Even if you didn't reach your goals, improvements were evident. If you don't believe me look back at your training logs from just two or three months ago and see where you were at then.
If you didn't set goals and write them down last quarter, hopefully you have found some facet of your fitness that you want to improve.
SWOD: Back Squat 5 RM
Metcon: "SWAT Op Gone Bad"
1:00, :45, :30, and :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Sit Ups
-Squats
Metcon: "SWAT Op Gone Bad"
1:00, :45, :30, and :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Sit Ups
-Squats
For WOD 2, keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your push ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!
Post weight, choice of metcon and time/ reps to comments section. cc
Attempted March goal of 55 x 3 shoulder press failed - got 50 x 3. Very slow progress with this lift but progress is being made.
ReplyDeleteSWAT Op Gone Bad: 246
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ReplyDeleteBack squat 5 rm-95 lbs
ReplyDelete"Swat OP Gone Bad"- 220
Working on Handstand to overcome fear.....
105 and roughly 200.... better luck counting next time!
ReplyDeleteBack Squat 5 RM = 145#
ReplyDeleteSWAT GONE BAD
Pullups
Pushups
Situps
Squats
308 Total
Bad A$$ Day
Where was Bill???
Back Squat 5RM: 205
ReplyDeleteMETCON: 273 Total
The earlybird crew was out in force. Nice job gals/guys....
Bill you and Kyle hangin out this week where are you?
85x5, 95x3,
ReplyDeleteMETCON: 165
back squats: 185, 195x1!
ReplyDeleteswat op: 285
Back Squats 5RM 165
ReplyDeleteSWAT OP 255, knee band pull ups
Back Squats 185x5
ReplyDeleteSwatOpGoneBad 332
No squats today. My work gym doesn't have a squat rack.
ReplyDeleteSWAT Op Gone Bad: 359. 41 reps shy of my goal, and 21 reps lower than last time. Oh well, I'll roll this goal over for the next 3 months.
Brad thats smoken, you beat Paul by 51 reps and he's only 67 years old and completed his squats first. This sounds a lot like the Craigs story for today (Cheaters). See you guys in the afternoon.
ReplyDeleteback squat: 135lbs
ReplyDeleteSwat op gone bad: 264
modified push-ups and jump pull ups
Back Squat 105x5 rm
ReplyDeleteMetcon: 276 (band pullups)
back squat: 255x5
ReplyDeleteSwat Op Gone Bad: 321
jump pull ups
Back Squat: 205x5
ReplyDeleteSOGB: 337 all kips
Caveman food....
Back squat 245x3
ReplyDeleteswat op gone bad: 259 with horrible kipping and bands
Ok "Mad Bomber", yes I will admit I did not do back squats today (i got an honest excuse, really). And I may have switched the order around to help with the numbers a bit.
ReplyDeleteHere's how i completed the circuit:
Pull ups
Sit ups
Push ups
Squats
But, I did complete my last first quarter goal with a score of 400 reps in the 10:00
Back squat 125x5
ReplyDeleteMetcon: 271 (band/jumping pull ups, modified pushups)
Thanks Melissa for counting.
Back squat 95x5, 105x2
ReplyDeleteMetcon: 230 (coming back from three days without crossfit is brutal!)
Not sure where my post went! Anyway,
ReplyDeleteSquat 205x3 (pulled a hamstring, first time for that)
SWAT OP 310 (not sure how that happened, would of been happy with 250 after this week)
See you on Tuesday, heading home for the weekend!