Monday 4/6/09

For time.

5 rounds of:

Run 200m
15 x 3/4 Body weight push jerk

Post time to commments.

Include one of your goats in your warm up today.


Hungry Hungry Hippo said...

15:57 @ 115
push jerks were killer...

Mac said...

17:30 at 145lbs. Add shoulder stuff to my goat list...

One note to firsties taking the APFT this week...if you are focusing on pushups and situps for two weeks in prep for the APFT, and not doing the WODs, you're missing the point! The variable and functional work that you are doing through the WODs will absolutely improve your APFT score. Trust me...I went from 345 to 365 on a CrossFit pure workout.

dan09 said...
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SB said...

15:08 @ 85lbs
push jerks were tough even with the scaling.
I echo Mac's thoughts concerning the APFT.....on a continuum of sickness to fitness, the APFT fits right in the middle with wellness. All wellness is is a buffer between sickness and fitness. Our objective as Warrior Athletes is to get as far to the right as possible closest to "true" fitness or combat readiness.

C V said...

13:14 @ 135#. I read it wrong and did push press instead of push jerk, although it started to deteriorate to PJ by the end. I thought it seemed pretty heavy.

Black and Gold CrossFit said...
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Black and Gold CrossFit said...

BW 175, went with 135 for push jerk.

11:39--This one was right in my wheelhouse.

Chris V., now I understand why you were having the issues you were having today. That would have been much harder as a push press.

PT test guys...just think of it as any other WOD but shorter. You don't take a day off just because Murph is coming up do you? Think of it this way...

As many reps as possible in 2 minutes of:

Push ups

10 min rest

As many reps as possible in 2 minutes of:

Sit ups

10 min rest

For time:

Run 2 miles

Post reps and time to comments.

Really you are looking at most 18 minutes of actual work and 20 minutes of rest. Every workout we do every morning is harder than the PT test. Just my thoughts.

RW said...

15:02 at 135lbs (Bw=190)

I did one round at 145lbs and then scaled to 135 lbs to maintain my intensity during the workout.
Push Jerk is one of goats for sure.

Vanilla Gorilla said...

1st round at 115 lbs then scaled down to 95lbs for the last four.

I had to run the hallways as there was a class in Hayes. What a killer WOD, it feels like my arms were ripped off.

dan09 said...

16:10 at 115#

PTisFREE said...

16:10 @ 135, BW 175
I felt good on this workout

NM said...

14:45 (BW= 175, PJ= 135)

Need to continue work on form. Had a tendency to push out (60 degrees) vs. up (90 degrees) when I got tired.

Demet-hook said...

Did the main site WOD:

For time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

My time was 12: 36 as RX'd...But I wasted time moving from the hallway to the PU bar to the spot where I did SU's which added alot of time to my time...Good workout

Griff said...

17:00 (BW= 180, PJ= 125)

Need to keep working on form, but decent for never doing a push jerk before.

Tex said...
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Tex said...

14:49 @ 115lb


I hurt.

VW said...

20:05 with 135#. I should have scaled down the weight. Still a smoker