This morning was the WORST I have ever seen the gym. A few of us spent our first 20 minutes cleaning up the gym because some users are clearly too busy to clean up after themselves. Please do the right thing, keep our area clean, and keep others doing the right thing as well!
Great to have Chris M throwing weight around again. Thanks to those cadets who contributed so much to our warm-up this morning by leaving every possible piece of CrossFit equipment out for us to clean-up. I pity your mothers.
My traps are killing me from this week's workouts. I agree with JWM - shoulders were smoked by the time I got to the push jerk and 5 reps made it very tough.
Push-press and push-jerks are not really possible right now, so I did: Back squat: 225x5, 230x5, 235x4, 230x4, 230x5 Dumbbell Bench Press: 75x6, 85x5(x3),85x4
Then for time: 25 (4 count) windshield wipers, 100 double-unders 4:13
10 comments:
Warm-up was cleaning up the gym for 20 minutes.
Press: 95-105-115-125-135
Push Press: 115-125-135-135-145
Push Jerk: 115-125-125-135-135
Shoulder press: 105,125,135,145,145
Push Press: 145,155,155,155,165(2)
Push Jerk: 155, 155, 155, 155, 135
Good WOD. The volume really ads up on that one and I was smoked by the last round. Thanks to SG for the coaching and catching my weird form issue.
This morning was the WORST I have ever seen the gym. A few of us spent our first 20 minutes cleaning up the gym because some users are clearly too busy to clean up after themselves. Please do the right thing, keep our area clean, and keep others doing the right thing as well!
Shoulder Press: 95-105-115-125f-115
Push Press: 115-115-115-125-125
Push Jerk: 115-125-125-135-135f
Great to have Chris M throwing weight around again. Thanks to those cadets who contributed so much to our warm-up this morning by leaving every possible piece of CrossFit equipment out for us to clean-up. I pity your mothers.
Press: 165,185,205,225(F),215
Push Press: 185,195,205,215,225
Push Jerk: 185,190,195,205,215(Failed on 5th rep)
My traps are killing me from this week's workouts. I agree with JWM - shoulders were smoked by the time I got to the push jerk and 5 reps made it very tough.
Good week. Looking forward to next week.
Aloha,
Since I'm trying to do a ME 4 days a week with the WOD, I did a "heavy" WOD today.
5 RFT of:
3 x Push-press (155)
5 x Weighted Pull-ups (40lbs DB)
10 x Kettlebell Swings (70)
11:26
SP: 95-115-135-135-130
pp: 95-115-135-140-135
PJ: 95-115-135-130-125
That is a fantastic shoulder workout...
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
SP: 85, 115, 135, 145, 155(f)
PP: 135, 155, 175, 185(f), 175
PJ: 155, 175, 185, 195(f), 185(f)
I was spent by the time I got to my second set of push jerks.
Push-press and push-jerks are not really possible right now, so I did:
Back squat: 225x5, 230x5, 235x4, 230x4, 230x5
Dumbbell Bench Press: 75x6, 85x5(x3),85x4
Then for time: 25 (4 count) windshield wipers, 100 double-unders
4:13
Shoulder Press: 115,135,155,165,170
Push Press: 135,155,170,185,185
Push Jerk: 135 for all 5 sets and focussed on form.
This WOD + no rack = power cleans for each set
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