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Wednesday, 05 Jan, 2011

Posted by Mandee on January 4, 2011   |   16 Comments

Warm-up:
Spend 6-8 minutes working on overhead position with Trigger point balls only (don’t go hide by the rubber bands on the pull-up bar!) Then execute the following for five minutes, adding load to the bar progressively until at work-weight:
2 shoulder press,
3 push-press,
4 Push-Jerk

Workout:

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Compare to 100929.

Cool-down:
6-8 minutes time spent applying the trigger point ball to the low back bits. (sit on it)

The Science of God

“Any astronomer can predict with absolute accuracy just where every star in the universe will be at 11:30 tonight. He can make no such prediction about his teenage daughter.”
– James T. Adams

16 responses to “Wednesday, 05 Jan, 2011”

  1. Larry Lowe says:

    8 rounds at 95lbs

    Glad to be back after the flu.

  2. Tye says:

    9+9 rx’d

    PR by 1 rnd + 9 reps, and last time we used racks instead of cleaning from the ground as we did today.

    Thanks to Tracy for reminding me to dip into the next PP as I was bringing the weight down each time. No idea why I don’t remember those simple things that can make huge differences.

  3. Gina says:

    The Book sounds very interesting. It would be great to read and discuss as a group!

    WOD: 8Rnds @ 50# & 20″
    The push press was VERY hard on my lower back towards the last half of the WOD. Lots of heat and stretching tonight!

  4. Karen says:

    At home today and not very motivated. 8+6 as rx’d. LOTS of room to improve!

  5. Karen says:

    Oh! I forgot. I had to use a 35lb dumbbell vs 1 pood kettlebell, if that matters.

  6. RyanP says:

    10 rds + 17 @ 85#

  7. katieg says:

    7+5 as rx’d … heavy for me w/o the best form, but I needed a heavy one to challenge me mentally to prep for Fran… 65# will feel light! (Ya right!)

  8. stacey says:

    8+6 @45#, 1 pood KB, and 18″ box…20″ box still scares me, haha

  9. Penelope says:

    8 + 22 (scaled to 55#, 20″)

  10. Kerri says:

    8 rds +21 as rx’ed

    PR by 1rd +14 (from the last Jack in October), but like Tye said, it was a little different last time. Women’s rx’ed weight last time was 85# in addition to PP being from the racks.

    I think the soreness of Murph is creeping in.

  11. Tye says:

    Soreness from Murph has certainly started sitting in, could also be from my dumbarse not taking a day off for 8 days.

    Is it ok for me to come in during the 6 am class and do some rowing for some active rest?

  12. Carson says:

    7 rounds, scaled to 55#.

    I did all seven rounds on the 24″ box though…first time ever jumping 24″!