OHS 3x5

WOD

Dynamic mobility before the WOD and OHS movement prep

OHS 3x5

Rest

Pull-Ups 3x25 (perform 25 pull-ups rest 2' for 3 intervals) scoring is total time to complete 75 pull-ups including rest intervals

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This picture is a great example of different scalings and types of ways to perform pull-ups. See how many different was you can find pull-ups being performed in this picture?

Comments

Erin commented on 30-Mar-2011 07:59 AM

OHS 75-85-95-105-115** PR for 3 reps...unbroken...see that, Candace?? ;) Way to go morning crew!! Terra, your OHS are getting better and better. Just keep working on that stability and you'll have it in no time!! No time for pull-ups today. Happy Wednesday,
everybody!!

Terra commented on 30-Mar-2011 08:44 AM

Way to go Erin and Ben! I cant wait to get a PR so I can get my pic made. Oh thats right, I did PR. I guess your PR has to be in the triple digits. OHS: 55,65,55,60,65. It's a hard movement for me but geting better. Thx for the help this am D and Erin.
I think I could have done 75 one more set. Pullups 8:48

Tina Neuwirth commented on 30-Mar-2011 01:51 PM

Wow, Erin, way to go! Terra too! A PR is a PR at any weight! And Ben too, I guess? I tried the sectional WOD today...I knew it would be tough, but WOW! I am really feeling it on the things I have not been able to do in a while, like box jumps! This one
is all mental. Just tell yourself to keep going and don't fall off the box! 6 rounds plus 6 DLs, Rx'd. Jenn did it with me and got 8 full rounds...YEAH Jenn!

Michele commented on 30-Mar-2011 07:08 PM

Did Back Squats today - 65,76,85,95,95 Still feeling the quad strain from almost a month ago! Also did 3X10 GHD hip extensions, which also did not feel good on the quads!

Charlie commented on 30-Mar-2011 08:09 PM

ohs: 115-135-155-165(2)-155 pull ups: 42s/41s/40s

Shannon commented on 30-Mar-2011 08:13 PM

OHS: 65,85,95,105,115... Had to do it for you Candace!! You did so awesome today I felt I should make you proud of me! Pull ups- 36,38,41 seconds so- 1:55... I was really excited about the OHS and I was only able to do it due to tips from Reed and Charlie.
Thanks guys! Rest up for the WOD Friday!

Candace commented on 30-Mar-2011 08:27 PM

Shannon I love it!!! Haha. I'm so proud of all of us girls always getting new PR's. We have an amazing group of women(and men) at our box. I'm so excited to be a part of this community. I'm always proud. Anyway, today I did the Games WOD # 2. I was 5 shy
of 6 rounds. Jennifer, 8 rounds! Wow! I'm thoroughly impressed. Way to kill it! Good luck to rest of y'all doing it this wkend. It was fun. :). ~Candance

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Metcon

WOD

Dynamic mobility before the WOD

Row 400 meters at 95% tempo before the WOD

AMRAP in 20 minutes of;

Run 400 meters

Wall Ball 22 reps

OHS 11 reps 95/65

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Comments

Matt commented on 22-Mar-2011 07:06 PM

4 rounds plus 200m as rx'd

Troy commented on 22-Mar-2011 07:15 PM

4 rounds plus 200 meter run, 65# OHS, 14# WB. Good work Corey and Jimmy!!

Coach D commented on 22-Mar-2011 07:38 PM

WOD- 5 rds and run. Yesterdays WOD- 315-335-355-365-375-415PR! 2:09

Corey commented on 22-Mar-2011 08:24 PM

5 rounds tonight as rx'd. Wow, my legs felt like lead on those last few.

Candace commented on 22-Mar-2011 09:10 PM

Hot yoga tonight. Yesterdays: DL-115-135-155-165-185(2) Way to go coach D! That's awesome!

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OHS

WOD

Dynamic mobility before the WOD

Overhead Squats 5x5 (initiate lifts with 60% of 1RM)

Rest

15-13-11-9-6-3

Burpees

Pull-Ups

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We will re-open the Friday 6:30 pm class for this week since we are closed on Saturday for the CrossFit Endurance Trainer Course. Please make note of this change in schedule. There will be a 5:30 pm and 6:30 pm class on Friday.

Ladies Night Out tomorrow night! Meet at the box at 6:30 pm!

Comments

Charlie commented on 02-Mar-2011 07:38 AM

ohs: 95-135-135-135-145

metcon: 5:13

you got me on the unbroken pull-ups, pete...nice work

Erin commented on 02-Mar-2011 07:58 AM

OHS- 55-65-85-95-110 (PR for reps unbroken)- Got the first two rounds in for the MetCon but had to leave to get ready for work. Everybody watch out for Terra. Her shoulder mobility was rocking ths morning. She'll killing us all over head soon. BIG group this morning. Tons of fun!!

Peter commented on 02-Mar-2011 08:22 AM

Another intense metcon! OHS: 95/135/155/165/175(1)165(4).
Metcon: 4:58 as RX'd. Unbroken is the way to go. Charlie put the heat on this morning! Way to go Don! Way to knock out those pullups unassisted.

