Mar 19, 2012

032012 Tuesday

Skill / Mobility Work:
Med-Ball Clean - work the steps and not just pulling the ball up because it's easy.  We need to get good at the nine foundational movements.



W/ Equipment:
Bench Press:    
10-8-6-4-2-1-2-4-6-8-10

W/O Equipment:
50 CFPU
50 Elevated PU


Jamie Z's 0530 Class

Squat
1-1-1-1-1

20 comments:

Debbie said...

anyone planning on going around 0600-0630? I am flexible, thought it would be nice to have someone to spot.

Thanks

rob said...

I'm keeping the regular 0530. I have to stay on a regular schedule...no spring break for me.

Ed said...

I'll be in around 0530 as well - no spring break here either -

Ed said...

Been a long time since bench press showed up in a WOD and my performance reflects that.

135-155-185-195-205-210-205-185-175-155-145

james said...

Santa Fe, NM.

For time:

50 air squats

5 rounds of
7 5 foot wall climbs
lunge 50 feet
Bear crawl 50 feet

50 Air squats

12:23

Then 5 rounds max dumbell bench press @ 50lb

Greg M said...

Felt weird doing bench today. Good work though.

I started at 135 up to 215 then back to 135.

james said...

anyone confirmed for 12.5 for sunday afternoon? I am in

Ed said...

James, do you have the times for Sunday's gym opening - I'll add it to the post for Thursday and Friday.

Thanks

Tiffany said...

w/out equip = 5:55 CFPU and elevated PU

Started out the morning with a slow 3 mile jog (25:22) around my old stompin' grounds in VA, then did WOD, for elevated PU I put my feet chest level on a fence.

Erin Anderson said...

DeadliftATHON Article

Just jogged to get some soreness out and did 50 pu.

Meg Smith said...

Ed, I'm tracking 1500-1700. I'm in for Sunday, too.

10 snatches @ 65#
30 DU
10 push ups
4 RFT 13:32 Was moving slower than I wanted, but found my DU slow today. I'll blame the deep water in the Bubble.

Paige said...

Started with yesterdays 3 RFT of HSPU with the bands, weighted step ups/lunges/abmat/row....got somewhere around 170?

Then tried todays bench press workout starting pretty light. I haven't bench pressed since college I think.
45/55/65/75/80/85 then back down. Didn't have a spotter so I tried what I thought I could get back up!

We might be in Sunday for the games WOD if we don't find a gym or the time on our travels.

Arod said...
This comment has been removed by the author.
Arod said...

Out house hunting in DC. Not much in my hotel little fitness center but i have been able to improvise the last two days. Used the 65 lb Dumbells in the hotel for the chest workout today. Yesterday, did the 21-15-9 workout outside as the weather up here has been great.

Scott said...

135-10
155-8
165-6
175-4
185-2
205-1
185-2
175-4
165-6
155-8
135-10

First bench in over 2 years, and last time I torqued my back, so I am happy. Probably could have gone higher, but I will take it.

Alex E. said...

Dan and I are here enjoying the lovely weather in Wisconsin. Its true look it up.

Yesterday did:

25-20-15-10-5 Pushups
25-20-15-10-5 ABMAT
1 hill run between each set.
9:22 Alex 9:42 Dan

Today did:

15 Min AMRAP
10 Air Squat
20 Push Press with 12lb medicine ball (That's all we had)
150m run
10 rounds Alex/Dan

Its fun to plan workouts with minimal equipment.

James can't wait to see the results of your 18 miler...

Alex E. said...

I'm also in for Sunday afternoon.

Mac said...

(10)190, (8)205, (6)210, (4)210, (2)210, (1)210, (2)205,(4)190, (6)185, (8)170, (10)165(f)

The old me would probably have been pretty disappointed at this weak benchpress showing, but the old me couldn't do a snatch...that's a tradeoff I'm willing to accept. Still, thank you to whoever is programming for sticking this in. Been a long time since we benched.

Jimmy S. said...

Michele and I are in for whatever CrossFit wants to dish out on us for 12.5 on Sunday. See you there!!!

Mike D said...

135-10
185-8
205-6
205-4
225-2
235-F
225-1
205-2
185-4
185-6
165-8
165-10