This Saturday, November 16, CFJ will be doing the Hero Workout “CHAD1000X”. The gym will be open from 8:00am to 12:00pm. Come in anytime during those hours to take on this Hero WOD but there will be an official warm-up at 8:30am and the workout will start at 9:00am.
“Pushy Gwen”
15-12-9 reps for load:
Push press
*E5MOM perform a set
*1st fail: Repeat the failed set from 0.
*2nd fail: Do not repeat the failed set; rest and continue with the next set.
*Only two attempts per set, then the athlete must move on.
*Pausing overhead and in the rack is permitted.
105-115-115 for 4
125# 15-11-6
8:15
Push press
7@ 95-115-125 (5)
“Pushy Gwen”
110#
14-12-9
Mile finisher
6:26
Wod completed @ 135#
Activator completed
135/155/165×3
Mile finisher 6:32
WOD 65lbs
1 mile run: 9:50
Strength
E3MOM for 3 sets
7 Push Press
85/135/185#
WOD
With 165#
Completed all sets
1 Mile run
Time: 7:14
Strength
E3MOM for 3 sets
7 Push Press
95/125/165#
WOD
With 165# 15-12-10
1 Mile run
Time: 6:54
Strength
E3MOM for 3 sets
7 Push Press
85/95/95#
WOD
With 75#
Completed all sets
1 Mile run
Time: 5:07
Strength
E3MOM for 3 sets
7 Push Press
135/155/185
WOD
With 185#
Completed all sets
Go heavier next time
1 Mile run
Time: 8:34
Strength
E3MOM for 3 sets
7 Push Press
145 / 145 / 145
WOD
disaster
145#
6-8-9
1 Mile run
Time: 7:15
Strength
All @ 170# (body weight)
Finisher
Biked 4,000m
5 back squats every 1,000m @ 225#
Time 8:55
Strength
E3MOM for 3 sets
7 Push Press
95/115/135
Wod 135# completed all sets
Run: 8:25
Strength: 95/115/145
145# 15/12/9
Mile: 8:29
Strength
E3MOM for 3 sets
7 Push Press
55-75-95
“Pushy Gwen” 85#
“Finisher”
1 Mile Run
7:54
Strength – 135#
Wod – 115#,115#,125#
Mile – 7:18
Strength w/ KB’s
7@35’s-45’s-62’s
WOD “Pushy Gwen”
15 & 12 @ 62’s
9 @ 70’s
Finisher: 1 mile run
6:55
Strength- E3MOM for 3 sets
7 Push Press
105/115/125#
WOD w/125#
Completed all sets
[maybe try 130# next year…but also I’ll be a year older so maybe not 😉 ]
1 Mile run
Time: 8:05
No fouls
Strength- E3MOM for 3 sets
7 Push Press
115/145/165#
“Pushy Gwen” Rx’d
Completed @145#
No fouls
1 mile run
6:38
Wod RX
165#
15,12,12
Finisher
1k bike
6:12
Strength
95-125-145
—
“Pushy Gwen” Rx’d
Completed @145#
No fouls
(go heavier next time – 155, 165)
Strength- E3MOM for 3 sets
7 Push Press
95/145/165#
“Pushy Gwen” Rx’d
Completed @155# (try heavier next time)
No fouls
1 mile run
7:10
Strength
E3MOM for 3 sets
7 Push Press
135/155/155#
WOD
Completed w/ 135#
*155# next time
1 Mile run
Time: 7:38
Strength up to 75#
Wod completed with 65#
1 mile walk w/14# weight vest = 20:43
Strength up to 7 @130#
WOD w/125#
Completed with no fouls
10/10 don’t agree with Katie for the need to do 130# next year 😉
Mile run finisher 9:20 (felt like I was really moving pretty good and was a bit disappointed when I saw my time, oh well)