WU
No strength; worked the foam roller and did some shoulder stretching
WOD rx’d: 8:26
I had a hard time getting going on both my OHS and the Jerks…cleaned the bar up twice and set it back down before I could get started for both. And holy, my shoulders are toast from all the push jerks since last Tuesday!
Back Squat x 1
75×5 – 85×3 – 95 – 105 – 115 – 125 (PR)
WOD
15-10-5 OHS (1st set Rx @ 65# then dropped to 55#)
15-10-5 Push Jerks
75-75-75 Singles
Feeling Saturday’s WOD 12.3 a little too much now. I could hardly do those Push Jerks as my back is killing me. I had to drop the weight to 55# after only 2 reps… 🙁 + I kept tripping on my rope for the 1st set. Good thing is I got the last set of 75 singles unbroken.
Soooo disappointed with my performance tonight. 🙁
Nath
Time: 9:39
Ron
I thought it was awesome, you pushed through and never quit.
Frank
WU x 2
Strength: Cleans
5x 100-115-135-150-165 (5# PR for reps)
WU x 2
Yikes….Ya know it’s gonna be a hurt day at the gym when the warm up sucks!
Front Squats x 5
100-110-115-120-125
WOD Rx’d: 8:05
Only the first round of OHS & PJ’s felt ok, but then the DU”s got in the way and this WOD kicked my butt & left me gasping for air. I’ll blame it on the vacation last week.
Took it easy with the OHS and my shoulder held up Ok. Really happy to do this Rx’d today. It’s been way too long since I’ve been able to do OHS in a WOD with 95#.
Tracy S
WUX1 + 400m Run (still a big goat… was huffin’ and puffin’ but did it!)
Strength: just worked on testing the shoulder with some OHS and shoulder press. Felt great to be doing some OHS with a little weight, but only 25#. Will still be a while before trying heavy weights.
==> In the1st round of DU’s my rope fell apart… so ran and grabbed a green rope, and did 75 singles. In the meantime Kevin repaired my rope (THANKS!!) and I was able to do the 2nd and 3rd round with Doubles!! …AND… even got 16 in a row. That’s a definite first in a WOD! 🙂 They wear me down, but a great feeling of accomplishment. Now just need to ‘refine’ my technique.
WOD: 15-10-5
OHS 15# (shoulder is still hurting grrrrrrr)
Push jerks #95
DU x 25 for each round
Time 5:50
Great to see Chris and Sarah starting tonight, really nice couple who will put up some good scores in no time.
Chris S
WU x 2
Strength: dlifts
3x 225-315-405-455
felt pretty good, still in recovery mode from last week though should be good to go for tomorrow though
WOD
15-10-5 Overhead Squats #95
15-10-5 Push Jerks #95
25-25-25 dbl unders
Time: 6:27
i was doing single dbl single… really slowed me down… i couldnt get into a rythm either
Marc H.
WOD as Rx’d -> 5:07
Nice to have u back Dan. Welcome to the family Chris and Sarah
Krista
WU x1 + 400m run – great to get outside today!!
OHS 35# 15-10-5
Push Jerk 35# 15-10-5
single skips 75-75-75
5:43
Cash out 2x 15 reverse hip extensions
First express class, was nice for this still sore body 🙂 and spent time with my boys!!
Heather S
MOB
WU X 1
400 m row
WOD: 15-10-5
OHS 60#-55# (70% of OHS = 57)
Push jerks
SU x 75 for each round (subbed for DU’S)
8:51
Cash out 15 reverse hip extensions
So heavy today dropped 60 to 55 at halfway point in round of 10.
Need to work on push jerks – they always turn out to be push presses. (Saturday’s wod was 117 push presses. Some should have been jerks so still fatigued.) CFGames are really good at remining you what needs to be improved!
Kerri-Lea
Mobility
800 m run
wu X 1
Push Press X5
65-70-75-75-80 pr for reps.
Thanks Kevin for the tips……I was actually doing more of a push jerk than a push press.
WOD: 45#
15 OHS, 15 Push Jerks, 75 Singles
10 OHS, 10 Push Jerks, 75 Singles
5 OHS, 5 Push Jerks, 75 Singles
Time: 6:19
this really hurt my wrist for some reason
Nadine
wu x 1
400 m run
strength: Cleans x 5: 55-60-65-70-75
15-10-5 OHS
15-10-5 push jerks @ 35
75 singles
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Awesome picture. Really captures de moment
WU 50 no show burpees
Strength: Push Jerks 3’s
70-75-80-85-90
WOD: 50#
15 OHS, 15 Push Jerks, 75 Singles
10 OHS, 10 Push Jerks, 75 Singles
5 OHS, 5 Push Jerks, 75 Singles
Time: 9:08
WU x 2
Strength: Cleans
5x 105-115-125-135-150×4
WOD
15-10-5 Overhead Squats #85
15-10-5 Push Jerks #85
75-75-75 Singles
Time: 6:42
I love, love, LOVE the picture! Elba you are so sweet!
