Wed, 012815

A. Push Press 3×5 @90% of your 5RM
B. Back SqT – 20RM attempt 
C. C2b Progression:  8 x 10 C2B AFAP 
D. 3 x 3 min on clock 
15 burpees 
20/15 cal bike 
remainder of time, amrap heavy wall balls (30/20)
rest 6 min between rds 
E. 14-20 min on rower 
:30 on @80%
:30 on @50%
F. GHD Back Extensions 3 x 15 ; weighted 
G. 20-30 min added mobility; athlete specific 

21 thoughts on “Wed, 012815”

  1. A. 3×5 push press at 135#
    B. 20 RM back sqt at 155#
    C. EMOM 8- 10 C2B
    D. 3×3 min
    -15 burpees
    -20 cal row (sobo doesn’t have assault bikes)
    -Remaining time AMRAP wall balls w/ 20# ball
    -Rest 6 min in between
    Round 1: 11 wall balls
    Round 2: 13 wall balls
    Round 3: 11 wall balls
    E. AFAP 35 strict HSPU (2 min)
    F. 3×15 GHD back extensions
    G. Just for fun: Hopped in on the huge noon class at sobo to WOD with some awesome memebers that have been missed since I started at resilience:
    2×6 sqt cleans (135#)
    Then:
    15-10-5
    Back sqt (105#)
    Strict HSPU
    (4 minutes ish- forgot the actual time)

  2. Brandon Petersen

    A. Did push press yesterday. So kept light today
    175-187-198-210 all x 5
    B. Back SqT – still no legs
    Tempo day
    40X1 tempo up to 275 x 3
    30X1 tempo for 310-330 x 1
    C. C2B. 3:03. Went to fast and died. Terrible time compared to my 6 sets last week. Hoping to beat this with 10×10 next week
    D. Wod
    Wall balls each rd. 19/24/28
    E. 10 min rower
    :30 @1:48 split
    :30 on coast

  3. 20RM back squat: 275#
    Wall ball WOD: sub’d in 20 cals on the rower instead since no bike.
    Left me with about 1:25 for wall balls got 36/36/37(1 no rep)

    Heading back now for some food then hitting up a second session tonight at school with the CrossFit club

  4. Solid kick in the pants today

    A.M

    1.) For time:
    1K row @ 1:45 split (3:30)
    10 c+j 135#
    10 c+j 185#
    10 c+j 225#
    *1 bar, change weights

    12:58…row in 3:33, all c+j done as power clean to TnG push jerks. Good mental push here.

    2.) 20 T.G.U (10/side) w/light weight for shoulder stability

    Done w/35#

    *rested about an hour

    P.M

    1.) Thruster:
    -5RM from rack
    -2×5 @ 85%

    205#, drop sets done @ 175#

    2.) Emom x 30:
    Min 1: max unbroken strict hspu
    Min 2: 30ft double KB front rack walking lunge (70#)
    Min 3: 10 pulls @ sub 1:30 on erg

    Hspu: 15/11/10/7/6/5/6/6/5/5
    Lunges: unbroken
    Row: done sub :20 secs

    *rested about 25-30 min

    5 rounds of “Cindy” w/20# vest:

    Done in 2:59

  5. Madeline Senkosky

    A. 60kg (132)
    B. 98kg (216)
    C. 7:49
    D. 23/22/20
    E. 15 minutes: 32xx meters.
    F. Will make up tomorrow. Forgot about it and don’t have a GHD at harpoon.
    G. Scrubbing the scape now with some skin the cats.

  6. Snatch single: 176lbs.. haven’t snatched heavy in a while so I was very happy with this!

    Push press 3×5 @90%.. 2 @ 132, 1 @ 138.

    Back squat heavy single: 264.. definitely not happy with this esp after I almost squated 300 last week grrrrr!

    8×10 C2B.. finished in 3:39!

