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| 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". |
Metcon: 3 Rounds for time:
- 30 Wall Balls (to a 10' target)
- 30 Abmat Sit Ups
Post weights and times to comments. cc
METCON- 8:37, 14lb kb and air squats
ReplyDeleteSWOD: 65x3/60x5/55x8
ReplyDeleteMetcon:9:26
SWOD: 75x3; 70x5; 60x8
ReplyDeleteWOD: 14:11 with 10 lb ball
SWOD (145x2)135x3,125x5,110x16
ReplyDeleteMetcon 14:01 (20#WB,GHD SU)
Swod: 155 x2, 135x8, 115x10
ReplyDeleteMetcon: 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.....
185x3, 175x5, 155x11,
ReplyDelete1rd with 20lb ball, 2 rnd with 30 lb ball
SWOD: 145#x3, 130#x5, 116#x11 (Used two 1/2# washers to stay Rx'd)
ReplyDeleteMetCon: 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 !!!
swod; 145,130,115
ReplyDeletemetcon; 12;54
20#wb,amsu's...(1 dozen no reps)
200# X 3, 185# X 5, 160# X 11
ReplyDelete9:20 wall ball/sit up
Swod 95# w/ 45# bar. Trying to get a better grip.
ReplyDeleteMetcon: 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.
SWOD: 225x3,205x5,185x5
ReplyDeleteMETCON: 20#WB @ 9:42
SWOD: 125x3, 115x5, 100x13
ReplyDeleteMetcon: 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.
Swod: 100x3, 90x5, 80x8
ReplyDeleteMetcon: 12:48 w/ 14#
SWOD: 185x3, 167x3 (couldn't get 5), 150x7
ReplyDeleteMetCon: 8:45, 1st 30 sus were ghd, rest rxd
SWOD:105x3,115x1..95x5,85x10
ReplyDeleteMetcon: 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!
155x3 140x5 125x8
ReplyDeletemetcon: 9:02 w/20# ball. God I hate wallballs.
SWOD: 3RM 95#
ReplyDeleteMETCON: 11:15 (if I remember)