Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Accessory work
Straight leg raises, 3×8-12
or
Knee to Elbow practice
Partner stretch
Fight Gone Burpee
Established 2007
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Accessory work
Straight leg raises, 3×8-12
or
Knee to Elbow practice
Partner stretch
Fight Gone Burpee
Did Diane this evening at CF Durham
15:27Rx DLHSPUs-Used a stability pancake instead of an abmat. I estimate about 1.5 abmats thick.
Accessory work:50 Reps (mix of K2E and Back extensions)
F*cking HSPUs get me every time. I was having a terrible time setting up for them properly so I wasn’t hitting more than doubles and singles after my initial subset of 5. ugh.
Miss you guys.
Went to the morning class for a final crossfit workout of ’08.
Angie: 23:51
11 seconds slower then last time and nothing to write home about. Still, a good way to start the morning.
After class, I stuck around to do deadlifting.
315, 345, 360, 370, 382 (pr)
Before starting, I weighed myself (179.5 lbs), so my initial goal was just to pull a 360 lb lift (2x’s body weight). That felt pretty solid, I didn’t think my form deteriorated too badly, so I went up. At 370 I could feel my form start to give a bit, but it still felt strong, so I decided to try to PR before the new year (my past pr was 380 from a few months ago). 382 lbs was tough and my form was far from pretty, but it felt great.
That’s what I love about deadlifting. You get to the bar fully confident that the bar is going to go up, that it’s going to feel light even, but then you start to pull and the bar doesn’t move. The weight of it becomes a reality and you start to doubt if it’s going to happen, but then something starts to give, and slowly you feel it moving upward and the confidence that was in question starts to return and so you fight even harder until you’re standing fully upright and the bar no longer feels heavy at all. It’s a beautiful thing.
Happy New Year Everyone!
Made up the Thruster/hang pwr clean/SDHP AMRAP in 20 min workout
65#6 rnds plus 5 thrusters and 5 h pwr cleans
It’s a slow burner, this one….
I’m not quite sure how I did it but unfortunately I managed to miss the morning class (or the morning class missed me…).
Pressing yesterday was unexpectedly demanding.Shoulder press 1@95; 1@105, 1@115; fail@120; 1@115Push press 3@125; 3@125; 2@125; 3@95; 3@95Push jerks 5@135; 5@135; 5@135; too exhausted to do more sets
MetCon #1:50 Squats, Lyceum run, 50 Squats
MetCon #2:3 rounds of30 SitUps15 Lunges
Also, Margie did a great coaching job last night!
Hello from San Francisco. Dropped by SF CF today, and it wasn’t that cold. Was nice. Kelly was coaching and we did a 4 person 2000m erg relay, followed by suitcase deadlifts, and then another 4 person 2000m erg relay, handicapped, so each team started at a staggered time based on their finish from the first 2000m piece. I didn’t end up going that heavy on the suitcase deadlifts because it took me a while to figure out the form on it. I got up to 95 lbs, and Kelly gave me good feedback on my neck angle, so I was working on that a bit.
Good times. Tomorrow I will drop by CF Oakland.
In the interest of honesty I have to post my Cindy score from yesterday
14 Rds5 pull-ups9 push ups
Really really disappointed. I’ve let my push-ups go to shit and it shows. Time to start making them a daily thing to get back on track.
Wishing everyone a happy, happy new year’s
Split Jerks1-1-1-1-1-1-1
135, 155, 175, 185, 190(f), 180(f), 155(f)I was kicked after Diane and Cindy so I shot for my max quick and hit it in the 4th set.Was so gassed that I couldn’t even put anything up even after dropping weight.
Accessory work: 35 GHD sit-ups
Happy New Year everyone! Somehow even though I got back to the hotel at 6am this morning I could not sleep past 9. ack. Maybe I’ll drop by SF CF at noon and that wil wipe me out good. Yesterday at CFO we did Fight Gone Bad. I score 194, which felt pretty good, although I thought I had a shot at 200. I should have pushed much harder on the 2nd two rounds of the row, but otherwise my rounds were quite consistent.