Monday 091228
“Karen”
For time:
150 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post time to responses.
Compare to October 2, 2009.
Holiday hours:
Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only
Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only
*If you plan to be a competitor or spectator at the 2010 sectionals be sure to register soon! Click here to get registered. Don’t wait because spots are limited and filling up fast!
back squat 3×5 @ 215
wod~6:38
“Karen”
as Rx’d- 10:4?
back squat 3×5 225#
wod-8:47, my legs are shot
At CrossFit Austin:
400 m run
21 Pull-Ups
400 m run
15 Pull-Ups
400 m run
9 Pull-Ups
(upgraded to chest2bar)=7:36
back squat 260# 3×5
wod 8:53
wod 7:05 holiday relapse kicked my @ce this morning. might have to double up today. I’m not sure why exactly after this performance but, I am officially registered for the sectional. Peer pressure is a mother I guess?
oh yeah, kevin you beast! nice pic
Kevin your looking ready for the sectionals. I bet your hoping for some OHS max loads.
Back Squat
Warm-up sets = 45×10, 135×10, 185×10
1×5 @ 225
1×3 @ 255
1×2 @ 275
Work-sets = 3×5 @ 255
Knocked out 1 burn set of high bar back squats as I like to stay familiar with them at 185×10. They felt weird after always low bar back squatting. Glad I did them.
WOD
“Karen”
For time:
150 Wall ball shots (Men 20 lb ball)
as RXd = 12:25 only shots counted if ball hit 10 foot mark or higher
Man I am hurting here and better practice this benchmark girl based on CF Jenks great times. Excellent dates with KAREN CJ Jenks. You all are making BAM work on this now.
I haven’t done muscle ups in 3-4 weeks or more so I did 25 muscle-ups in between squat sets. Man I ripped my skin in the heel of the hand. Gotta keep those muscle-up calluses from now on.
Finished off with 50 ab mat sit-ups unanchored.
Nice job and times again CF Jenks CrossFitters.
Back Squat= 3X5@ 340
“Karen”
=7:20
Back Squat
Warm-up sets
1×5 @ 75
1×3 @ 90
1×2 @ 95
Work-sets = 2×5 @ 165 (didn’t get the 3rd, ran out of time!)
Karen as rx’d
15:40
Compare to Oct 2 Karen time w/ 10# ball: 17+ minutes and I think I miscounted and did about 130 reps instead of 150 that time.
back squats work sets 225×5, 2×5 of 235
first time for Karen – not so pretty @ 10:27
“Karen”
Time: 5:58
“Karen”
Time: 6:37
Back Squats
5 x 95
3 x 115
2 x 125
Work Sets
3 x 5 @ 135
I haven’t been able to get up this heavy in a long time because it was bothering my shoulder so this is a HUGE milestone in recovery! 🙂
Modified Saturday’s workout instead of Karen”
45 box jump (20 inch)
45 Thruster (25lb left arm)
45 hang power clean (25 lb left arm)
45 left arm only ring row
45 GHD sit ups
45 KB swings (25lb left arm)
Time: 13:42
Oh yeah, and I broke that into 3 sets of 15.