August 24, 2016

Wednesday 160824

For Time:Β 
-3 Muscle-ups (Ring or Bar) MRX 3/3 PU/Dip
-6 Push Press 135/95 MRX 95/65
– 60 Double-Unders MRX 30 DUs
-6 Push Press
-3 Muscle-Ups MRX 3/3 PU/Dip
Rest 2min
-6 Muscle-ups MRX 6/6 PU/Dip
-12 Push Press
– 120 Double-unders MRX 60 DUs
-12 Push Press
-6 Muscle-Ups MRX 6/6 PU/Dip
Rest 3min
-3 Muscle-ups MRX 3/3 PU/Dip
-6 Push Press
– 60 Double-unders MRX 30 DUs
-6 Push Press
-3 Muscle-Ups MRX 3/3 PU/Dip

Post total time minus 5 minutes of rest to responses.

DSC_1478

24 thoughts on “August 24, 2016”

  1. Push Press up to 125#

    MOD WOD w/ 95#

    Round 1 w/ 2 ring MU instead of the 3
    Round 2 w/ 9 strict pull-ups and 9 strict bar dips instead of the 6 MU
    Round 3 w/ 6 strict pull-ups and 6 strict bar dips instead of the 3 MU…..failed lots of MU today! πŸ™

    = 21:04 – 5 minutes rest = 16:04

  2. PP
    6@135 5@145 4@155 3@165 1@175
    Wod w/95
    Pull-up/dip/on ground ring pulls
    Single single doubles rd1 15 rd2 20 rd3 15
    22:05 minus 5min 17:05
    Wasn’t pretty I need a lot of training and cardio.

  3. Rd 1 w/ HSPU sub for push press, bar MU, and 20cal bike sub for dubs
    Rds 2 & 3 with strict full range of motion bar dip as sub for push press

    26:53 – 5:00 rest = 21:53

  4. 6@85
    5@105
    4@115
    3@125
    Missed last lift in bathroom-Lol

    WOD with 85#, dubs and paralette dips and butterfly pull-ups
    Round 1 2:13
    Round 2 6:42
    Round 3 2:57

  5. Strength Push Press
    185-205-225-255-275

    WOD RX (12ring/12bar MU)
    19:10 – 5:00 = 14:10

    slow time but no MU misses so thats a win in my book

  6. PP
    Really tried to work on my form so I did #115 for each set. Thanks Breck for the coaching!

    WOD:
    115#
    PU/dips in place of MU’s

    1: 2:40
    2: 7:00
    3: 3:19

    Total time: 17:59 – 5:00 rest time = 12:59

  7. Strength upto 100#
    Wod 1 with 3 reg pull-up, 3 mini bar dips, 20 du, 2:57
    Wod 2 with 6 reg pull-ups, 6 mini bar dips, 45 du, 7:13
    Wod 3 with same as Wod 1. 2:58

  8. 40/5’7’/165

    Push Press (not from rack/all sets power cleaned)
    6@135
    5@185
    4@205
    3@215
    1@230

    WOD
    As Rx’d
    with Ring MU’s
    Round#1=1:46 (everything unbroken)
    Round#2=4:02 (almost unbroken/second set of Ring MU’s were 4-2)
    Round#3=2:01 (everything unbroken)

    Total time=12:49-5:00 minutes rest=7:49

  9. Push press
    6@85..supposed to be 95# ran out of warm up time
    5@95
    4@105
    2@115
    1@135
    WOD rx’d with ring muscle ups
    15:34-5:00=10:34

  10. recovery-meets-ankle-mod wod at home!!

