Thursday 8.11.11

The positions of the shoulders at the beginning and completion (almost) of the overhead presses.  At full lockout, Alan's shoulders would be shrugging up a bit closer into his ears creating the "active shoulder".
SWOD: Push Press 3rm, 90% x 5, 80% x max reps

Metcon: 3 Rounds for time:
- 30 Wall Balls (to a 10' target)
- 30 Abmat Sit Ups

Post weights and times to comments. cc

17 comments:

  1. METCON- 8:37, 14lb kb and air squats

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  2. SWOD: 65x3/60x5/55x8
    Metcon:9:26

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  3. SWOD: 75x3; 70x5; 60x8

    WOD: 14:11 with 10 lb ball

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  4. SWOD (145x2)135x3,125x5,110x16

    Metcon 14:01 (20#WB,GHD SU)

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  5. Swod: 155 x2, 135x8, 115x10
    Metcon: 2 rounds only, ran out of time.

    Got my first, second, an third muscle up today. Witnessed by Kyle and Kate. Now that is legit.....

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  6. 185x3, 175x5, 155x11,
    1rd with 20lb ball, 2 rnd with 30 lb ball

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  7. SWOD: 145#x3, 130#x5, 116#x11 (Used two 1/2# washers to stay Rx'd)

    MetCon: 20# Ball, Several air balls that had the height, but didn't count. Feels like I counted one, waived one, counted one, waived one...
    Total Time: 18:54
    GREAT WORKOUT !!!

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  8. swod; 145,130,115
    metcon; 12;54
    20#wb,amsu's...(1 dozen no reps)

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  9. 200# X 3, 185# X 5, 160# X 11
    9:20 wall ball/sit up

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  10. Swod 95# w/ 45# bar. Trying to get a better grip.
    Metcon: 10:45 w/14# ball
    *the most efficient wall ball workout I've ever done!!

    * thanks Doug for the idea to try kettle bell pushups.

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  11. SWOD: 225x3,205x5,185x5
    METCON: 20#WB @ 9:42

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  12. SWOD: 125x3, 115x5, 100x13
    Metcon: 10:12

    I'll try to keep crossfitting and posting but I'll be in germany for the next 3 weeks :( see y'all in a month!

    if anyone knows someone that wants to take my place in the healdsburg half marathon...let me know on the compound's facebook! i'll be deployed right before it.

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  13. Swod: 100x3, 90x5, 80x8
    Metcon: 12:48 w/ 14#

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  14. SWOD: 185x3, 167x3 (couldn't get 5), 150x7
    MetCon: 8:45, 1st 30 sus were ghd, rest rxd

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  15. SWOD:105x3,115x1..95x5,85x10
    Metcon: 11:12 w/10# but all were over 10'( or at least I made up the ones that didn't =) )

    Great first workout back after almost 2 weeks off!

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  16. 155x3 140x5 125x8
    metcon: 9:02 w/20# ball. God I hate wallballs.

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  17. SWOD: 3RM 95#
    METCON: 11:15 (if I remember)

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