Wednesday 11.24.10

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

28 comments:

  1. 90% 1rep-75lbs, 70-75% 2x5- 65lbs

    METCON

    85lb power cleans
    13 rounds + 1 pull up

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  2. SWOD 90% 72 ;70-75% 55 2x5
    WOD. 15 rds 65 lb cleans
    HSPU-day 9

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  3. SWOD 1x105 2x5@85
    MetCon 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)

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  4. SWOD: 65x1 (failed @ 70) 60x2x5
    Metcon: 20 rds + 3 power cleans as rx'd

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  5. SWOD: 130x1, 95 2x5
    Metcon: 13+6 pushups @ 95#

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  6. SWOD: 210#x1 5#PR! / 165#x2x5

    METCON: 15rounds RX'D@ 135#

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  7. Today the FHL crowd did their weekly four miler. No running allowed and must walk as fast as possible.

    4 Mile mallwalk: 53:32

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  8. HSPU Day #9

    SWOD: 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!

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  9. SWOD:70lb-65lb
    goal:75-70
    MetCon:3w/2pc-3w/3pu-3-3w/3pc-3w/6pu
    goal: reach 4 for one round

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  10. SP..155 x 1, 120 2x 5
    metcon..20.66 rounds

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  11. HSPU Day #9

    SWOD: 1 @ 135, 2x5 @ 125
    Metcon: 16 rounds + 1 squat as rx'd.

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  12. 75# push press one rep max
    15 rds
    bench 1 rep max 105

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  13. SWOD 190X1 155X2X5
    METCON LOST COUNT, I HAVE NO CLUE

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  14. Metcon- 4,4,4,4,4 + 3 cleans as rx'd

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  15. SWOD: 68# x1; 50# 2x5

    Metcon: 14 rounds + 1 clean as Rx'd! :)

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  16. swod:115x1/85 2x5
    metcon: 15 rnds @ 120 lbs. + some extra squats @ the end.

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  17. SWOD: 72.5 @90% 65# 2x5

    WOD: 3- 75# bench press
    6- close grip push ups
    9- squats

    10 rounds

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  18. SWOD: 90% @ 130 lb and 70%, 2X5 @105 lb

    Metcon: 11 rounds at 115 lbs plus 11 rounds + 4 air squats @ rx'd

    Day 9 HSPU

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  19. 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.....

    Day 9 HSPU

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  20. SWOD: 105# X 1 2 rds of 5 75#

    METCON:

    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.....

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  21. Visited a crossfit gym here in Oregon, did:
    1 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.

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  22. Way to "Bring it" with you on the road Kim!!Wahoooey!!!

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  23. Good job Kim!

    Paul, 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.

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  24. Good Job Kim,

    SWOD: 195 x 1, 150 x 2 x 5
    Metcon: Rx'd rounds of 7-6-6-6-6= 31

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  25. SWOD: 135x1, 95 2x5 for shoulder press

    Metcon: 4,3+14,3+2,3+2,3+7=17+6

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  26. Did the shoulder press this morning:

    85lbs x 1, 70 lbs 2 x 5

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  27. SWOD: 125x1, 95 2x5 for Shoulder press
    METCON (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.

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