weighted pull up (wide grip)
5x5 tempo 3021
KB Power clean and Press
3 x 5 each arm
Then for time 5 rounds of the following
5 shoulder to over head
10 burpees
Post WOD
Shoulder mobility work- some great stuff on this site that everyone needs to work on!
Link to CrossFit Mobility WOD
I did weighted pull ups on Sunday, so I skipped out on the pull-ups today.
ReplyDeleteBB Bench press 3x8 @270#, 1x7 @270#
Metcon:
5 RDs of
5 S2O @185#
10 Burpees
Completed in 7:49
kb clean and press @ 44#
ReplyDeletewide grip pull ups @ tempo: 3x3, 2x4...failed last rep on each of the last two sets. could not add weight, brutal.
WOD @ 145#: 9:21..broke up S2O into doubles and singles.
Hot yoga? Nah, hot Crossfit today for sure.
ReplyDeleteOn days like this, everyone should make sure they're hydrating throughout the ENTIRE day. Coming into the box and not having put down a good amount of water already will make your workouts suffer bad. I easily put down 2 gallons today and was still feeling it.
Metcon - 7:24 @ 155#. Last time I did this it was at 135# and about 3 minutes slower iirc. Woo hoo
Pull ups - took a while to figure out the right weight at this tempo - 44#, 30#, then 3 sets at 25#
ReplyDeleteKB clean and press - 30#, 55#, 55#
WOD: subbed HSPU because of my lower back tweak with overhead stuff, did the first two rounds on those bar thingees, whatever you call then.
7:18
3x5 weighted pull ups 55#
Pull ups with green band. I am determined to get a strict pull up. I stayed after class to work with the blue band on chin ups. I also worked on double unders.
ReplyDeleteWOD: 80# Split Jerks. 8:12
My arms have not been right since Fran. I was not able to lock out completely with the Split Jerks at times. Hopefully, the arms will be back to normal in a couple of days. Burpees are getting better, but I still hate them with a passion.
Just want to thank the gang for kicking my ass ... esp kyle for showing me how kickass the construct spirit is. awesome work! keep it up!
ReplyDelete...isometric holds on deadhangs, then dribbled something @ 15# ... weak sauce!
WOD @ 5:49 (80#?) need to keep those elbows up so I'm not wasting so much energy. Burpees slow, but steady.
By the way, on my drive home, I realised I said some stupid things to Doc as he was graciously trying to show me the Construct way. Just when I thought I had a great day, I realised how much of an ass I was too. Sincere apologies, Doc. I should have shut the hell up and just said thank you... so thank you for taking the time and for not kicking my obnoxious ass out of your box.
wow, first time back in about two weeks and the workout and heat took it out of me. felt dizzy for about ten minutes after.
ReplyDeletethink i finished around 10 minutes.
terri thanks for the motivation.
Made thisup on Thursday, first time back in a week, and at 6am no less.
ReplyDeleteTempo pull ups: 1 round unassisted, 4x5 purple band
Squat clean skill work
Metcon : 9:06 @ 90(2rnds)/85(remainder)
Burpees felt good most of the way through, not fast, but no crawling up. 2nd split jerk was not good and tweaked my back, so I slowed down and took a little weight off.
Post: 7 minutes single/double under practice