CrossFit is definitely making me stronger but these heavy lifts still kick my butt. The WODs over the last two days may have impacted my strength today. All that aside I’m atleast happy with the results. I wish I could lift more weight but I think I’m working at an intensity level that about maxes my current ability.
My new computer finally arrived so my posting won’t be so erratic…wohoo!
Shoulder Press
95, 100, 105, 110, 110, 110, 110
My “PR” for the press is 125, but that was very sloppy and thinking back on it was probably more akin to a push press. So I’m setting 115 as my more probable PR.
What happened to the Buy In Cash Out recommendations?
Garddawg is at an undisclosed location (i.e., not at home), so he’s not been posting those. Don’t worry, when he gets back and has the time he’ll probabaly post some more. You can always do one of the older ones if you’d like.
Modified Pack scaling
5 rounds for time:
65lb Sumo-deadlift high pull, 21 reps
21 ring dips
time: 14:43.
That was a pretty good workout. Made sure I got full range of motion on both exercises which probably slowed me down somewhat but I wanted to make sure I didn’t pull with my arms too much in the SDHPs and that I was going deep enough on the ring dips.
What happened to the Buy In Cash Out recommendations?
Garddawg is at an undisclosed location (i.e., not at home), so he’s not been posting those. Don’t worry, when he gets back and has the time he’ll probabaly post some more. You can always do one of the older ones if you’d like.
Where would you find them? By going through the older threads here?
What happened to the Buy In Cash Out recommendations?
Garddawg is at an undisclosed location (i.e., not at home), so he’s not been posting those. Don’t worry, when he gets back and has the time he’ll probabaly post some more. You can always do one of the older ones if you’d like.
Where would you find them? By going through the older threads here?
Exactly. Also, sometimes the trainers post the Brand X workouts, so you could use the advanced search to look for Big D and Marla Singer’s posts in the WOD threads, because they often lead classes and post the buyin/cashouts.
Pack:
Three rounds, 21-15- and 9 reps, for time of:
65 pound Squat snatch
Chest to bar Pull-ups
Holy crap, my snatch is horrible- this was my first time and it must have been pretty hideous and entertaining to anyone watching. Didn’t have as much trouble as i thought with the pull-ups to chest.
I was just about to gear up for the SDHP/dip workout and my back felt so tight! Conveniently, there was a yoga class just about to start at my gym, so I went - felt amazing afterwards - yay for yoga - sometimes a bit of downward dog does the trick.
45 min yoga class
then:
SDHP 1 x 21 @ 45 lbs
woodcutter w/ cable 2 x 20 @ 45 lbs
push press 2 x 10 @ 45 lbs
lat pulldown 2 x 10 @ 90 lbs
bi curls w/ bells 2 x 10 @ 22.5lbs
