May 19, 2010


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

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


METCON for time
KBS (55#35#)

post time to comments.

PJ compare to 100407
METCON compare to 100211


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)

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.

As rx'd 5:24

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

John McGrady said...

Push Jerk

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 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.