Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP – 135, 140(PR), 140(x), 135, 135
PP – 135, 155, 175(x), 165, 165(x)
PJ – 95, 135, 115, 115, 115
PP failed last one of 3 on 175
Push Press: 135,155,175,180,195(pr)
Push Jerk: 135,155,185,205(X),205(3pr)
Explosion is feeling much faster during these movements, form and lockout need more work still. I still believe the Paleo Zone is the key recent performance gains with crossfit.
Great show Kevin, you made the heavy weight look extremely light today. Note I had two workouts, one throwing my weight up, two lifting everything Kevin dropped back up onto the rack with Justin. I’m pulling a rest day audible tomorrow. 🙂
SP – 135, 155, 175, 185, 195x
PP – 155, 175, 195, 205, 225
PJ – 205, 225(4), 230, 235(4), 245(3) – PR
SP – 135, 140, 145, 150(x), 140
PP – 135, 145, 155(x), 155, 155(x)
PJ – 135, 135(x), 135, 135, 135(x)
Form is pretty rough and very inconsistent on pp and pj. Picking up Kevin’s weights was also pretty rough.
One word describes my form today……..UGLY. Tried working on form of PJ today. Ran out of steam toward the end and it all started to fall apart.
Press: 115,125,135(pr), 140(x), 135, 130
Push Press: 115,125,135,140,155(pr)
Push Jerk: 95, 105, 115, 125, 135
SP – 125, 135, 145, 155x, 150pr
PP – 145, 155, 170, 180x, 175x
PJ – 135, x, x, x, x
Ran out of time on the push-jerks.
Rack position sucks. Wrist flexibility is terrible and I can’t get my elbows up.
Shoulder Press – 15# over last 1RM
Well – note to self – if you are having a hectic day that started with less than 6 hours of sleep and a 5 AM wake up call, just skip the WOD. I realized about half way through, I never had breakfast. Results showed.
SP – 95,105,115,125(x),125
PP – 115,135,145,145,155(x)
PJ – 135 (1) TKO – elbow and ability to stand without fainting stopped the fight
Right shoulder still a little tender so I am going to save this workout for this weekend or next week.
Instead I did the following:
Rode bike from Airport road to CrossCountry trail moderate pace. Then rode course as fast as possible.
From there did some field PT: random stuff: walking lunges 50yards, sprint 50 yards, bear craws 50 yards, Overhead bike carry walking lunges 50 yards, horizontal squat jumps 50 yards, 1 min max sit ups: 55, and a couple of other things…
Then did Pushup/Rev Crunch pyramid: 25,24,23,22,21,20 reps of each.
then wide/close push ups 10/10 x 5 sets with crunches in between sets as active rest.
Finished with cinder block run: rules: carry it anyway you want, just don’t sit it down. Ran for about 20 mins. Mostly hills. Lots of fun.
Great workout! Challenging mentally and felt great to be outside on a pretty day. Length of workout was a little long, but I have cut way back on this type of lengthy training. Felt good to mix it up.
PJ 125-135 then i ran out of time. the jerks were terrible. my flexibility is terrible.
Ran out of energy and time. I was close on 210.
sp 135-155-175(pr)-185(x)-180(x) should have had it
pp 165-175-195-205(X)- 205(2)
pj pretty much just practiced, I was spent not really sure how kevin had the energy to keep going at such wieght, but Good Job.
SP 135, 155, 165f, 155f, 155f
PP 135, 145, 155, 165, 175
PJ 135, 155, 135, 135
Push press form improved. PJ still needs work.
Rest Day today – I am a little off track with 3 on 1 off
Played Tennis. First set was murder. I didn’t ave my own racket, and so I borrowed one from S&V sports next door. It was a little light which threw my timing off and the strings were very loose compared to what I like. I like big full motion swings, and so I like a lot of tension to turn the power down a notch. Anyway, the balls were launching all over the court. Lost the first set 6-2.
Then I borrowed a teammates racket. It was closer to my liking, and so I pulled out the second set 6-4. It was a very competitive set. I was hitting much better with the different racket.
The third set featured me collapsing and falling apart. Within minutes, I lost the first four games in a flurry of errors. Then won the next two, then lost the last two with more unforced errors.
It was a good workout though. 2 hours on the court.
Today’s WOD is the 5K. No running yet, Achilles is still pissed.
Did the shoulder press extravaganza instead.
SP 135 – 135 – 145 – 155PR – 155X (stupid)
PP 135 – 145 – 155PR
PJ 135(3) – 135 – 145(2) – 145 – 155(3) which was a PR so I quit here.
Got plenty of practice cleaning the bar back up onto the rack after dropping it.
Daniel your wife told on you yesterday. You would probably win more games if you would sleep more. You are going to die before you are 50 if you keep up the four hours of sleep at night.
So why was I the only one who showed up at the track today? Did I miss something? Did the WOD without timing. Worked on the pose method and I think I made some progress. It feels like I’m running slower, so I probably don’t have it right yet.
Did the run on the 8th after the shoulder destruction. 5K on the crosscountry course 24:52. I still have about 4 minutes to shave off. I’ll look forward to this one next time. I must say, although my time is much slower running by far it is more pleasant than a 5K row.
LOL. She told me about that. I said, “You told on me!”
She said, “It just slipped out.”
Well it showed in today’s run. 24:01. Not my best showing. I was second to the turn around behind Nate, then fell to fourth behind Garth and Zak after the hill. Legs felt like bricks. I’ll try to get some sleep. LOL
SP – 95/105(failed)/100(failed)/95/95/95(failed)
PP – 95/95/95/95/95
PJ – (3x)115/(5x)95/(5x)95/(5x)95/(4x)95