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WOD for Monday 4-11-16

April 11, 2016

Primary Strength- 3×8 Shoulder Press.  Optimal Tempo.  Go up 5 to 10 % vs last week to start.  If you get 8 reps go up on the next set. Take you last set to fatigue.

Accessory- 3×3 Push Press.  Tempo controlled at 4-1-x-1.

Work-  Last Thursday’s original long Metcon rescheduled.

For time

Run 800 m

then

10 Rounds  M-10, W-7  Hand Release Pushups, 20 Situps

then

run 800 m.

If you get situp burns, bring a towel, sweatshirt etc.

 

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24 comments

  1. Forgot to congratulate a number of CFCB members who ran/finished the Spartan Race in Charlotte. Rick, Scott Stalls, Mike L. and Terrance all braved the cold and obstacles for Spartan Glory. Well done everyone.


  2. Monday shoulder press: 135×8, 135×8, 135×6, 135×2. Failed on the 7th in my 3rd round.
    Push press 3×3 @165.
    WOD. 28:59 scaled the sit ups to knees to elbows due to a sciatic issue in my lower right side of my back.


  3. SP 95
    Pp 115

    My shoulder is feeling a little better

    Wod 18:56rx


  4. SP – 60, 65×5 then hurt my neck. Stopped and rolled it out. I can’t go heavy overhead without injury, it’s so annoying.

    WOD – 17:28


  5. Shoulder press @ 115
    Tempo push press @ 145
    Wod 17:32


  6. Shoulder press- 55×8, 55×7, 50×8
    Push press- 75×1 (couldn’t tempo down), 65×3
    WOD- 21:50rx


  7. 60×8, 65×5, 60×8 SP
    tempo 3×3 @ 70
    wod 21min with 1 mi AD on each end.


  8. sp: 63 x 8 with tempo, which was not optimal and realized later was optional 😉
    then 63 x 8 x 2
    pp: 65 x 3 x 2

    work: 19:39 with 1000m row – ankle still isn’t right & I have a tennis match tonight


  9. Shoulder press 3×8 @80lbs

    Did Friday’s ohs/burpee box jump workout in 8:30 rxd. OHS were unbroken. BBJ were rough.


    • Great time on Fridays WOD


  10. shoulder press 3×8 @70lbs
    push press, 1 set @85, the slow descent was hurting my shoulder so skipped the next two sets
    WOD: 17:04


  11. Shoulder press: 65, 70, 70
    Push press: 105 for all 3

    WOD: it’s a sad, sad day when running was my least hated part. 21:36 i think?

    http://www.tabatatimes.com/monkey-butt-crossfit-crack-pain-ass/


    • Never knew it was called Monkey Butt


    • Haha the slick concrete definitely is a great preventative measure, I learned that today thanks to Brock!


  12. A very slow 25:37 sub 1000m row


  13. SP 115…. PP 135….wod 20:31


  14. SP 85 x8 95×6 90×7 did 4 second tempo on first set on accident.

    PP up to 130

    WOD 17:27


  15. SP 3×8
    70×7, 67×8 (kipped last rep), 68×8 (kipped last 2 reps)

    PP 3×3 at tempo descend in 4 secs.
    70×3, 80×3, ran out of time for 3rd set because I had to do that “awesome” WOD.

    WOD = 21:15, but scaled to only 5 rounds of the hand release PUs / sit-ups. Seriously, it took me 15:43 to do those 5 rounds…WTH? And I was worried about the 800m runs.


    • today was awful. if i never do another push up i will be a happy girl. took forever.


  16. Strength: 75,85,85
    Accessory: 100
    Work: 26:43 rx


  17. Split jerk – 105, 115, 115
    PP – 105
    Wod – 18:23


  18. SP: 45,47,47
    PP: 65,60 (right shoulder talking to me again)
    WOD: 21:51 I’d like to give a shout out to my fancy new abmat which has an attached (ass saving) mat. The last monkey butt scarred me pretty good. Never again.


  19. Strict 65
    Push press 95 max
    Metcon: 18:12 with 1mile AD on each end. Damn knee.


  20. Shoulder press
    1x8x65
    1x8x67
    1x9x70



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