[youtube=http://www.youtube.com/watch?v=idtklzRnl_k]
Strength
Push Jerk + Behind-the-Neck Push Jerk + Split Jerk; EMOTM x 5
Front Squat @ 21X1; 3-2-1-3-2-1; rest 2 mins btwn sets
WOD
AMRAP in 5 mins:
- Pull Over on Bar x 3
- Superman Rock x 10
Notes
- Pull Over’s can be scaled to toes-to-bar or knees-to-elbow.
- Superman Rocks can be scaled to a 10 second static hold.
Also, best of luck and congratulations to Jason and Lydia Glaw as they head to Boston to start a family and seek new opportunities! Thank you for your contributions to the CrossFit community in Charlottesville over the past 3 years. We’ll miss you!
Sorry you’re leaving Jason and Lydia! All the best!
Jason you were one of my first trainers. I appreciate all your help and encouragement. I wish you and Lydia the best of luck in Beantown
Jerk Complex:75,80,80,80,85
FS: 85(3),90(2),95(1), 90(3),95(2),100(1)*
WOD: 5 rds + 2 stc*
* Today was a milestone day for me. I PRd the FS by 23#, did one complete round of Pull Overs on the Bar, and 4+ rounds of Skin the Cats on the rings which I haven’t done for maybe 40+ years.
When I got home I found this on my in box. Check it out.
http://www.youtube.com/watch?feature=player_embedded&v=qX9FSZJu448
Al, thanks for posting this. I cried while I watched it. We all have our crosses to bear, but our servicemen and -women truly deserve admiration and gratitude from all of us.
Jerk Complex: 80 kg
Front Squats: 185# –> 225#
WOD: 6 rounds
Jerk complex: 110 pounds
FS: 155, a PR! It used to be 89 pounds!
WOD: 5 rounds with uhm, “pole dancer moves.” I got ONE pull-over-bar, though.
Chin ups: 4×3 at 21X1 on red & purple bands (alternating)
FS: 101, 111, 123; 111, 123, 128
WOD: 8 rounds (I think, I started laughing midway through and lost track) with 6 V-ups for the pull-overs
145-165
165-185-205-185-205-225
Jerks – 135#
Front Squat – 185, 205, 225 / 205, 225, 245
WOD – 8 rds + 2 T2R (sub 5 toes to rings)
Jerks: 79# (behind the neck lifts are not my strong suit)
FS: 99, 111, 116, 111, 116, 121
WOD: 5 rds + 1 STC (jumping skin the cats for pull-overs)
Jerks: 135
FS: 135, 155, 185, 155, 185, 200
WOD: 3 rds + 2 pull overs
Jerk Complex: 95-95-100-100-100#
FS: 115-125-135-125-135-145#
WOD: 4 rnds + 5 (10 Toes to Rings, 10 Sec Hold per round)
Jerks: 79 (2), 89 (3)
FS: 99, 111, 121; 121, 126 (fail on 2nd), 126
WOD: 7 (?) + 5 (5 T2B for POoB)
Jerks: 115-125
FS: 65, 75, 85, 75, 85, 95 (working through some issues)
WOD: 4-5 rounds
Jerks: 89, 92, 99, 104, 109
FS: 89, 111, 133, 111, 133, 143 (previous FS 1RM 135#)
WOD: 5 rds + 1 STC (sub 3 skin the cats, not quite FROM)
Jerks:115
FS 115-135-155-135-155-165
WOD: 8 rds skin the cats
Complex: 115×3, 135×2
FS: 165, 185, 205 185, 205, 225
Jerks: 89(2), 99(3)
FS: 89-133
WOD: 7 rds + 1 skin the cat (3 stc)
Jerks: 99,99,99,104,111
Front squat: 111,121,133,121,133,143
Wod: 5 rounds and 4 pullovers rx
Jerks: 155#
FS – 155-200#
Wod -5 rnds and 5 toes to bars (subbed 6 toes to bars each round)
Jerks: 155, 165, 175, 185, 195
jerks: 145, 165
fs: 175, 185, 195, 185, 195, 205
sp: 95, 115×5, 135×3, 145×1
Jerks: 65#
FS: 65# to 115# (failed on the 2 rep of the 115, but pulled it off on single reps)
WOD: 6 rounds plus 2 knees to elbows
Worked with bar, focused on form and improving mobility.