May 19, 2010

THURSDAY 100520

Congratulations to all the Iron Major CrossFit participants who joined the suffering at yesterday's 10-1 Iron Major Competition! Great work!

Strength:
Push Jerk
5-5-5-5-5, these are not sets across but build to your 5 rep max

then...

METCON for time
15-12-9
Pullups
KBS (55#35#)
Burpees

post time to comments.

PJ compare to 100407
METCON compare to 100211

15 comments:

Jeff Paine said...

Feeling a little fatigued after the IMC yesterday.

Push Jerk
95, 135, 135, 155, 165

METCON: 6:46 (PR by :14)

RW said...

PJ - 75, 135, 155, 175, 185

METCON: 4:47 (2 sec off last time)

Michael said...

PJ - 135, 145, 155, 175 (f on 4), 175 (f on 4)
last time I got up to 180 for 5, so not sure why I had so much trouble today. Possibly form or maybe the after effects of making up DT yesterday.

METCON: 7:47 with ring pullups to chest instead of using bar (goal is to improve muscle ups)

craigrr said...

PJ - 135, 145, 155, 175, 175; form was solid on first set of 175, form on 2 of 5 on last set of 175 was solid and the other three were a struggle

METCON: 6:57 w/ ring pullups

George said...

PJ: 135, 155, 165, 175, 185 (f at 3)

METCON: RX 7:54
27 sec improvement, and 20# increase on KB swing

form is feeling much better on PJ, need to work on wrist flexibility stretches

GTH said...

Shoulder is still a bit sore, so I went lighter on PJ.
75-95-115-135-135

METCON:
As rx'd 5:24

Felt every step of yesterday's 10k as I was doing the burpees.

John McGrady said...

Push Jerk
135,155,175(fon4),170,170(fon2)

METCON- 4:36
1:13 improvement

C.L. said...

Push Jerk:
- 95, 135, 155, 170, 180 (f on 4)
- 5RM has remained the same. Still working on the most efficient form

METCON: 4:27 as rx'd
- :20 faster than last time

monroe said...

75 95 115 135 145
Metcon 5:05

For those interested, John Knaupp who assisted Coach B during the Oly cert has offered to come in Saturday morning to Harney for some follow up oly training. I imagine we will work on the Burgener warm up and lift progressions. Write me here or at mark.e.monroe1@us.army.mil as soon as you can if interested. Planning on starting at 0900. Will probably offer to take John to lunch afterward.

Jen B said...

PJ: 65-75-75-75-80

Metcon: 8:04

Gotta love burpees...

Wayne L said...

definately making progress

In Oct my time was 8:43
In Feb my time was 7:41
Today my time was 5:53

Burpees are still killing me.

Russ said...

(on 5/21)
125 across (catch doesn't feel strong)

5:07 on METCON (PR by :13)

JPSE said...

This is my third week of doing 3:1, 2:1 programming. If you haven't tried it, I would encourage all to try if you can fit it in on Saturday(s). It is working out better than expected.

PJ - 75-135-155-175-185
WOD as rx'd - 5:21

Shannon said...

PJ: 85-90-95-100-105 (new 5 rep max by 5 lbs with good form)

METCON: 6:24

Ray said...

Made up Thursday's WOD on Sunday.

Strength Push Jerk
75-85-95-105-115 (105 and 115 were PRs)

METCON 19:29
Scaled green band pullups

pretty winded throughout. Tiring WOD.