Strength:
Bench Press
5-5-5-5-5
Use around 60% of your 1RM, if you don’t know your 1RM chose a moderate weight, use the same weight for all five sets. 60 seconds in between sets.
WOD
Alternating Double Tabata
Deadlift (M-225 W-135)
Ring Rows
Order will be DL for 20 sec. on 10 sec. off then RR for 20 sec. on 10 sec. off; then back to DL. Keep alternating back and forth until you have completed 8 cycles of each (should be 8 minutes total).
-Post the lowest rep score from all eight rounds for each exercise
the annual Christmas BP!
Speaking of annual BP… are we going to see a return of the 12 Days of Crossfit?
http://crossfitcharlottesville.com/2010/12/15/thursday-workout-12-days-of-crossfit/
What’s the annual Christmas BP?
bench press
195# BP, 5 DL, 8 RR, Rx
111×5; 8, 8 (135#)
Just figured out Justin’s sarcasm.
did BP on tuesday so power clean instead, worked up to 187.
wod: sub’d pull-ups; 4 DLs@221, 6 pu’s.
at home:
DL 3-3-3-1-1-1: 185, 195, 205, 215, 225, 235- should have felt light but so tired after wall ball fiasco yesterday!
WOD
push ups instead of rows
total of 123, averaging about 7 per round
Back yard Amazon Crossfit!
C&J: 155#
WOD: 6DL @ 155#, 6 RR
BP: 95#
WOD: 7DL@99# (Should have gone much higher),7 RR
Now I’ve got a day to worry about tomorrow’s WOD
BP: up to 104, but failed after 3 reps
WOD: 7,10 rx
Posting for Mick now:
BP: 45# 4×3, 1×5
WOD: 12, 8 @ 42#
BP: up to 80, any more and I would have wanted a spot … and yeah too chicken to ask the muscleheads around me.
Did other strength stuff instead of the wod.
BP: 3 x 67, 2 x 77
WOD: 7 dl (111#) and 8 rr per round, every round
At Feral Crossfit in Saratoga Springs: FRAN!!!!
5:58 Scaled to 15-12-9 @ 65# (shoulder still a little tired from earlier this week)
BS: 57#
WOD: 7 DL @ 111#, 8 RRs
And by BS, I mean BP š
BP – 150#
WOD – 52 DL, 40 ring dips (not ring rows)
BP: 99#
WOD: 8, 10 Rx (set pace and kept straight through. probably could have hit 9 DLs. ring row was just right).
BP: 111×3, 121×2
WOD: 6, 9 rx (140 total)
BP: 145 5×5
WOD: 7 and 9 @ 135
BP: 50# (prob could’ve gone a bit heavier; again using the machine thing)
Out in Oklahoma City tonight, went down to Crossfit 405. Sweet box, nice people!
DL 5-5-3-3-1-1-1
275-325-345-355-365-375-385 – 5# PR!
WOD:
4 Rounds
5 Thrusters – 95#
10 Ring Dips – I muscle-upped into mine
40 Double unders
4:23
Merry Christmas ya’ll!
BP: 50 for one set, 45 for the rest
WOD: 7 and 7 @79lbs
BP: 145# felt light
WOD: 3 and 8 rx
BP: 95#, just right.
WOD: easy 7/6, 89# for DLs.
Made up this workout on 12/23, there was no way to do the 12 days workout.
WOD: lowest= 5 & 4, subbed pull-ups for ring rows (no rings here)