Strength:
Back Squat
5-5-5-5-5
(same weight as Tuesday; weights will increase in future weeks, no changing weights in the middle of sets, 60 seconds between sets)
and
Shoulder Press
5-5-5-5-5
(6o to 70%, 60 seconds between sets, no changing weights)*
*I realize that the last two days have had shoulder exercises in the WOD, the weight on the shoulder press is supposed to be light, so I thought I could squeeze in overhead lunges yesterday and still have Shoulder Press today for strength…but if you feel like your shoulders are too taxed from the last two days you can use between 40-50% of your 1RM.
Optional WOD
This WODs is not required. Do them on your own (as long as you don’t interfere with the rest of the class). Trainers will not coach you through the WOD or time you. These WODs are NOT to be done after the last class in the morning or the evening**
4 Rounds of:
Rowing as many meters as possible in 1 minute
rest 3 minutes
Record each round separately
your mention of shoulder exercises this week made me laugh. i can barely walk. shoulders are fine.
🙂 Good to know!
I’m with Justin on this one.
BS: 99#
PP: 45#
WOD: 247 / 258 / 259 / 257
That should say “SP” – oops.
bs 155, sp 89
wod 1305
Off crutches! Cleared to lift!
Can’t wait to jump into this cycle. See y’all tomorrow!
Literally jumping in? Can’t wait to have you back closer to full function!
Woohoo!
YAY!!
BS: 67#
SP: 67#
WOD: 253,261,270,278 (1146)*
*all 4 rds are the fastest I’ve ever rowed! Thanks CF for the encouragement.
Go, Al, go!!
BS: 95#
SP: 50#
WOD: 1023
@ AFC
BS: 135#
SP: 89#
WOD: 1420
BS: 121#
SP: 55#
Also, as I type this, I wonder if anyone else has noticed that this is the Bizzaro Crossfit Charlottesville website with a black background? Very strange…
I saw that too. They must have been updating theme files.
BS: 155#
SP: 67#
@ work
50 DU’s
21-15-9:
FS @ 115#
Sit ups
Burpees
50 DU’s
8:37….good quad workout
SP: 95#
Squat @ 155# – hamstring feels fine, which is nice.
Bench Press @ 195#
WOD: 1322 total – 345/332/322/323
– this was really, really terrible with bad lactic cramping in my legs and shoulders the last two rounds. But and awesome conditioning series!
BS@ 90 (should have been heavier)
SP@ 55
No WOD.
BS: 89#
SP: 45#
BS: 77#
SP: 35#
At Mem Gym:
BS: 225
BP: 185
SP: Failed last rep 4th round at 105, 100 for last one
In the comfort of my living room: 252/257/257/273
BS: 89#
SP: 45#
BS: 135#
SP: 89#
WOD: 1336m
hamstrings are stilled messed up from earlier this week
BS: 121
SP: 67
Row: 1118
did Front Squat: 3-3-3-3-3 (225#)
WOD: 1298… ouch, good one.
BS: 117
SP: 67
Row: 875+ unknown (rower wasn’t working for 1 round)
BS: 116#
SP: My right shoulder has been giving me trouble, so I did some rehab stuff instead.
BS- 99#
SP- 55#
Row- 1114
BS-121
SP-77
ROW-1230
Liking this strength change-up. Thanks!
@ the AFC:
SP: 45# x 2, 50# x 3 (going for an average of 47#)
didn’t do backsquats because my quads are messed up
SP – 105
BP – 135
Squat: 79#
Press: 35#
Row: 224, 217, 232, 241
BS: 99#
SP: 45#
Row: 268, 271, 269, 277
SP: 120#
WOD: 308, 309, 311, 313 = 1241
DL 5×5: 89, 111, 133, 133, 133
Row (only 3 rounds… giving myself a week to ease back in to real metcons):
1 – 307m
2 – 300m
3 – 295m
Saturday makeup:
SP: 57#
BS: 116#
Subbed muscle-up practice/drills for the optional wod 😀
@ AFC, saturday:
SP: 55# (prob more than 60%, but didn’t really realize til i was halfway thru, so just finished)
WOD: 253, 260, 261, 268 (1042m)
(no BS since i figured i’d save myself for mondays)
no BS
SP: 117
BS (5-3-1+): 77.5kg, 87.5kg, 97.5kg x3
SP (5×5): 32.5kg