Monday – WOD

Part 1:
Deadlift, 5 @ 40%, 5 @ 50%, 5 @ %
Shoulder press, 5 @ 40%, 5 @ 50%, 5 @ 60%

Part 2:
Glute ham raises, 3 x 5-10
Abwheel rollouts, 3 x 5-10

Part 2 should be treated as practice – stop well short of fatigue.

Post loads for Part 1 and reps for Part 2 to comments. Benchmark workout tomorrow.

Finally, as a reminder, we will be closed this Friday and Saturday to participate in the 2010 CrossFit Games Central East Regional in Logan, OH.

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21 Responses to Monday – WOD

  1. Rob V says:

    Did not on the board but will be in at 6 tonight.

  2. Arjuna says:

    Att all:
    I can’t seem to find a couple stop watches. If by chance you see a child running around with one bring it down next time your in. Its probably here hiding somewhere.

  3. Lee says:

    Part 1: (left over week 3 stuff)
    DL 215-240-270 (4)
    SP 80-90-100 (9)
    BS 160-180-200 (4)

    Part 2:
    Glute ham raises, 3 x 10
    Abwheel rollouts (stomach touch), 3 x 10

  4. megs T says:

    Arjuna- sorry i bailed, i could not wake up from my cookout coma this morning. Brent and Steve this means I WILL be in this afternoon. probably around 4 (depending on if the DUKE man comes to read the meter).

  5. Amy TV says:

    I had a meeting with my friend Fran this morning.
    55#
    skinny white band
    13:24

  6. Jessie Heikenfeld says:

    1. press and deadlift deload
    2. Fran 6:43, yeah!

  7. Cookie says:

    Jessie – OUTSTANDING!

    De-load SP – 5×45-5X75-5×95

    Assorted light foolishness.

  8. babs says:

    nice job jessie!

  9. megHan says:

    jessie=animal

  10. Ted says:

    Part 1
    DL 155, 190, 230
    SP 65, 80, 95

    Part 2
    Completed

    Giddy for Fran tomorrow.

  11. Jessie Heikenfeld says:

    Thanks guys, pretty sure it was all the wine I drank last night.

  12. Melissa H. says:

    nah Jessie, it can’t be the wine, because if that was the case I would be much stronger/faster.

    You rocked it.

  13. Rich V. says:

    Lunchtime WOD:
    Back Squat 3×5@215. Solid
    Press 3×5@135 … only made 4/3/4 per set. Prolly weak from yesterday’s handstand madness.
    3xMax Dead Hang Pullups 13/10/10 … improvement by 2 total

    Later I’ll knock out my metcon with some buddies.

  14. McNaughton says:

    Squat: 1x3x235, 1x3x270, 1x5x305

    21 GH raises (hands behind head)
    400 m run
    15 GHR (5 lb behind head)
    400 m run
    9 GHR (10 lb behind head)

    10:09

  15. Jeff says:

    Clean Pull 3-3-3
    185-195-205

    Ab wheels and glute-ham raises

    Finally, about a half hour of screwing around that included one of my better free handstands followed immediately by one of my better handstand crashes.

  16. Andrew says:

    1) DL: 135, 175, 210
    SP: 50, 60, 75
    2) 3×10 GHR, abwheel rollouts

  17. Tim the V says:

    Deadlift: 105, 135, 160
    Press: 50, 65, 75

    Then 3×5 on GHRs and abwheels. Just like the index card of the same description – small, weak, and flimsy.

    Bring on Fran, though – I think I learned how to do thrusters last Wednesday.

  18. Meghan says:

    Today’s work and glenns bike suggestion…
    5 rounds: 30sec on hard, 1min rest

  19. Pete says:

    Agility/mobility drills and 5×100 meter accelerating runs at withrow track.

  20. susan says:

    SP 45
    DL 85, 95, 110 (14)
    1000m row, warm-up
    1 mile run

  21. Rich V. says:

    Go get’er, Tim!

    Evening metcon.
    5 Rounds:
    7 thrusters w/ 45# dumbells
    11 burpees
    6:39

    It felt really slow and wasn’t in the mood. I found out there’s a big difference between 53# kettlebells and 55# dumbells, so I took it down a notch. Still too slow, though.

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