200 Meter run
5 BB deadlift
5 BB hang squat clean thrusters
Rest 45 seconds
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 120219.
WOD Demo with Courtney Modecki and John Dill – video [wmv] [mov] [HD mov]
Poetry in Motion! Thanks for working these so hard Jane. I am indebted.
Train Hard, Train Smart, Train to Survive! OkieDB Out
Thank YOU for helping me with these! I truly appreciate it and can tell they have gotten so much better. 🙂
Looking awesome Jane!
Love it, Jane 🙂
Such a cool pic!
I have a date with a 275# deadlift tomorrow. I hope she shows up.
Of course,while I’m gone my favorite comes up. Such is life.
And Jane is a boss.
Hit some hill sprints with Tracey this morning.
8 sets @85%
125 yard hill run
Walk down recovery (2:30)
Squat: 410 (pr)
Press: 225 =’s best in this CF total
Dead: 475 (pr)
Total: 1110 (pr)
Maybe I’ll be off for the Crossfit Total next time. Great work by everyone today.
Wendler 5-3-1 @ Fire Station: Deadlift
(70%) 275 x 3
(80%) 315 x 3
(90%) 350 x 12
Week 2 of Wendler you will see a good gain come week five
Ran into an interesting WOD in Phoenix last week: 7×7
7 reps each. Score is time to complete the 7X7, 2 Rounds, 5 min rest between rounds. 95# men, 65# women
One you start the sequence you may not release the bar. Rest in the rack or back squat position allowed. If put the bar down, start the sequence over. Second failure, DNF for that round. Sounds easy, right? Even at 75# I DNF the second round. Pukey…but great WOD. Would love to see this one come up some time.
Wow the good mornings would be interesting at 95 next to last in that WOD!
DL: 310 (PR)
TOTAL: 630 (PR)
really wanted a PR today since I doubt that will be happening much for a while… 🙂
BS: 175 (PR)
SP: 75 (Not a PR, at all)
DL: 285 (PR)
I did Total the other day, so I won’t be doing it again. My scores from Sunday were
DL: 405 (PR)
Sadly this was the same score as last time I did Total, and even though I PR’ed on DL my others weren’t as high as they have been in the past.
BS: 185# (matched PR#)
SP: 90# (matched PR#)
DL: 270# (5# PR)
Total: 545 (5# PR)
I think CF Total always stresses me out just a bit cause I feel rushed. I think I could of had a bit more for BS and DL with some more time, that’s always been an challenge for me. Thank you Erin (and Baby) for pairing with me!
Did the baby spot you? 🙂
No, but I could tell she was cheering me on!
Great job this morning Jane! Slade, I can tell you, baby was not helping this morning 🙂
I did CF Total last week.
Squat: 355 (5# under PR, but a PR for total)
Press: 155 (same deal as squat)
Deadlift: 435 (PR)
Doing some push/pull strength work with my Combat Challeneg teammates today.
The last time I did the total was 9/2/11…so almost a year ago.
Squat 345 375
Press 185 190
Deadlift 405 455
——– —— ——
Total 935 1020
I figure it is good to step back some and see progress. Easy to forget the big gains when most PR’s are small, but over time they add up. 🙂 great group at 11:30.
Great Job Mac
Awsome improvement Mac.
Way to go Mac, you were killin it in there.
6am hill sprints x 6 with Jake. He left me in the dust.
11:30a.m. 10×3 back squats 175#
ITBAND was feeling very odd.
85# shoulder press.
Good job on the shoulder press friend! Watch out people…Tracey is coming back strong!!! 🙂
See jayne swing. Awesome pic! Good job 9 am on cft!
BS: 160 (15#PR)
DL: 220 (30#pr)
BS: 235 (PR)
SP: 115 (PR)
DL: 305 (PR)
TOTAL: 655 (PR)
First time doing this, I was happy with my results. Great 11:30 class!
Man, it’s too bad you didn’t PR Adam 🙂
2nd WOD of day @ Fire Station:
3 rounds for time: 15 hang power cleans(135#)
Working around an injury…
BS: 295 x 5
Press: 205 (PR)
DL: 315 x 3 or something like that
BS: 205 (PR)
SP: 90 – tied my PR
DL: 300 (PR)
Total: 595 (PR)
Probably could’ve had more on the DL, just ran out of time to work the weight math/magic.
Glad I was able to get a good PR before surgery Thursday. Going to be away for a bit (2 weeks at least, probably longer) and I needed a big positive note to take with me!
WOD at Dropping Plates Crossfit
20 min AMRAP
3 DL 275#
10 55# KB snatch 5 each arm
20 sledge hammer swings alternating sides
I scaled the T2B to knee raises everything else Rx’d
4 rds + 18
Where’s Dropping Plates Crossfit?
St Robert Missouri it’s a small town outside of Fort Leonard Wood MO