These are all injuries from not activating your shoulder.
Warm Up: Coach’s Choice
SWOD: "The CrossFit Total"
3 Attempts for a 1 rep max of each:
- Back Squat
- Shoulder Press
- Deadlift
Make sure that you warm up to a sweat. Get all the blood flowing and joints loose. Start with light weight for each technique and then get after a new PR!
Will we be allowed to make up this WOD sometime next week?
ReplyDeleteI wont be able to make it due to work this weekend
No.
ReplyDeleteCall in sick and when they look on our website and see you were fakin..tell them " you only wish you were the belt champion of the compound, now quit hatin and get outta my way!"
Ya , do that!
Good thinking Erica, Ive always wanted to be a S.A.D. (stay at home dad), which is what I would be when I get fired
ReplyDeleteCF Open Week #2
ReplyDelete7 rounds +2 dl
ya' got me this week Mike C. by 12 reps.
Compound Total
ReplyDeleteDL 260#
SP 120#
BS 225#
That may be a first Doug, but I think you beat me in the Tequila WOD...all that really matters is that were doin it...
Morning PT on base: ~2 mile run w/exercises ~every 400m
ReplyDeleteToo tired/sore for CF Total...just did SP
Shoulder Press: 72# (PR)
Strength WOD:
ReplyDelete- Power Clean: 265x1, 212x 3,3,3
- Supinated Row: 265x4, 240x6, 215x8
- Bench Press: 310x4, 285x6, 255x8
As a finisher I watched Holly, Craig, and Steffanie do the CF Games Open WOD #2. That made me tired and hungry. Great effort, guys!
Back squat: 215 PR (1st time i wasnt told to stop and work on form)
ReplyDeleteShoulder press: 147 PR
Deadlift: 305 PR
667 total
Back squat: 115#
ReplyDeleteShoulder press: 85# PR - Seemed like I was stuck at 78# FOREVER!!!
Deadlift: 125#
total: 425
BS = 300 (thought it was a PR so I stopped, but actually down 10 from PR on 11/12)
ReplyDeleteSP = 165 (same as 11/12)
DL = 385 (PR = +10 lbs)
CF Open Week #2
ReplyDeleteAMRAP 15 minutes
9 deadlifts @ 100#
12 hand release push ups
15 box jumps
8 rounds, 8 DL
Shoulder Press 127# PR
ReplyDeleteBack Squat 195# PR
DL 245#
Total 567