Wednesday 141022
“Jackie”
For time:
1000 meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 pull-ups
Post time to responses.
Compare to June 2, 2014.
Wednesday 141022
“Jackie”
For time:
1000 meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 pull-ups
Post time to responses.
Compare to June 2, 2014.
Garage Gym
Warm-up = mini tabata
WOD
5 minutes on airdyne
50 thrusters (45#barbell)
30 pull-ups
CFJ Mile – 9:33
Strength @ 135 for all sets
“Jackie” as rx’d
7:38 (pr by 55 seconds)
CFJ Mile
400 – 1:58
200 – 0:54
400 – 2:13
200 – 0:59
400 – 2:24
Strength complex – 3 push press, 2 push jerk, 1 split jerk: up to 90#
WOD:
Rowed a slow 2k
CFJ Mile – 8:49 (23 seconds off pr)
Strength
135#
145#
155#
175# (failed on the 2nd Push Jerk twice)
“Jackie” as rx’d
7:25
8:32
Jenks mile- 9:35
Strength up to #95
“Jackie” as rx’d 8:14 (PR by 27 sec)
Jenks Mile 9:23
Jackie 8:10
CFJ mile 9:51 (pr)
Strength complex
65-75-85-95 only did 4 rounds…beat from the mile
“Jackie”
12:40 (sloooow still recovering)
Jenks mile = 9:59
Jackie= 8:15
CFJ Mile 11:26
Strength 3PP-2PJ-1SJ
75-85-105-115-x
WOD “Jackie”
1k row (4:16)
50 thrusters
30 pullup’s
11:09
Cfj mile 9:14 * pr
Strength 65-85-95-100
Wod Rx’d 9:47
CFJ Mile
400-1:15
200-:37
400-1:21
200-:34
400-1:11
Total time=8:58
3 Push press + 2 Push jerk + 1 Split jerk
135
185
205
225 (failed on 3rd push press)
225
“Jackie”
As Rx’d
Row-3:48.9
Everything unbroken
Time: 6:47
CFJ mi 10:04
Jackie RX
10:33… Not a Pr😩
Jenks mile in 10:15
Strength of 3 PP+2 PJ +1 SJ up to
185lbs. In June 175lbs
“Jackie” Rx in 9:29 pr
Jenks mile 12:xx
Strength up to 100 x 1
Wod 12:12
CFJ Mile- 9:39
Strength up to 95
WOD as Rx’d
8:44
Great job, nooners! I still don’t think I’ve recovered from that dang mile!
CFJ Mile – 10:26 (off pr by 0:26)
Press complex – up to 135# (pr)
Jackie w/10 push-ups in place of pullups – 9:28
Jenks mile 10:38 (pretty sure pr)
Strength up to 100# (thanks for the push jenn and Stephanie)
WOD rx:
12:51 (pr)
Does anyone know when we last did the CFJ mile?
My First CFJ Mile 8:36 (gym record for Clydesdale division?)
Strength: 135,155,175,185,DNA
Wod rxd 7:03
Jenks mile 11:57 (pr by 33 sec)
Strength up to 100#
Wod Rx: 16:42 first rx’d wod in a while- jam packed hour -I am le tired.
CFJ Mile: 9:10
Strength: 95, 115, 135, 145, 145.. From the ground.
WOD: Rx’d 10:50
CFJ mile 10:50
Wod 11:30
Row 4:06
CF Koda Norman
5×5 Tempo back squats 2/2/x/2 @ 215
WOD: 2 rounds of
30 sec row
2 min rest
30 sec dips
2 min rest
30 sec burpees
2 min rest
14-23-15
16-30-15
Dips MU’s into
CJM
10:53 PR
Strength up to 85 (f) last split jerk
“Jackie”
12:16
CFJ mile: 10:34 (pr) previous was 10:58
*
Strength shoulder complex – up to 185#
*
WOD as rx’d: 7:58 (pr) last time was 9:22
Row: 3:38
Jenks mile:9:00
strength complex
1@75,95,115,134,144
WOD as rx’d=7:34(tied pr)
Jenks mile 9:41
CFJ Mile – 9:14
Strength – 75-95-115-135-145
“Jackie” Rx’d
8:28 (not close to pr)
Melissa, last one I think was 7/31/2014
Boot camp w/Karin and Kristi
Warm Up:
Ea person draws 5 skiills from box..Ater completetion, start WOD1
WOD 1
500m Row
15 Knee raises
30 Box Jumps
45 Sit Ups
40 Lunges (1 leg = 1 rep)
500m Row
WOD2:
2 rds:
200m run
10 Bumper Plate G2OH
15 Push Ups
20 OH Weighted Walking Lunges
WOD 3
3 rds:
Farmers carrry outside around entire building (go up in weight ea rd)
10 One-arm OHS (10 total, 5 in a row each side;
15 Burpees
FInal:
20 sit ups throwing 8# ball back and forth
Shuttle down and back length of bldg throwing ball back and forth
20 throwinng ball to partner standing while flat on back
Wheel barrow approx 40′
Hang on bar for one minute
No rest for these girls tonight! Hope everyone (and more) are back on Monday!!
CFJ Mile 10:18
WOD rxd 9:30
Tough day!
CFJ Mile: 11:48 (think this is PR..will have to check)
Strength: up to 60#
WOD w/35# bar and 30 jumping pull ups:
13:35 (I thought I made the mistake of telling Nicki that I was not going to stay for the work out…and she said, “Oh you should stay for “Jackie”!!!! I don;t like Jackie, but I stayed!!! THANKS NICKI…I would have left if I had not told you I was lealving!!!
Great coaching tonight!! Your form is PERFECT!!!
Jenks Mile
9:02 not a pr
“Jackie”
10:00 not a pr
150 KB Swings, when dropped, run 200M
40 KB Swings
40
43
27
10:17
Rest 2 minutes:
“Jackie”
7:50
CFJ Mile 11:07 PR
Strength up to 100 (Failed last two reps reset and finished)
Jackie RX 13:00 (rested too much during pull ups)
I take back my Pr. My last one was 10:29. Boooo.