Tuesday 130219
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to responses not including 8th rest.
Compare to January 27, 2012.
Attention CFJ Nutrition participants, we are now at the halfway mark of the challenge and will be having mandatory weigh-ins this Wednesday at 6:30. If you can’t make this time please have Breck or Paige record you weight another time this week. If you choose not to weigh-in, you will not be eligible for the cash prize at the end of the challenge.
Don’t forget to sign up for the 2013 CrossFit Open! The Open will begin on March 6th and go thru April 7th. CrossFit Jenks will host the weekly competition every Saturday. We will post more information regarding heat times and other specific details as it gets closer. We encourage ALL of you to sign up and participate! Click HERE to make it happen!
22:01
SP – 125(2 on last set)
PP – 165(2 on last set)
SJ – 195 (ran out of time for final set)
WOD –
1:19
1:18
1:25
1:28
1:27
1:27
1:24
1:20
TOTAL – 21:38
Shoulder Press:
3 @ 95-115-135
Push Press:
3 @ 165-185-195
Split Jerk:
3 @ 225 (failed on 3rd rep)
Back Squat:
10 sets of 2 @ 270
PJ 185
WOD 21:45
SP 95/115/135
PP 135/145/155
PJ 165/185(f)
wod 21:57
SP: 3 ea @ 55-65-70
PP: 3 @ 75, 2 @ 80 – stopped w/muscle cramp
WOD:
1:52
1:55
2:07
2:12
2:16
2:11
2:09
2:08
total time: 27:20
Shoulder Press:
3 @ 95-115-135
Push Press:
3 @ 165-185-195
Split Jerk:
3 @ 225
Wod
21:28
(1:16-1:30)
Good job Kyle.
5 mins of
5 ctb
10 OHS w 75#
Emotm
25:38
21:53
3 SP @ 55-65-75
3 PP @ 85-95-105
3 SJ @ 115-125-135
WOD = 24:37
Press movements 3 x 3 ascending loads
Strict Press: 75-85-95
Push Press: 85-95-105
Push Jerk: 95-105-115
(Should have gone heavier on all movements)
WOD:
1) 1:16
2) 1:18
3) 1:23
4) 1:23
5) 1:27
6) 1:30
7) 1:26
8) 1:23
Fun racing with you, Stone!
Shoulder Press
3ea @65-75-85
Push Press
3ea @95-100-100
Push Jerk
3ea @100-105-110
WOD:
500m Row- 2:24
200m Run- .50
50 DU’s- 1:46
500m Row- 2:24.5
200m Run- .45
50 DU’s- 1:31
500m Row- 2:25.3
200m Run- .44
DU’s were a train wreck today! Good work, 9:30!
Round 2….
Shoulder Press:
3 @ 105-125-145
Push Press:
3 @ 170-195-205(failed on 3rd rep)
Split Jerk:
3 @ 215-225-235(failed on 3rd rep)
Wod:
21:44…screwed myself by 6 seconds on last interval as I accidentally left 6 seconds late.
Back Squats
10 sets of 2 @ #185
SP: 3 ea @ 55-65-80
PP: 3 ea @ 95-105-110
PJ: 3 ea @ 115-120-125
Wod: 23:37
Shoulder press
75-85-95
Push press
105-115-125
Split jerk
Up to 145
WOD rx’d
24:14
5 am
Shoulder Press:
3 @ 75-85-95
Push Press:
3 @ 125-135-145(failed 3rd rep_
Split Jerk:
3 @ 155-165
WOD as Rx’d:
22:20 (pr)
8:30 am
For time:
500 meter row
40 alternating pistols
30 back extensions
20 ring dips
10 L-pullups
Time=8:29
10×3 Snatch Grip Banded Deadlifts @ 135 lbs (3 performed every 45 secs)
Great job 5 & 9:30 crew! Strong running in the cold!
SP 55-65-80
PP 85-95-105
PJ 115-120-125 (tried to dial in technique…think getting closer)
Had an appt at 10:30 so had to leave after my 6th run. So, I owe Paige 2 400’s. btw, I hate being out of running shape, but I also hate running.
Shoulder press
3 @ 145
3 @ 155
3 @ 160
Push press
3 @ 205
3 @ 225
2 @ 245 (failed 3rd rep)
Split jerk
3 @ 245
3 @ 265
2 @ 275 (failed 3rd rep)
400’s
1-1:13
2-1:12
3-1:15
4-1:19
5-1:21
6-1:20
7-1:21
8-1:19
Total time with rest=20:50
Push jerk up to 110 x 1 (pr)
Ran half, rowed half
Runs 13:39
Rows 10:12
SP: 65-75-85
PP: 95-105-115
PJ: 125 and SJ: 135
WOD
1:37
1:42
1:44
1:50
1:50
1:47
1:53
1:46
24:39 (pr by 6 seconds)
Nightmare on Elm St.
WOD:8 rounds of 500m rows w/90 sec rest:
28:30
SP: 55-65-75
PP: 85-95-100
SJ: 105 and PJ: 110 (f 3rd)
WOD – 24:19
SP-55,65,70
PP-75, 80, 85
SJ-85,90,95
WOD-23:37
Thanks
Nicole Mc for pushing me!
SP: 3×125-145-155
PP: 3×165-185-205
PJ: 3×215-225-235(2f)
wod
~22:24
5am
Row 2k 7:31.1
2 min max reps w/ 3 min rest b/w
C2B pull-ups
Burpees
Kb swings
Shoulder Press 3-3-3-3-3-3-3 reps
135-135-155-165-175-185-185
5pm
Row 10k 42:30.3
WOD @ 22:03
3@ 75, 95, 115, 135, 145, 155, 165, 175, 185
SP
3@65
3@75
3@85(pr)
PP
3@95
3@115(pr)
SJ
3@125
3@135(pr)
Wod as rxd=
1:08
1:11
1:16
1:17
1:18
1:18
1:16
1:17
Total=20:41
21:52
Noon
Row 500M
50 push-ups
Row 400M
40 push-ups
Row 300M
30 push-ups
Row 200M
20 push-ups
Row 100M
10 push-ups
13:10 rx.d
5:00pm
400M Run
21 Overhead Squats (95/65#)
21 Box Jumps (24″)
400M Run
15 Overhead Squats
15 Box Jumps
400M Run
9 Overhead Squats
9 Box Jumps
10:50 rx.d
SP- 65, 85, 95
PP- 115, 125, 135
SJ- 155, 165, 175(PRx3)
WOD- 22 something..had some minor timing issues, plus my brain and adding skills don’t function very well during a workout. All that matters is that I ran 8- 400m!
PJ up to 165
wod
22:04 (pr)
Shoulder Press:
3 @ 95-135-145
Push Press:
3 @ 165-185-215
Split Jerk:
3 @ 235-265
WOD 22:51
I Love Running! I love Running! I Love Running!
SP- 55, 65, 75
PP- 85, 95, 105
SJ- 115, 125, 125
Alternated row/run, total time ~30 min.
Lies…i did not split jerk…it was push jerk.
Shoulder Press
65-85-95
Push Press
115-125-135
Split Jerk
155-165×2 (failed on 3rd)-175×1
WOD as Rx’d-ish (clock issues)
~22:22