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Wednesday, September 4, 2013; rest day
Posted: 05 September 2013 05:21 AM   [ Ignore ]   [ # 31 ]
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Aaron_CO - 04 September 2013 05:03 PM

@No Coast

Warm-up
3x: 50 Single-under, 200m Run
Group Warm-up

Strength

Squat: 5-5-5+
Session: 5x10, 95x10, 135x6, 210x5, 240x5, 275x14

Shoulder Press: 5-5-5+
Session: 5x10, 75x8, 100x5, 120x5, 135x10

Metcon
21 Back Squat, 225# (from the ground)
400m Run
15 Back Squat
400m Run
9 Back Squat
400m Run

Time: 12:59
I am not sure which was more scary…the fear of having to clean and jerk the weight to my back any more than necessary that kept the squats UB throughout or how scary ugly my running was after each round of squats???  The last 400m was an agonizing 3:15, just couldn’t open the hips up enough to take a real stride. Pleased that I kept each round UB. Clean and jerk in rounds of 15 and 9 was much more difficult than expected.

Then,

5:00 Shoulder Mobility

Wow! you did 225# back squat from the ground? beast!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 05 September 2013 05:39 AM   [ Ignore ]   [ # 32 ]
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Murph99 - 05 September 2013 05:21 AM
Aaron_CO - 04 September 2013 05:03 PM

@No Coast

Warm-up
3x: 50 Single-under, 200m Run
Group Warm-up

Strength

Squat: 5-5-5+
Session: 5x10, 95x10, 135x6, 210x5, 240x5, 275x14

Shoulder Press: 5-5-5+
Session: 5x10, 75x8, 100x5, 120x5, 135x10

Metcon
21 Back Squat, 225# (from the ground)
400m Run
15 Back Squat
400m Run
9 Back Squat
400m Run

Time: 12:59
I am not sure which was more scary…the fear of having to clean and jerk the weight to my back any more than necessary that kept the squats UB throughout or how scary ugly my running was after each round of squats???  The last 400m was an agonizing 3:15, just couldn’t open the hips up enough to take a real stride. Pleased that I kept each round UB. Clean and jerk in rounds of 15 and 9 was much more difficult than expected.

Then,

5:00 Shoulder Mobility

Wow! you did 225# back squat from the ground? beast!

It was absolutely brutal!  hmmm

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 05 September 2013 05:48 AM   [ Ignore ]   [ # 33 ]
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5

Shoulder press 115-125-125-125-125
Push press 115-125-125-135-135
Push jerk 135

Ran out of time.  Didn’t do any mobility prior to WOD which affected getting a good front rack.  Might work better (lift more on the shoulder press) next time if unracking from the top position.

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M/39/5’7”/161

“Burpees don’t like you either”

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Posted: 05 September 2013 06:28 AM   [ Ignore ]   [ # 34 ]
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Joined  2009-06-02

Tuesday was rest day…

Wednesday
60 min bike
300 watts
108 rpm
24.2 mph ~all avg

10K run - 44’34 @ 7’11 moving pace was interrupted
@ the 4 mile marker

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 05 September 2013 09:08 AM   [ Ignore ]   [ # 35 ]
Mutt
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Joined  2013-07-22

MONDAY 130902

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

18:34

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Knoxville, TN
M /44/ 6’1”/190 lb
CrossFit-ing since 7/23/2013

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