B&G,Be sure congratulate the guys that went to Texas for the CF Regional this weekend. They did awesome! Here's the link with the results:http://games2009.crossfit.com/HellsHalfAcreFinalResults.xlsHere are the three WODs they had to do - give 'em a try and see how you do:WOD1: Row 500m10 Squat Clean & Jerk(105lbs women / 155lbs men)Row 500m10 Squat Clean & JerkRow 500m10 Squat Clean & JerkWOD 2: 50 Chest to Bar Pull ups50 BurpeesWOD 3: Nine of Spades / Hopper Deck3 Rounds, 21, 15, and 9 reps ofBox Jumps (24 inches)KB Swings (1 pood women / 1.5 pood men)Sumo dead lift Highpull (65lbs women / 95lbs men)
Pictures from this weekend at: http://jessev01.shutterfly.com/A good amount of people from outside our group check out the site and are familiar with what we are doing. They expect a lot of you when they see you workout. A couple of lessons learned from this weekend:1.)Competition is critical in bringing out the intensity. It is really difficult to match the that on your own. Not impossible, just harder.2.) Standards matter. They were brutal with the standards at the qualifier. It leveled the competition though. It showed me where I have been cutting corners. 3.) We came to the consesus that we shouldn't hit the ground after the workout unless your body gives out on you. "What if they are still shooting?"
1RM: 205 (PR)12 Rounds: 185DB Bench Press: 40, 45, 50, 55
1RM: 220#2x12 at 185#Didn't have time this morning to get to the bench. Will do it this afternoon
1RM: 2052x12 @ 165#Bench: 135, 195, 195, 205, 215(F)Needed some assistance on the last rep at 215, good workout this morning.
1RM: 265 (should have gone higher)12 Rounds: 205DB Bench: 50, 60, 70, 80
1 RM: 205#2x12: 165#did not have time for bench. I will make it up this afternoon.
1RM: 205(PR)12 Rounds at 165Bench: 155, 165, 175, 185
1RM - 225# but im not sure i went low enough in the squat12 rounds: 185Didnt have time for the bench this morning
1RM 185#2x12 135#Did not get to the bench this morning--will make up this afternoonFront Squat is one of my goats for sure
Update:The horizontal racks to hold the bumper plates should have arrived by now. If so, the rest of the bumper plates will get moved in today or tomorrow. Same goes for the remaining 45lb bars. The spotting straps should be in soon as well.
1RM=205 12 rounds at 185..felt really good185, 185, 185, 195 Bench.Probably should have gone heavier on the bench..
1RM= 2052x 12 rounds @ 165 (probably should have gone heavier, though tried to focus on good form)Bench= 205, 215, 215, 215 (had to put the bar down after 4 and then pick it back up for the 5th rep)
Front squat: will go back before lunch to work on this...didnt like my effort this morning on this. 12sets (2x85lbs) worked on going deep but need to increase wgt this afternoon. Bench: 135,185,195,205,215x3
1rm 225fs at 185 8x My wrists were really bothering me so I did the last 4 back squating 205. Technique?Bench 205I've got to find some heart and starting waking up for the 0530 workout again.
1RM = 205#2x12 @ 165#Bench: 195,195,205,205 (Had a little help on last few reps of last set)
1RM 175then 155 untill round 8, then 135, I passionately hate the FS, it is a goat i need to work on. Bench 185,195,205(spotter helped a little), 195
1 rm = 215 (think I could get 225)12 rds @ 185lbsBench = 185, 185, 185, 195
1RM: 2452x12: 195Bench: 215x5
255--1RM FS--PR with correct hold...(Could have done more, but right wrist was killing me)2x12 FS--205BP--185, 205, 215, 220 (did 3 then 2 on last set.)
12x 155lbsBench225(f4)205205205(f5)Took it a little easy today, still recovering from the weekend.
1 rm = 155 could have maybe gone 16512 rds of 2 @ 95lbsBench = 95, 135, 135, 135 last 2 135s had assistance
1 RM=27512 rd's @ 225Bench=135,155,175,185
175 front squat, chris touched the bar for a second at the bottom.80%: 12 x 135, Prob should have done 15 for the first fewBench: 135, 135, 155, 165assistance on last 2 165
1RM: 1852x12: 135Bench: 135, 135, 155, 155 Needed help from the spotter on last couple of presses with 155.
1RM about 275, did the 12 @ 205.Didn't get a chance to do the bench though.
1RM - 22512 rds - 185Bench - 155, 185, 205, 225
Bench:155, 165, 175, 180 (had a bit of help on the last 2 reps)
So I finally get around to posting my weights...nothing grand95, 115, 135, 155...never been good at bench press
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