30 thoughts on “Monday: OHS and Row+OHS

  1. 15#,20#,37#(not much, but my personal best)
    WOD:9:58 @20#

  2. 111,133,155×6

    WOD: 10:26 @ 111#

  3. 🙁 so disappointed that I can’t lift today due to a lower back injury.

    WoD: run 400; 15 red/blue strict Pu’s; 400; 10 pu’s; 400; 10pu’s

  4. 57, 71, 79 X 5

    WoD: 9:01 @ 47 (shouldve probably gone up in weight)

  5. 95×3, 117×3, 127×1
    wod: 8:37 @ 82

  6. 3x 20,25,30,35 *note to self reading on laptop is bad for OHS*
    (9:43, 15#)

  7. Next time I just need to use the 45-pound bar for the OHS and not put any weight on at all. Bad form, arms just want to buckle. But much better than last time. Rolfing and mobility drills seems to have helped a lot on that.

    OHS: 67#, 55#, 55#

    WOD: 9:59, 55# OHS

    NOTE, THAT IS UNDER TEN MINUTES! I WILL NOT ROUND UP! 🙂

  8. 155, 177, 192 x1

  9. @ Crossfit Extreme Fitness
    WOD: 20:01
    Run 800
    Then 5 rounds of:
    5 Power Cleans @ 77#
    10 Pull-Ups w/ medium band
    20 Kettlebell Swings @26# (didn’t have 30#)
    Then run 400

  10. @D-Town Crossfit

    Row 1000
    75 Wallballs
    Row 500
    25 Pullups

    14:06…possible elevation fail

  11. OHS: 50, 57, 62 (x6)
    WOD: 10:31 (47#)

  12. OHS: 45, 50, 57 (x5)
    WOD: 10:51 (45#)

  13. OHS: 57, 67, 77 (x5)
    WOD: 10:56 (57#)

  14. OHS: 67, 77, 89# x5
    WOD: 8:36 @ 67#
    Probably could have done 77# for this WOD but 65% of my estimated 1RM said to do 62#

  15. 67, 77, 89 (5)
    9:16 @ 67 (need to be faster out of the bottom)

  16. 45,67, 99
    10:09 @ 67

  17. OHS: 37(5), 47(5), 57(6) (def thought sets were of 5 and not 3, oops; prob could have gone a little higher w sets of 3)

    WOD: 9:34 (i think) (37# – maybe a little light)

  18. OHS: 67, 77, 89×5 (weak shoulders)

    WOD: 10:14 (67#)

  19. OHS: 79,84,89(4)
    WOD: 9:41 @ 67# (could have maybe gone heavier on the ohs)

  20. OHS: 45, 50, 55 (3)
    WOD: 10:08 @35 (probably should have gone heavier)

  21. 10:11 Rx’d (115#)

  22. 67, 77, 89(4)
    WOD: 12:02 67#

  23. OHS- 55, 67, 77 (3 although not full entirely full depth)
    WOD: 9:54 (57#)

  24. Sunday’s Mainsite WOD, but since we have a comp this weekend subbed dips (parallettes for me) for pull-ups…

    33:25rx

    then rested 30 minutes before —
    BS 5-3-1+: 75kg, 85kg, 95kg x2 (def. not max reps at that weight, but I didn’t have a spotter)
    SP 5-3-1+: 35kg, 37.5kg, 40kgx2 (realllly sad about loss of shoulder strength)

  25. OHS made upTuesday

    139 x 5, 161 x 5, 193 x 3

  26. On Wednesday (similar to the above WOD but DUs instead of rowing) — 2010 NW Regional Event #1
    3 rounds
    10 OHS (135/95)
    50 DUs

    7:20 (45kg) — it was the DUs of all things that got me in the last round.

    Then DL 5-3-1+: 85kg, 95kg, 105kg x3 (stopped when the back started to round)

  27. 89 x 5, 110 x3, 120×1 . 9:57 wod @89#

  28. WOD: 9:15 at 85#

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