Thursday 131121
2-4-6-8-10 rep rounds for time of:
Hang power clean
Push jerk
(Men 205 lbs, Women 135 lbs or use 70% of 1RM for jerk)
Post time to responses.
All t-shirts and tanks are in. If you ordered one, please stop by the gym and pick it up. The Red Hoodie in Medium and XL are on back order and will be in next week. I will let you all know as soon as I pick them up. Thanks!!
CFJ6 a hot looking group, plus they did awesome!!
16:43 @ 185#
Warm-up: sit-ups 40/30/30. Row 300m/300/300
Strength: 3HPC+1SJ 115, 135, 145, 155, 165
WOD: DNF@145lbs (finished sets of 8)
Not a stellar day.
3 resetting Push Press + 1 Split Jerk
1@135
1@145
1@155
1@165
1@185(f, 2 PP + 1 SJ)
WOD w/ 175 – 12:57
Everything felt extra heavy and miserable this am.
Strength 1@135,145,155,165,185(f)
Wod w/175 11:53
Strength thru 165. Wod w 175. 14:28. Tough
Strength: PP-PP-PP-PJ
Loads: 65-75-80-85-95
WOD w/75# = 4:03
(Yes, Andy, I obviously went entirely to light today.)
*too light
Still having low back issues so my workouts today were:
row/military situp warm-up
4 rounds of:
400m run
15 pushups
rest
2-4-6-8-10
strict pull-ups
ring dips
And yes CFJ6 you were extremely fun to watch at HOA!! Great job!!!
20:42
Warm up
Row calories 27-20-20
Sit-ups 25-25-25
Strength 3 Push press + 1 split jerk
65-70-75-80-85
WOD @ 75#
7:09
Should have went heavier
Great pic CFJ6
3 Push Press + 1 Jerk
1@135
1@145
1@155
1@165
1@185 (f – got through 2 PP)
WOD w/ 175#
Time: 14:15
The increasing rep scheme was a killer.
37/5’7″/175
3 Push press + 1 Split jerk
From the ground
135/185/205/225/235
WOD
As Rx’d
Time: 9:48
Wod. W/ 155# (70% jerk 1RM)
9:11
Strength up to 155#
Wod with 155# – 8:26
Strength 3 Push press + 1 split jerk
75-85-95-105-115
Wod w/100# (75% jerk 1RM)
10:00
CFFB SWOD
Front Squat
5@135-5@155-3×5@185
Bench Press
5@135-5@155-3×5@185
15 min stretch
Noon:
Row+situps (great warmup!!)
press+split jerk combo up to 115#
WOD w/105#: 6:35
4:30
Box jumps+pullup practice as warmup
WOD w115#: 8:46
3PP&1SJ
135-155-165-175-185
wod w/ 185
19:18
PPx3-SJ
85-95-105-115-120
WOD scaled w 115(or is it scaled if it’s truly 70% of my 1RM?)
7:32
Split up the hang cleans but only split the 10’s in half on PJ.
Slept in as rx’d for 8 hrs
Wod with 175 = 11:50
Military sit-ups 126
Strength 135, 155, 165, 175, 185
Wod with 185# = 12:21
Nice job Diener!
Clean & jerk complex to 175#
WOD w/ 155# – 13:55
WOD with 155#
9:36
Boot camp: Lisa, Stephanie and Georgia (Georgia, glad you came tonight..hope to see you Thursday…)
Warm up: (this warm up was one of Breck’s that I stole)
15-10-5 reps
Kettlebell swings
Jumping Squats
Then
15-10-5
Double Unders (or 45,30,15 singles)
Sit ups
Warm up with “Health and Fitness” knowledge.
Jog in place or do jumping jacks while instructor reads questions. A, B C multiple choice. After question and 3 choices (A B or C) read, instructor says 3-2-1 go ..and participants perform the following depending on which answer they think is correct. If incorrect, while the group goes back to jogging in place until the next question, the person does 5 burpees. There were 10 questions. Lisa, Stephanie and Georgia, got all right but the last one..and all had to do only 5 burpees ea!
A. 15 sit squats
B. 20 mountain climbers (10 ea leg)
C. 10 Push ups
WOD:
2 rds:
300 Meter Row
30 Wall Balls
30 Goblet Squats
30 Box Jumps
30 Push Press
30 Sit ups
Cool down: Total of 6 ea holding for 15 sec ea
Plank w/altenating hip flexion
Glute bridge
Y’s on Deck
Knee Hugs
3 minutes of stretching
Again, you girls worked hard the entire hour!!! Great job!
Great pic….love this team..All have some mighty fine arms!!
Awesome performance at HOA CFJ6!!
Warm up: 1347m row (89 cal), 64 sit ups
Strength: 3 pp/split jerk up to 95
WOD w/ 85#: 11:37
Strength
Only did 85-95-105-115…didn’t do last set
WOD w/115#
10:5?
Great pic!
3 Push Press + 1 Split Jerk
From the ground
115-115-125-135-140
WOD as Rx’d 11:25
Lookin’ good team!
Strength up to 155#
Wod with 155# – 9:41
^^^^That’s me. Computers are stupid.
Warm up
Rowed 150 calories
Sit-ups 150
Strength – went light, wanted form
Warm ups set(2) – 65#
Work sets – 75-85-95-105-115
WOD 8:37 with 125#
That progression made it rough
Did on 11/24/2013 from home, posted here for future reference.
Strength: 3 Push Press + 1 Split Jerk, from the ground
95, 115, 135, 155, 175
WOD: with 135
13:06