    4 RFT
    250m row
    10 strict press 65#
    20 KBS 35#

    11:59

    2000m cool down
    ready to be back at CFJ! trying to be patient πŸ˜€

  11. 3 Studs in this pic I love coaching and working out with.
    Had some real high hopes for today’s training and POW!! BAM!! SMACK!! CrossFit has a way of humbling you.
    -Push Press = 6@135 – 5@165 – 4@185 – Only 2 at 195lbs and failed 205 3 times. No hip or leg drive yet. I get the bar just above the head and all press. I think it is getting better. Hip and leg drive is key!
    -WOD RXd at 135lbs and ring MUs = 2:02 – 6:59 – 2:27 – Total 16:28-5min = 11:28
    -Man that second portion totally exposed my lack of engine and I knew the doubles would hurt and planned on 3 sets of 40, no joke, I did 6 sets of 20 and it still hurt. Then what really killed me was on the second set of 12 Push press, BAM- got no-repped as I jerked #7. Oh my the sail lost all its wind then, it was just hold on and finish to get my 3 minutes rest. That will teach me to push press. Truly feel I am getting better everyday though.
    Oh my how grateful I am tomorrow is a rest and recovery day for me.
    Almost forgot my stats again 47y/o Male, 174lbs, 5’6″ At one time I was 5’7″ but after carrying a ruck sack through lots of jungles and mountains along with some other fun stuff I shrank. Somebody might want to remeasure their height now that they have humped a ruck in some mountains at high altitude πŸ™‚
    -Great work and times today. Keep getting after it CF Jenks

  12. Just a polite check to all The CF Jenks runners and metabolic junkies. I have another coach that would like for me to validate a WOD, but I am not able to run yet. If anyone would like to validate this Training, please let me know. E-mail me the results and your thoughts or comments on it to okiedb@yahoo.com
    Here is the training and instructions.
    “Sharpshooter”
    0:00-3:00 Run 400m
    3:00-6:00 10 Burpees / 200m Sprint / 10 Burpees
    6:00-8:00 Run 200m
    8:00-12:00 20 Unbroken Russian KBSwings / Row 300m / 20 Unbroken Russian KBSwings
    12:00-15:00 Run 400m
    15:00-18:00 15 Air Squats / 200m Sprint / 15 Air Squats
    18:00-20:00 200m Run
    20:00-Finish 30sec Goblet Squat Wall Hold / Row 300m / 30sec Goblet Squat Wall Hold

    “Workout Details”
    Each item is performed straight through. The remaining time leftover after completion is your rest and transition time. Runs are Sprints differ in intensity. Try your best not to treat them with equal effort. Sprints should be hard and fast, while the Runs can be sub-maximal. The weight for the kettlebell should be one that is heavy but achievable for an unbroken set. The goblet squat wall hold is ideally performed with the same kettlebell you chose for your Russian swings, however if this is too heavy, you may have an additional weight set aside for this movement. Go just below parallel with your back against the wall and hold the kettlebell in the goblet position for 30s. If this has to be broken up, just note how much time was spent in the active position until you accumulate all 30s.

  13. Push press —
    150-160-170-185-195 (failed 1st try but got 2nd)

    WOD w/ C2B/ring dips + 135# + 15cal/30cal/15cal assault bike —

    19:46 – 5:00 = 14:46

  14. WOD
    As Rx’d
    with Ring MU’s:

    Round#1 = 2:00 (everything unbroken)
    Round#2 = 5:40
    Round#3 = 2:24

    Total time = 15:04 – 5:00 minutes rest = 10:04

  15. PP cleaned from floor
    6@130
    5@135
    4@145
    3@155
    1@165

    WOD w 95# and PLU/bar dips
    First 3:55
    Second wod I didn’t time, was done around the time cap but omitted second set of 6 PLU… Hands raw from t2B and hang cleans

  16. Push press
    150-160-170-185-195
    β€”
    Wod. 135#, first Round MU’s, second Round Bar MU, ripped on second set of 6, last round did 6 strict PU.
    16:59 – 5:00 = 11:59

  17. Push press
    6-5-4-3-1-1. 135-155-165-175-185-195(pr)

    Wod rx rd1. Had to go strict pullups & ring
    dips due to tear on rd 2&3
    19:15 minus 5:00 rest – 14:15

    120 du’s kicked my tail

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