Squats 3_3-3-3-3

185-225-245-255(f-only got two reps)-225

Buy in:
stretch

WOD: #1
Back squat x 3
#95, #115, #135, #155, #175, #185, #190

WOD: #2
Split Jerk x 1
#45, #65, #85, #95, #115, #135, #155, #165(f)

Cash out:
weighted pull-ups and dips
elevated push—ups

Split jerk:

Me:

135-155-175-195(f) 185-185-185

memmnoch - 02 September 2010 03:50 PM

CFSB/CFFB Hybrid Day 11

Metcon 20 min or less:

CFFB: THURSDAY, 09.02.10: DAILY WOD
In-Season

Complete for time:
21, 15, 9
Squat 225 lbs
Ring Dips

Time as RX’d: 4:32

WOD#2

Split Jerk 1-1-1-1-1-1-1 reps

185, 225, 245, 265, 285, 305, 315

Split Jerk 1-1-1-1-1-1-1 reps

135, 155, 165, 175, 185F, 185, 190F

Shoulders so fried… just made it through, but no PR’s

Quick Question I’m at Day 89 of the 100 Day Burpee Challenge which has been
an amazing feat of daily commitment - I have been doing crossfit since May 2010
What is the next step after the completion of the 100 Day Burpee Challenge?...
Thanks in advance for ideas

Split Jerks
1-1-1-1-1-1-1

135 - 145 - 155 - 165 - 175 - 185 - 195

Finally got the technique down on the last 3. Works alot better when you know what you’re doing!!!

100902
KRAM

3xcfwu first day at fifteen for everything! yea! 3x15 pullups i feel so accomplished!
added in some extra stretches to help with the toes to bar and also 3x15 hanging leg raises - actually easier with stretches

Split Jerk 1-1-1-1-1-1-1 reps

45-55-65-75-85-95-105 whew 105 was sooooo hard too!

Back Squat 3-3-3-3-3 reps

45 -50- 55- 60 - 65 - 70 - 75F

1st time using our new squat rack!  Since it was my first time and i was alone, I was careful and maybe didn’t push that extra bit at the end - but LOVE having a squat rack, I can finally do back squats with bars and push myself - not just limited to my clean

John Di Lemme - 02 September 2010 04:19 PM

Quick Question I’m at Day 89 of the 100 Day Burpee Challenge which has been
an amazing feat of daily commitment - I have been doing crossfit since May 2010
What is the next step after the completion of the 100 Day Burpee Challenge?...
Thanks in advance for ideas

I don’t know about you - but after I finished the Burpee Challenge - I was just excited to go back to only and fully focusing on the WOD at hand!

Bear Complex, 1 round, 50#

Squat 3x5 (add 5 lbs):  185# x4, 180# x0, 175# x5
    Total mental failure on the second set.  My breathing/timing was off, I wasn’t paying attention, squatted down and could not come back up.

Bench 3x5 (add 5 lbs):  135#

Bear Complex, 1 round, 50#

AMRAP @ 85% RPE in 10 minutes:
Sprint 20 yards out and 20 yards back
45# Split Jerk, 7 reps

5 minute rest

Carry 45# plate 100 yards down trail

Complete 6 rounds:
Max Rep Plyo Push Ups
100 yard trail run
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate
*Rest 60 seconds between rounds
Post fastest time to comments.
    11:58 total time
    Totally did not read the instructions on this one.  Missed the whole 60 second rest between rounds thing and did the sprint first each round.  Also, next time I’ll clear the push-up area first; I spent a fair amount of time and effort the first couple rounds in a one-arm plank position while pawing/scraping leaves, bark, and what not off my other palm.

Carry 45# plate 100 yards back up trail
Attention to detail!!!

Today’s WOD adapted (and butchered) from:
http://WWW.CROSSFIT.COM
http://WWW.CROSSFITFOOTBALL.COM

M/48/5’-10”/170#

Biked to and from work yesterday (home in 25:56 + 15:12 (big hill) + 9:25 = 50:33)
so did yesterday’s WOD today (sort of).
Forgot to print it out so went frm memory and messed it up completely (DOH!):
Puppies:
Complete as many rounds as possible 12 (instead of 15) minutes of:
45 pound Thruster, 3 (instead of 5) reps
45 pound Hang Powercleans, 5 (instead of 7) reps
45 pound Sumo Deadlift High-pull, 7 (instead of 10) reps

Not that I’ll be able to compare,
0:35 + 0:43 + 0:43 + 0:55 + 0:54 + 0:58 + 1:09 + 1:06 + 1:02 +
2:16 + 1:06 + 0:51 = 12:19

I must have missed the lap counter on the 2:16 round, so call it 12 rounds + thrusters

Date: Thursday 20100902

Buy-in:
- Mobility stretches
- 3:00 of single-unders
- CFWU
—3 rounds of 5 reps each of:
—OH squat @ 45#
—situps
—back extension
—assisted pull-ups/dips (gravitron 80#)

Cash-out: None

I wasn’t sure where to start so I just started with an empty bar and started working my way up.  45# was very comfortable. 55, 65,75 were doable, 85# was a real struggle, almost a fail.  So I just dropped back 65 by removing 2 of the 10# plates.

—
Paul

Oly night at CF Lake Country

After plenty of snatch and C&J work we did a little split work:

195, 235

235 is +10 PR

Finished with deads.

7 of 1 rep of split jerk
38 + 39 burpees and sit ups