Warm-up Drills (03.08.2010)Run 400m
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill
''Heavy Push Press'' (03.08.2010)
Push Press 5-5-5
Post loads to comments.
''Transferring Strength'' (03.08.2010)
Complete 4 Rounds for time of
300m Row
5 x Anyway Ground-2-Overhead
10 x Burpees
Post times to comments.
Notes: Use 90-100% of your heaviest successful 5 rep attempt from the Heavy Push Press part of today's WOD.
CrossFit Endurance WOD (03.08.2010)
10 rounds of (:30 on x :30 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting on 8-10.
Post distances to comments.
Posts
24 comments:
that T-shirt is gonna be oh-so-sexy.
Transferring Strength 13:28 (75 lbs) Felt good to be back.
Samy, I like the logo.
Brian
Bert likey.
Sammy! Weight utilized was 95/100/105. Used 95, time was 14:08. Larry
Heavy Push Press
135/145/160
Met.Con @ 155
17.07
Dang!
Troy's buddy that works for a company designing t-shirts for the military came up with that design. The whole concept has been Troy's brainchild since the original sketches, so we have him to thank when the shirts and hoodies finally come in.
I always love to see stuff like this from our members, like Jill and Walter's son's t-shirt designs... Our community here is second to none.
Jill had some designs and Walter's son had a design...
Heavy Push Press
185/205(Fail on 5)/205(Fail on 4)
"Transferring Strength"
13:49 @ 185#
-Troy
Heavy Push Press
65/75/85
Transferring Strength
15:05 @ 85lbs
Birthday WOD
Successful completion without hyperventilation
Yeah, sadly no hyperventilation...
Welcome back to your warrior clan, B-Rye.
Will
135/135/155
13:52 at 155lbs
135/135/155
13:52
Heavy Press 5-5-5 135/145/150
Ran out of lunch break time so I had to sub "Grace" for "Transferring strength".
Grace Rx'd 12:14 PR
I will be on my own most of the week (may need subs Samy)as Jack has hockey tryouts all week. I hope to make it in a couple of eves.
Mark
Heavy Push Press
115/120/125
Transferring Strength
15:42 @115
Awesome design, can't wait to wear it!
Chris
115/135/145 heavy press
met con
13:31 @145 lbs
Indy
65/75/85 "heavy" press
met con
12:01 push press @85lb
Khan
65/75/85 heavy press
met con
12:12 @ 75 lbs
Laura
Heavy Press
95/105/120
Transferring Strength
105# - 14:23
Heavy Press 95/105/125(2)
Transferring Strength
16:38 @ 95#
peter
Heavy Press 115/135/155
Transferring Strength
135lbs 13:07
heavy press
155/175/185 failed at third rep
transferring strength
165lbs 19:27 (suckfest)
Billy
Nice work today OD.....wait we havent seen OD!! Where in the world is OD....our den mother!!! Get your ass back in the gym OD we miss you
Mark: Sure, just let me know what you need subs for.
Billy: I just assaulted OD's email, she can't hide from us forever.
Sign me up for a shirt
12:15
95/115/135x2 Fail
Post a Comment