I’m feeling a little jealous of the hug, I didn’t get one. 🙂
Awww. I’ll save one for you next time Amanda. 🙂
Thank you Amanda, I’ll make sure I save a hug for you on saturday lol!! 🙂
Fantastic picture ladies!!!
Great Picture 🙂
WUx2
Good Mornings 3x
45-95-115-135-150
Modified WOD:
15-10-5 Backsquat Squats (95#)
15-10-5 handstand push ups
25-25-25 Double Unders
5:30
WU x 2
Strength: Push Jerk x 1
95×3 – 115 – 135 – 150 – 155 pr 5#
15-10-5 Overhead Squats (95#)
15-10-5 Push Jerks
25-25-25 Double Unders
t: 12.23
Power Cleans x3
135-145-155-165-175-185
WOD as Rx’d
4:04
Unbroken except last set of doubles (grrr!)
Love my Crossfit friends!
We take care of each other, help each other, motivate and push each other, and share our success and joy with each other!
If my friends wouldn’t be there, I wouldn’t have put those 3 rounds in on Saturday! Big hugs to all of you!
Love you Elba! You’re an inspiration to all of us!
You did awesome on Saturday!!! I did my T2B through you!! We are all proud 🙂
Wu x 2
Strength- Back Squat x3
60-65-70-75-85
Wod 15-10-5
OHS
Push Jerk
25 Double Understand after each round (75 singles)
40#
Time: 6:41
auto correct fail!
Of course you would notice 😛
Love the photo!!!! 🙂
WU
No strength; worked the foam roller and did some shoulder stretching
WOD rx’d: 8:26
I had a hard time getting going on both my OHS and the Jerks…cleaned the bar up twice and set it back down before I could get started for both. And holy, my shoulders are toast from all the push jerks since last Tuesday!
Good job on the heavy OHS this morning, Trent!
WU x 2
Strength: OHS x 5
60-65-70-75-80
WOD
15-10-5 Overhead Squats @ 60#
15-10-5 Push Jerks @ 60#
25-25-25 Double Unders
Time: 10:46
Forced myself to stick with DUs, but could only nail 3 max at a time. Lifts felt good.
Cashout: Reverse Hip Extension
Nice picture girls! 🙂
xox
WUx2
Deadlifts
135×5 185×2 225×2 250×2 285×1 315×1 325x1pr
Wod
with front squats @ 95
4:04 i think
Run 400m
CFWU x 1
Push Press @ 205
3×145 3×150 3×165 3×175 3×185
WOD: 15-10-5
OHS #95
Push Jerks #95
75 Singles
Time: 8:23
Mobility
400m Run
CFWU x 1
Strength – Overhead Squats x 3
95-95-95-105-115
800m Run
WOD with 95#
15-10-5 Overhead Squats
15-10-5 Push Jerks
25-25-25 Double Unders
Time: 8:05
400m run!!!
Deadlift (x3)
185-225-240-275-305
WOD:
15-10-5
OHS
PushJerks
25-25-25
DUs
4:00
Great to see you back Dan-O !!!!!
Way to kill this one Sonia!!!
Welcome to the group Chris and Sarah!!!!
Abs STILL hurting me!!!
WOD as rx’d –> 4:03
WUx1 Run 400m
Strength: Push Jerk x 1
65-70-75-80 x2 (PR 5#)
15-10-5 Overhead Squats (40#)
15-10-5 Push Jerks
75-75-75 Singles
t: 5.14
WUx1 – 2 pull-ups in a row (PR! Yey!)
400 m run
Back Squat x 1
75×5 – 85×3 – 95 – 105 – 115 – 125 (PR)
WOD
15-10-5 OHS (1st set Rx @ 65# then dropped to 55#)
15-10-5 Push Jerks
75-75-75 Singles
Feeling Saturday’s WOD 12.3 a little too much now. I could hardly do those Push Jerks as my back is killing me. I had to drop the weight to 55# after only 2 reps… 🙁 + I kept tripping on my rope for the 1st set. Good thing is I got the last set of 75 singles unbroken.
Soooo disappointed with my performance tonight. 🙁
Time: 9:39
I thought it was awesome, you pushed through and never quit.
WU x 2
Strength: Cleans
5x 100-115-135-150-165 (5# PR for reps)
WOD
15-10-5 Overhead Squats #75
15-10-5 Push Jerks #75
75-75-75 Singles
Time: 5:19
Backsquats x5
135-155-175-195-215
WOD Scaled @75
6:57
Happy to be back. 🙂
Great to have you back Dan!
Good to see you many!
**man!
Yes Dan’s back! 🙂
Welcome back Dan! I’ve missed chasing your scores.
Welcome back Dan!!
Welcome back man! Sorry I wasn’t there on your first day back.
400 m run
WU x 1
Strength: Front Squats x 5
125-145-155-165-175
WOD
15-10-5 Overhead Squats (First 15 with 85 lbs, but shoulders couldn’t cope dropped to 65)
15-10-5 Push Jerks
75-75-75 Singles
Time: 7:01
There seems to be a lot of us nursing shoulder injuries. Is yours from 12.2 as well?
