Reminder – There are Lab sessions available tomorrow. Please register on Zenplanner.
Strength – Push Press x 3
65-70-75-80-85%
AMRAP in 10min
5 Two-handed Kettlebell Cleans
10 Pistols (alternating)
15 Double Unders
Compare to Feb.13/13
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Please cancel my 11 o’clock class!
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Warmup
Crazy kid warmup. Super fun!
Push press (3) 65-70-75-85-95
WOD rx’d (I think… Might go heavier on the cleans next time)
7 rounds + 3 pistols
Great class, Ron!
PR! Last time I did this, I held onto the pole for the pistols and finished with 6 rounds. Yah for progress!
Lab
Deadlifts x3
135-145-160-170-185
2k row time 9:28
CFK WU (Fun!!)
Push Pressx 3 w/ Kevin and Gill 🙂
65-70-75-85-95
WOD Rx (pistols w/10# plate)
7 rounds + 10 pistols
We should do pistols more often! I suspect sore glutes tomorrow.
Lab
86 consecutive du will get 100 soon
Hang power cleans 1rm
135×5-185×3-205-225-235pr
Power clean
235 x 1 pr
10am class
Push press 3rep
135-145-155-165-175pr matched theoretical
Amrap 10min
5 kb power cleans 70#
10 pistols
15 DU
9 rounds even RX
Good class this morning Ron
Great lifts by all today, everyone was putting lots of effort towards their technique and that will produce solid PR’s.
9am Lab
Mob + WUx1
Bench Press 5×10 @ 135#
GHD Situp/Extension 2×25 ea, alt.
EMOTM 10 mins – C2Ring Pullups, false grip
——————
11am Class
Mob + WUx1 + CFK Build Bridges WU
Push Press 5x3reps
65-70-75-80-85%
155-165-175-190-200
WOD @ 53# = 7 rds + 5 KB Cleans
Lab
DUs
20-22-42-50!!!!!! Finally hit 50 unbroken.
Shoulder press
35(10)40(10)45(5)50(5)55(3)60(1)65(f)
Wall balls
14# – 10-10-10-10
16# – 5-5-5-5
CFK Warmup
Strength: PP
35(5)55(3)60(3)65(3)70(3)75(3)
WOD
5 kb cleans 35#
10 pistols 45# plate + 12″ box
15 DUs
7 rounds + 9 pistols
2 round PR over 2013, with more weight and lower pistols.
Okay – Confession time:
I came in yesterday to do the Paleo benchmark WOD and thought I did it right. Got home and went to post two hours later and realized that I did all sets for the burpees and wallballs in 3s – not increasing as required. So, goal number one for the challenge is now to follow directions in a WOD.
Today:
Paleo Benchmark Challenge attempt #2
2km row = 9.16.3 (happy as yesterday it was 9.16.0)
Rest 15 minutes
AMRAP in 7 min of
3 burpees
3 wallballs (14lbs and 9 feet – same weight and height as yesterday)
6 burpees
6 wallballs
9 burpees
9 wallballs
keep increasing
Total rounds = 15 + 11 burpees (101)
yesterdays total was 13 rounds + 2 wallballs (83)
Thank you Mario for letting me know when 7 min were up and for the encouragement 🙂
Lab
CFK Warmup
Strength: Push Press x 3
85-100-100-115-130#
WOD
5 kb cleans 40#
10 pistols (from standing at top of box)
15 DUs (45 singles)
6 rounds + 1 pistols