I tried to catch Thom doing his "Thom-Squats" this week, but he decided to try proper form this time!
SWOD: Shoulder Press 90% + 5# x 1, 70-75% x 2x5
Metcon: “The Chief”
Max rounds in 3 min:
-3 Power Cleans @ 135/ 85
-6 Push Ups
-9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles and your shoulder press weights. cc
90% 1rep-75lbs, 70-75% 2x5- 65lbs
ReplyDeleteMETCON
85lb power cleans
13 rounds + 1 pull up
SWOD 90% 72 ;70-75% 55 2x5
ReplyDeleteWOD. 15 rds 65 lb cleans
HSPU-day 9
SWOD 1x105 2x5@85
ReplyDeleteMetCon 14Rds+3 Cleans@115#s'
Failed at HSPUs' shoulders would not cooperatte after last three days. (Will try later today at home, thinkin' a couple of Eye of The Hawks may loosen things up)
SWOD: 65x1 (failed @ 70) 60x2x5
ReplyDeleteMetcon: 20 rds + 3 power cleans as rx'd
SWOD: 130x1, 95 2x5
ReplyDeleteMetcon: 13+6 pushups @ 95#
SWOD: 210#x1 5#PR! / 165#x2x5
ReplyDeleteMETCON: 15rounds RX'D@ 135#
Today the FHL crowd did their weekly four miler. No running allowed and must walk as fast as possible.
ReplyDelete4 Mile mallwalk: 53:32
HSPU Day #9
ReplyDeleteSWOD: 1 @ 191, 2x5 @ 155
Metcon: 18 rounds + 6 push ups as rx'd. I wanted to average 5 rounds per 3:00 but that plan quickly went out the window!
SWOD:70lb-65lb
ReplyDeletegoal:75-70
MetCon:3w/2pc-3w/3pu-3-3w/3pc-3w/6pu
goal: reach 4 for one round
SP..155 x 1, 120 2x 5
ReplyDeletemetcon..20.66 rounds
HSPU Day #9
ReplyDeleteSWOD: 1 @ 135, 2x5 @ 125
Metcon: 16 rounds + 1 squat as rx'd.
75# push press one rep max
ReplyDelete15 rds
bench 1 rep max 105
SWOD 190X1 155X2X5
ReplyDeleteMETCON LOST COUNT, I HAVE NO CLUE
Metcon- 4,4,4,4,4 + 3 cleans as rx'd
ReplyDeleteSWOD: 68# x1; 50# 2x5
ReplyDeleteMetcon: 14 rounds + 1 clean as Rx'd! :)
swod:115x1/85 2x5
ReplyDeletemetcon: 15 rnds @ 120 lbs. + some extra squats @ the end.
SWOD: 72.5 @90% 65# 2x5
ReplyDeleteWOD: 3- 75# bench press
6- close grip push ups
9- squats
10 rounds
SWOD: 90% @ 130 lb and 70%, 2X5 @105 lb
ReplyDeleteMetcon: 11 rounds at 115 lbs plus 11 rounds + 4 air squats @ rx'd
Day 9 HSPU
Greg kicked my booty tonight with the close grip bench presses and close grip pushups. I think I might need a cold beer to ice my arms down.....
ReplyDeleteDay 9 HSPU
SWOD: 105# X 1 2 rds of 5 75#
ReplyDeleteMETCON:
3 6 9 looks good, if I remember correctly Brad had us do 3 Power Cleans, 6 push-ups, and 15 not 9 air squats. I want Craig back....
Completed 14 complete rounds, (with 15 air squats not 9) Thanks Brad.....
HSPU Day 9
ReplyDeleteVisited a crossfit gym here in Oregon, did:
ReplyDelete1 dead lift
1 chin up
3 dead lifts
3 chin ups
5 dead lifts
5 chin ups
75# and reg chin ups, 6 rounds in 20 min
Everyone was really nice until they discovered I didn't need bands, then they wouldn't talk to me!!!!! That's right I was the only one not using bands, 5 girls 1 guy. I brought it strong.
Way to "Bring it" with you on the road Kim!!Wahoooey!!!
ReplyDeleteGood job Kim!
ReplyDeletePaul, you were the only one that did 15 squats instead of 9. I think you just tune me out more than you tune out Craig.
Good Job Kim,
ReplyDeleteSWOD: 195 x 1, 150 x 2 x 5
Metcon: Rx'd rounds of 7-6-6-6-6= 31
SWOD: 135x1, 95 2x5 for shoulder press
ReplyDeleteMetcon: 4,3+14,3+2,3+2,3+7=17+6
Did the shoulder press this morning:
ReplyDelete85lbs x 1, 70 lbs 2 x 5
SWOD: 125x1, 95 2x5 for Shoulder press
ReplyDeleteMETCON (Done on Thanks Giving day but logged here).
5-3+9-3+2-3+2-3+1=17 and a bunch of extras..
This was a great workout.