Felt fine with 12.2, hoping it’s more soreness than injury…
WU x 2
Strength: Shoulder Press x 1
95, 100, 110, 115, 120(F)
WOD ;
15-10-5 Overhead Squats 65#
15-10-5 Push Jerks 65#
75-75-75 Singles
Time: 7:16
WU x 2
Yikes….Ya know it’s gonna be a hurt day at the gym when the warm up sucks!
Front Squats x 5
100-110-115-120-125
WOD Rx’d: 8:05
Only the first round of OHS & PJ’s felt ok, but then the DU”s got in the way and this WOD kicked my butt & left me gasping for air. I’ll blame it on the vacation last week.
1 mile run —> 8:07
Worked on OHS up to 95# to test shoulder.
WOD (Rx’d): —> 9:43
Took it easy with the OHS and my shoulder held up Ok. Really happy to do this Rx’d today. It’s been way too long since I’ve been able to do OHS in a WOD with 95#.
WUX1 + 400m Run (still a big goat… was huffin’ and puffin’ but did it!)
Strength: just worked on testing the shoulder with some OHS and shoulder press. Felt great to be doing some OHS with a little weight, but only 25#. Will still be a while before trying heavy weights.
WOD: *MODIFIED*
– 15 -10 – 5 Front Squats 55#
– 15 -10 – 5 Good Mornings 55#
– 25 Double Unders
TIME: 7:27
==> In the1st round of DU’s my rope fell apart… so ran and grabbed a green rope, and did 75 singles. In the meantime Kevin repaired my rope (THANKS!!) and I was able to do the 2nd and 3rd round with Doubles!! …AND… even got 16 in a row. That’s a definite first in a WOD! 🙂 They wear me down, but a great feeling of accomplishment. Now just need to ‘refine’ my technique.
Awesome Tracy!!
WUx1
400m Run
Strength- Cleans X5
115-135-145-155-165
WOD
15-10-5 Overhead Squats 85#
15-10-5 Push Jerks 85#
75-75-75 Singles
Time: 7:22
Cashout: Reverse Hip Extension
Great job 6:45 group!
MOB
WUx1
400m Run
Strength- Back Squats X5
135-155-170-180-185
WOD
15-10-5 Overhead Squats 85#
15-10-5 Push Jerks 85#
75-75-75 Singles
Time: 6:36
Cashout: Reverse Hip Extension
Modified WOD
15-10-5 Good mornings (45#)
15-10-5 Push jerks (45#)
25-25-25 mountain climbers
Time: 5:50
WOD Rx – 3:49
Welcome back Dan and nice to see you Mel 🙂
wu x 1
400 m run in the sunshine
strength: push jerks x 3: 65, 70, 75, 80, 80
15-10-5 OHS
15-10-5 push jerks @ 35
75 singles
X 3
8:57
400m Run
WU x 1
Strength: Push jerk
1 x 90,100,115,130,145
WOD: 15-10-5
OHS 15# (shoulder is still hurting grrrrrrr)
Push jerks #95
DU x 25 for each round
Time 5:50
Great to see Chris and Sarah starting tonight, really nice couple who will put up some good scores in no time.
WU x 2
Strength: dlifts
3x 225-315-405-455
felt pretty good, still in recovery mode from last week though should be good to go for tomorrow though
WOD
15-10-5 Overhead Squats #95
15-10-5 Push Jerks #95
25-25-25 dbl unders
Time: 6:27
i was doing single dbl single… really slowed me down… i couldnt get into a rythm either
WOD as Rx’d -> 5:07
Nice to have u back Dan. Welcome to the family Chris and Sarah
WU x1 + 400m run – great to get outside today!!
OHS 35# 15-10-5
Push Jerk 35# 15-10-5
single skips 75-75-75
5:43
Cash out 2x 15 reverse hip extensions
First express class, was nice for this still sore body 🙂 and spent time with my boys!!
MOB
WU X 1
400 m row
WOD: 15-10-5
OHS 60#-55# (70% of OHS = 57)
Push jerks
SU x 75 for each round (subbed for DU’S)
8:51
Cash out 15 reverse hip extensions
So heavy today dropped 60 to 55 at halfway point in round of 10.
Need to work on push jerks – they always turn out to be push presses. (Saturday’s wod was 117 push presses. Some should have been jerks so still fatigued.) CFGames are really good at remining you what needs to be improved!
Mobility
800 m run
wu X 1
Push Press X5
65-70-75-75-80 pr for reps.
Thanks Kevin for the tips……I was actually doing more of a push jerk than a push press.
WOD: 45#
15 OHS, 15 Push Jerks, 75 Singles
10 OHS, 10 Push Jerks, 75 Singles
5 OHS, 5 Push Jerks, 75 Singles
Time: 6:19
this really hurt my wrist for some reason
wu x 1
400 m run
strength: Cleans x 5: 55-60-65-70-75
15-10-5 OHS
15-10-5 push jerks @ 35
75 singles
Time – 5:17
Cash out 15 reverse hip extensions 🙂