping & cheering. Nick, thanks for great coaching :)
Pr'd today's by 2:31 and 20lbs on the cleans. Went 135 and finished with 7:28. Felt really good, until the end when I couldn't clinch my fists! Holy forearms! great job everyone at 6
185-225-235
6:20 Rx'ed.
How'd you do Justin?
Sorry I missed this one-especially since I need to work on the heavy back squat. Next time.
We'll be out of town the rest of the week. See everyone Monday!
Oh yeah and we back squatted too. Didn't for for a 5-rep max, back felt tight. Went 185-225-235
9:26 but used blue band because of my shoulder is still sore. I did 115-135-145(failed on 3rd) for the back squat. Michelle awesome job on that squat!
The strength program i've been on has 5x5 squats at one weight, so i did 305# for 5, 5, 5, 5, 5.
4.38 for the metcon
Adam
Sammy, thanks! Hope the shoulder feels better! Gotta get you game ready girl! Yeah! ;0
I'll be working on DU's in my sleep tonight...#*!*$*%@
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