10 July 09
Friday
Warm-up
30 Double Unders
3 Rounds
25 x Push-ups
25 x Rockers
WOD
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
As many rounds as possible in 10 minutes.
5 x Thrusters 115lbs men/80lbs women
10 x Pull-ups
Finish with 10 minutes of stretching.
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8 comments:
160 X 5 BS
5 rounds, plus 4 thrusters.
I have never done a WOD with 80lb thrusters....whew!
linds
Linds, That is some great work, I trained two men today that only could use 65lbs and did jumping pullups. This not a dig on them, but I do remember when this would have been impossible for you. And you can rest assured, I'll let them know of your accomplishment. Guys love it when you tell them they were smoked like cheap crack by a woman.
Back squat 255 x 15
WOD: 9 rounds and 5 thrusters
MP
Good Work out today.
65 LBS Thusters
8 Rounds and 5 Thusters.
-Matt
Great Job Lindsey only girl to RX as of this morning.
Kate
wow really???? I suppose JD's "motivational techniques" are helping me out in the morning. Probably going to keep coming to the 6am class as opposed to the 7 bc it's helping to have a little friendly competition. I definately feel like i am getting stronger. However, I found out yesterday i have FOUR stress fractures in both of my tibias and my right ankle...so unfortunately my ultra plans are on hold for now. :( So...we shall see what happens with me in the future. Thanks a lot for the encouragement guys!
linds
Hound,
The week ain't over yet, I wanted to give doing bench press/weighted dips on Saturday a chance. One to let everyone catch their breath on Thursdays and two, the training sessions are usually an hour long now and people usually have a little more time on the weekends. Any feedback on this would be appreciated.MP
Your welcome Hound..my goal was to complete one RX round and I actually completed one pull-up shy of 5rds.
Mike my suggestion is a shorter warm-up. And yes I am from NJ and some might think I'm rude but too many of the crossfitters have come to think it's a social hour and they warm up their mouths too much!
Less talking and more working. I have never been to am class so I can't say that is directed towards you guys. If people would also use recommended weight instead of I can't do that, I can't do this, and switching weights out....that takes time. There it is!!
Katie
My ass still hurts from the 75 squat cleans in wed's WOD,so 2day sucked xtra!
115x6BS
5rds + 5 thrusters
Congrats 2 Hope,1 of my fave CF peeps!
150x5
7rds RX
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