Friday 3.12.10

Sorry, guys! Another day of training all day with no computer means another late post!

SWOD:
Push Press 3rm. Compare to 2.19.10.
*AND*
Chin Up practice in between sets

Metcon:
"Nancy"
5 Rounds for time of:
-400m Run
-15 Overhead Squats (95/65)

WOD Tips:
For the SWOD, the shoulder press is with no leg drive. Work on chin ups, weighted chin ups, or negative chin ups in between sets of presses.

For the metcon, do full range of motion squats! Use a medicine ball or box for depth uniformity if you have to. Don't sacrifice form for a fast time. Remember active shoulders and traps!

Post your weights and times to the comments section! bc
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19 comments:

  1. DanyelFriday, March 12, 2010 5:57:00 AM

    SWOD: 35,45,55,60(PR!)
    Nancy: 19:42

    Good Workout see you all on Monday!

    ReplyDelete
  2. RachelFriday, March 12, 2010 6:04:00 AM

    SWOD: 35,45,50,65,75x2
    Nancy: 19:45

    ReplyDelete
  3. chandaFriday, March 12, 2010 6:08:00 AM

    swod: 55x3
    Nancy: 22:45
    Where is Bill?

    ReplyDelete
  4. ashleyFriday, March 12, 2010 6:10:00 AM

    swod: 50x3
    nancy 23:10
    where is bill?

    ReplyDelete
  5. Kate MehlFriday, March 12, 2010 6:20:00 AM

    SWOD 85x3
    nANCY 17:35

    ReplyDelete
  6. Paul (olddiver)Friday, March 12, 2010 6:38:00 AM

    Push Press 100#
    2650 Meter Row
    15 Squats 35#

    Sure did miss "Bill"

    ReplyDelete
  7. Chris T.Friday, March 12, 2010 6:42:00 AM

    shoulder press 45,75,95,115,135x1
    400 meters 14:45
    15 over head squats

    ReplyDelete
  8. Paul (olddiver)Friday, March 12, 2010 6:46:00 AM

    Push Press 100#
    2650 Meter Row
    15 Squats 35# (18:02)

    Sure did miss "Bill", must be foggy in Napa....

    ReplyDelete
  9. DavidFriday, March 12, 2010 6:49:00 AM

    Push Press: 85, 105, 125 Another PR by 20 Pounds.

    Nancy: 20:19 with 75 Pounds (really worked my running form)

    Bill your a no-show again Drop the Budlight

    ReplyDelete
  10. CraigFriday, March 12, 2010 7:43:00 AM

    Good job this AM. The push presses are coming along for everyone and everyone is making gains on pullups (yes Chanda even you!)

    SWOD: 235 x 3
    Nancy: 13:42

    ReplyDelete
  11. NicoleFriday, March 12, 2010 10:56:00 AM

    Running in the rain...AWESOME!!!

    SWOD: 100 x 3
    MetCon:16:03 as Rx

    ReplyDelete
  12. Larry D.Friday, March 12, 2010 11:09:00 AM

    Wow I have missed an attire week of fun. I'm finaly able to breath out of my nose :)being sick sucks...see you all soon

    ReplyDelete
  13. Steffanie JFriday, March 12, 2010 6:10:00 PM

    Push Press 70X3
    Nancy: 20:27 (2 rds PVC, 3 rds 35lbs)

    ReplyDelete
  14. tommyFriday, March 12, 2010 6:16:00 PM

    push press 45, 85, 105, 145, 155, 165x3
    metcon: 18:53 as rx

    ReplyDelete
  15. steveFriday, March 12, 2010 6:28:00 PM

    push press = 3 rep max 180lbs
    note to self - 180lbs make a lot of noise when dropped due to slippery hands at about waist height....

    ReplyDelete
  16. DougFriday, March 12, 2010 6:36:00 PM

    SWOD: Push Press..45,65,75,95,115,125,135x3.(140x1) w/6 chinups between each set.

    MetCon: 17:50 w/65 lb. Happy Friday/beer :30

    ReplyDelete
  17. DaniFriday, March 12, 2010 6:44:00 PM

    push press 35,45,55,65x3
    Nancy 20:12 3 w/pcv 2@35

    ReplyDelete
  18. ChrisFriday, March 12, 2010 7:07:00 PM

    SWAD 45, 65,95, 115, 135x3
    Nancy 15:32 w/pvc

    ReplyDelete
  19. JohnFriday, March 12, 2010 7:09:00 PM

    SWOD push press: 45,65,95,115,125x3
    Nancy: 17:56xpvc

    ReplyDelete

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