[youtube http://www.youtube.com/watch?v=2V98vdOZOd8&w=560&h=315%5D
Strength
Work Up to a 1 Rep Max Shoulder Press
WOD
3 Rounds of
- 90 Seconds of Row Max Calories
- 60 Seconds of Pushups
- 30 Seconds Double Unders (if you aren’t proficient in double unders, sub tuck jumps)
Rest 3 Minutes between Rounds. Score is total number of calories + pushups + double unders.
SP: 120#, PR by 5# but I am really shooting for 125+, came very close this morning
WOD: 228 (34,19,20; 32,19,26; 29,19,30) Rx
Also:
http://www.youtube.com/watch?v=RzToNo7A-94
PAIN TRAINS COMING, WOO WOO
you kill the joe, you make some mo’!
SP: 67#
WOD: 289 (21, 19, 18) (25, 27, 27) (42, 50, 60 SU)
That’s a long distance call, DOUG!
(I will never get tired of watching that.)
Dont nothin go down in my house!
SP test: 140#, right feels stronger than left, hmm…
See that “thing” in your rear view mirror? That’s me! I’m on the road again, but taking it easy for a while
SP: 55#
WOD: 172(26, 31 ,5)(23, 30, 6) (24, 21, 6)*
This is the first WOD that I’ve ever even tried to to DUs.
sp 150, 155 fail (-7ish)
wod 104+91+75 = 270
SP 155, 160(f)
WOD 93 + 114 + 26 = 233 (counted every DU attempt)
Rd 1 31-47-10, Rd 2 31-37-8, Rd 3 31-30-8
SP: 107 (PR)
WOD Rd 1 (31/24/26), Rd 2 (31/22/24), Rd 3 (29/16/22)=225
Sub’d in tuck jumps and modified pushups
SP= 185
WOD = 287 total (but I subbed tuck jumps for double-unders because I still can’t string together double-unders)
Don’t leave out that you were doing a great many pushups on your fists. Badass.
35+42+36= 113
34+38+40=112
34+32+39=105
= 330 rx @ work
SP – 85 (PR by 3#, I think)
WOD – 190 What slowed me down more – trying to do as many full push-ups as possible before switching to knees? Or the fact that I still can’t string DU’s together? Hard to say…
SP: 5,5,3,1
115, 135, 155, 160
WOD:
1. 37, 60, 52 = 149
2. 33, 47, 50 = 130
3. 32, 39, 48 = 119
Lactic burn in the shoulders was not pleasant, and having to pull the row with my arms after my legs stopped working was also a hoot!
398 total
SP: 105# (from last week Thursday)
shameless self-promotion (sort of)… that’s my Oly coach (he appears at 2:30 in the video)! http://arizonasonoranewsservice.com/stories/34-stories/210-a-new-sport-of-its-own
Hope the training for Regionals is going great, guys! Good luck to everyone competing! And to everyone just doing CF for fun — keep on smiling 😀
105 (PR); 189
SP – 167 (PR +2)
WOD – (30, 35, 34) + (30, 31, 37) + (26, 30, 25) = 278 Rx
rower didnt count on 1st round, so i used cals from 2nd round
SP: 95#
WOD: (28,23,35) + (26, 20, 40) + (25, 15, 52) = 264 Rx
SP: 132 (PR +2)
WOD: 78 (31, 30, 17), 90 (30, 30, 30), 67 (30, 30, 7)= 235rx
SP: 72 (-5, just wasn’t my day, I guess)
WOD: 80 (20, 15, 45) + 77 (19, 15, 43) + 76 (20, 15, 41) = 233 Rx (all DUs unbroken)
SP: 72 (failed at 75)
WOD: 270
Not sure of the individual numbers. I got 25 calories and 21 push ups per round, I think (20 push ups in the last round). The DUs varied from 33 in the first round to something in the upper 50s on the last round, when I finally stopped messing up.
SP: 155
WOD: 325 rx
135#
292 rx
SP: 125, 135 Fail. Think I got weaker or cheated before
WOD: 87+77+66=230
SP: 75# (3# PR from Saturday)
WOD: 235 (sub 20# slam ball for rowing, weak DU….)
Power snatch + hang squat snatch combo: 5 x 55#, 3 x 65#
Dip negatives: 3 x (1,1,1)
SP @89# PR! (94F)
WOD: 231
SP: 70, 75(f) – shoulders felt weak today
WOD: 209 (KPU) – (23, 15, 34; 24, 15, 34; 24, 16, 24)
SP: 125lbs (1rm – 12lbs off from PR)
WOD: 200 Rx
Power Clean (1RM): 225lbs (PR)
SP: 97# (+2 PR)
WOD:
Round 1: 30 + 23 + 41
Round 2: 30 + 23 + 17
Round 3: 29 + 21 + ? (shoe came untied and I was sucking anyways)
My ankle is still fatiguing very quickly on DUs. I can do them, but they die rapidly…
beast row!
SP: 135#
WOD: 218 (35,35,22) (30, 30, 8) (30,14, 14) Rx
SP: 87- 7 lb PR
WOD: 187 reps. I subbed jumps on the last round. Should have done that from the start. My double unders are no good under pressure.