First time completing a squat at 300 lbs or higher. It was 300 lbs for 3 reps. Wendler 240 x 5 270 x 3 300 x 1 + got three reps. (PR) The lighter weight felt harder than the two last heavy sets. It was a strange day in the gym. Felt like I could [...]
Archive for September, 2010
It was a 300 kind of day
Posted: September 28, 2010 in UncategorizedTags: Back Squats, jump rope (du), PR, Sit Ups, Snatch
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17 minutes of the most brutally honest workout I have ever done … Started off strong, pushed through some weaknesses and was pulled to the end by a great support team. (Pete, Zack, Jeremy and Br-Wilks) Zack kicked my ass, but it was fun facing off. This was a great event put on by Erika [...]
Very close to at least making the leader board. I was off by 4 seconds.. well maybe next time. 10.9.8.7….1 box jumps and burpees. 24 inch box. 5:08 wendler shoulder press 120lbs x 3 135lbs x 3 155lbs x 7 and the 7 rep was “that was the slowest press I have ever seen ” erika [...]
So when you are trying to improve and you are trying to push yourself pick a work out partner who motivates you. I have found this to improve my technique my motivation and my performance levels. This weeks example came from working with Jeremy. He is strong fast and an impressive cross-fitter. Our squat numbers [...]
If it is Wednesday.. it is Wendler Press Day
Posted: September 16, 2010 in UncategorizedTags: Box Jumps, Push Ups, Shoulder Press
5 x 5 x 5+ 120 lbs x 140lbs x 160 lbs 6 times Metcon 3 rounds for time 1 hand stand push up 18 push-ups 40 box jumps 7: something..
Wendler Back Squat 5 – 5 – 5+ 205lbs 240lbs 270 lbs 7 times Weighted Pull-ups 5-5-5 25lbs all three sets Row 1000m 3:25:03
“Chelsea” 5 Pull-ups 10 Push-ups 15 Squats 1 Round on the minute for 30 minutes. Scaled to 4 pull ups 8 push ups 12 squats for first 15 minutes (scaled squats since the legs are still sore fromt he weekend) Scaled second 15 minutes to 3 pull ups 5 push ups and 10 squats. This [...]
Labor Day Weekend Wods
Posted: September 7, 2010 in UncategorizedTags: Front Squats, kettle bell swings, PR, Running, thrusters
4 Rounds 10 Thrusters (135/95) 15 KB Swings (1.5/1) 400m Run Rest 3 Minutes 95lb Thrusters – 1.5 pood and 400 m run.. 20:24 Split Snatch Speed work 65lbs fast quick movement. Then: For Time: 150 Walking Lunges Sprint 800 Meters 100 squats 10:27 Front Squat 1-1-1-1-1-1-1 225 lbs 225lbs 255 lbs (pr) 275bs f [...]
Just a day at the gym…
Posted: September 3, 2010 in UncategorizedTags: Burpees, Dead Lift, Over Head Squats, Pull Ups
Deadlift 3-3-3 315lns 335lbs 335lbs 4 Rounds 7 Overhead Squats (135/95) 14 Lateral Jump Burpees 7 Pull-ups Post loads and times to comments. 95 lbs for ohs- 13:26 (i think) this was a fight and a struggle. just glad i finished. Thanks Chad for pushing me through the last set.. I wanted to DNF. 6 [...]
Thanks to Jeremy for the motivation… 5 x 135lbs 3 x 155 1+ x 175 completed 3 reps and according to Brian puts my 1 rep max right near 190. So 7 weeks in I believe that is close to 15 pound improvement. 3k run – Emily thanks for the pacing,and kicking my ass on [...]