    Wod: 3×3 min
    15 burpees
    15 Cal AB
    remainder time max heavy wall balls:

    Round 1: 24 WB
    Round 2: 26 WB
    Round 3: 28 WB

  7. Taylor Domengeaux

    Push press
    3 x 5 @ 205#

    Back squat
    20 reps @ 300#

    C2B
    8 x 10 unbroken
    = 4:40
    *will be better here before the open

    Burpee/Airdyne/WB
    **did 30 cals on Airdyne
    = 24, 28, 29

    Row x 14 mins
    :30 (80%)
    :3″ (coast)

  8. A. 190 Back rack due to wrist still
    B. 215…….
    C. 8×8 butterfly 7:51
    D. Metcon
    rnd 1 16
    rnd 2 16
    rnd 3 16
    20 lb ball, 12.5 target. Don’t have heavy balls.
    E. Row done
    F. #25 for back ext

  9. A. 3×5 push press at 138#

    B. 20 RM back sqt at 198#

    C. EMOM 10 x 5 C2B

    D. 3×3 min
    -15 burpees
    -20 cal row (sobo doesn’t have assault bikes)
    -Remaining time AMRAP wall balls w/ 20# ball
    -Rest 6 min in between
    Round 1: 13 wall balls
    Round 2: 16 wall balls
    Round 3: 15 wall balls

    E. AFAP 35 strict HSPU–> 3:09

    F. 3×15 GHD back extensions

  10. Push press
    3 x 5 @ 209#

    Back squat
    20 reps @ 360#

    C2B
    8 x 10 unbroken
    3:33

    Burpee/AB/WB
    = 32/30/33

  11. mickey kilmartin

    Morning session:
    A-3rm bottom up squat
    185-225-255-275 3×1 @275
    B- reverse db fly

    Afternoon session:
    Grinder but it was my own fault. Was supposed to do some of this this morning but ran out of time.
    A- 12-9-6-3 MU unbroken sets only AFAP- 8:33
    OK with this. 12 is my best MU number so I was happy to hit that. Maybe rested too much, but didn’t want to fail any sets.
    B- 4 rounds
    400m run (guesstimated this one inside our new box probably a little longer than 400m)
    15 squat clean thruster 35#kb (unbroken)
    time-14:13
    Felt like froning here. Running sucks and I hate it because I’m fat.
    C- AFAP
    1K row
    3 rounds of DT @185
    50 wallball 30#
    time:15:51

    Not too happy with this result. Although, legs and grip were kind of shot after first two metcons of the afternoon. Too slow on wallballs and DT section. Row was more of a warmup leading into the other stuff.
    D- Punishment for doing bad in the row DT workout-
    EMOTM for 10 minutes

    odd- 5 HPC 155-165-175-185-195
    Even- 30# wallball 10-12-14-16-18
    E- Back extension with barbell 15×3

  12. AM: C&J work

    PM:
    A: push press 3×5 did wrong weight

    B: 20RM back squat
    -353

    C: WOD
    3 minutes on clock
    15 burpees
    20 cal AB
    AMRAP wall balls
    3 rounds
    -30
    -30
    -33

    D. Shoulder stability

    E. Scap work w/ hollow rocks & reverse hyper

  13. A. Push Press 3×5 @90% of your 5RM
    5RM as of January 2014 = 50kg/110lbs. 3RM as of September 2014 = 60kg/132lbs
    Used 60kg as 5RM
    3×5 @ 90% = 54kg/119lbs

    B. Back Squat – 20RM Attempt
    90kg/198lbs

    C. C2B Progression: 8 x 10 C2B AFAP
    10:34 – 1:00 faster than my 6×10 last week

    D. 3 x 3:00 on clock
    15 Burpees
    15 Cal Bike
    Remainder of time = AMRAP Heavy Wall Balls (30/20)
    Rest 6 min between rounds
    Round 1: 13
    Round 2: 15
    Round 3: 15

    E. 20 Minutes on Rower
    :30 on @80%
    :30 on @50%
    Done – back tightened up around 13 minutes

  14. Shea Shaughnessy

    A. Push Press 3×5 @ 175

    B. 20RM Back Squat @ 275 PR

    C. 8X10 C2B unbroken 4:26

    D. WOD
    WB@30 = 20, 20, 20

  15. A. Push press – 3×5 @220#
    B. Back squat 20rm – 315#
    C. 8×10 UB c2b – 2:03 (had to kip last 3 reps hurt time wanted sub 2)
    D. 29/33/37 wallballs
    E. 3,848 meter
    F. Done w 50# db

  16. Keeping everything real light this week still because of some nagging injuries. Skipped the

    A. #165
    B. Skipped. Previous was #285, knee is still mad.
    C. 4:07
    D. #30 WB, 20,20,20 *Just stayed consistent
    E. Row done
    F. A little later with #45

    Will be doing mobility through and entire movie to break and hopefully continue making progress on my knee and elbow.

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