Terra commented on 02-Mar-2011 09:21 AM

My least favorite move...but two weeks of focused stretching and I can tell such a difference. 35, 45, 55, 55, 45 (10). I went down on the last set and did more reps to practice the move. Metcon: 7:02. Sure hoping to open up my shoulders so I can learn to kip. Deadhangs even with the band suck. Fun class this am. Great to have everyone there. Way to go Erin on 110#. I bet your 1rep max is way higher :)

Coach D commented on 02-Mar-2011 07:17 PM

WOD 20 min Amrap, 20 KB 1.5, 20 GHD situps, 5 deadlifts 265- 6 rounds plus 20 KB. Core smoker! Boy do we have some strong women of CF or what? So impressed with how everyone is progressing. The skill level and capacity of our box is elevating. Great work by all. Pete looks like you slayed the dragon the fastest! D

Michele commented on 02-Mar-2011 07:20 PM

OHS-35,45,55,60,60 Felt pretty good for not having done this in a while. Metcon-8:30.

Corey commented on 02-Mar-2011 07:22 PM

OHS - had to start slow and not go as heavy as last time since my AC joint in my shoulder has been real sore lately - 95-105-115-135-165. 5:23 on metcon. I knew I was beat when I dropped from the bar on the round of 9. Way to go Reed! You have all the capacity in the world. The only thing you need to do is believe it and you're going to blow these wods up!

Peter commented on 02-Mar-2011 08:56 PM

Wisdom tooth WOD. 4 rounds for time. 40 minutes, 4 teeth extracted. Now this one wore me out!

Reed commented on 02-Mar-2011 09:02 PM

OHS 95,105,115,135,165(4) 5:59 on the burpees/pull ups. I was really pumped about my OHS because when we were done I weighed and I was under 165lbs. Thanks Corey, I think chasing you, Pete and Charlie has honestly made me a better athlete. Some really great PR's tonight! Good job Shannon and Candace and Erin.

Candace commented on 02-Mar-2011 09:08 PM

OHS 75-85-95-105-115(2-PR) I have got to work on balance! This one tears me up cause I know I have it in me. Great class tonight. Thanks for the motivation everyone. And yes, our females are amazing. We rock! Metcon:7:13 Welcome to the box Jesse!

Shannon commented on 02-Mar-2011 09:37 PM

OHS- 75-85-96-105- tried 115 but couldn't even get it overhead. I did the metcon with almost all my pull ups butterflied. Burpees kill me, apparently. I was pretty sick coming into the box tonight and super sick leaving. I am trying to recover with a ton of medicine and sleep. Great job everyone! Its such a blessing to be a part of this family.

Corey commented on 02-Mar-2011 10:01 PM

The women rocked that OHS! I watched Candace and Shannon and you guys are amazing! It took me forever to be able to get even 95# with any consistency. Attempted an endurance wod tonight. 1 mile x 3 with 2 min rest between. First mile felt good - 6:24. Hilly route through the neighborhood. Recovered quick and started back out. Pace was about 6:40 at 1/2 mile mark then my right quad cramped up. Stopped for a few minutes and ran back the other half at about an 8 min pace to keep from cramping again. Getting hydrated now. Still a good run.

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Overhead Squats

WOD

Dynamic mobility before the WOD

Overhead Squats 5x5

Rest

Four rounds for time of

Wall Ball 20 reps 20/14

Overhead walking lunges  10 ea leg 25/15

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Comments

Peter commented on 07-Feb-2011 08:17 AM

Nice to be back at the Box! Fun WOD this morning...your legs are gonna feel great after this one. OHS: 95/115/135/155/165. Metcon: 5:57. Great effort by all. I advise you to rest when your finished or rest when your dead.

Corey commented on 07-Feb-2011 07:20 PM

OHS - 95-115-135-155-175(4). Metcon - 6:48. Way to smoke it Charlie. Can't wait to see Athena on Top Shot tomorrow night! History Channel - 9:00pm

Charlie commented on 07-Feb-2011 07:37 PM

ohs 95,115,135,155(4),165(3)
metcon 5:30

Coach D commented on 07-Feb-2011 08:52 PM

WOD - OHS-135-155-175-190-200(2), Meetcon
6:42 rx. Great fun by all! You guys were killin it! Remember, come over tomorrow night 9pm sharp for Athena Watching!

Candace commented on 07-Feb-2011 08:57 PM

OHS-75-85-95-105(2)-110(2)PR. Metcon as rx'd 8:11

Reed commented on 07-Feb-2011 09:15 PM

OHS 95,115,135,155,165(3) Metcon 8:45 I think. Tuff one for me but I tried to keep my head up and finish strong. There were a lot of strong lifts tonight! Way to go Erin on the PR this morning! Charlie you for real killed that Metcon, that was impressive man. Good job to everyone and just so you all know the Grilled Chicken Salad with Avocados Shannon made for dinner was LIFE CHANGING!!!

Shannon commented on 07-Feb-2011 09:19 PM

I am so glad to be back in the box. I never thought I would actually miss it. OHS 65-75-85-95-105. Surprised myself tonight. Nice surprise. Way to finish strong Candace! Everyone looked very strong and happy to be able to workout again. Metcon 6:49. Apparently I made a pretty good salad :)

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Snatch

WOD

Dynamic group mobility before the WOD

Snatch - 15 min to reach your 1 rep max snatch lift

Rest

Three rounds for time of;

Run 400 meters

OHS 10 reps 115/75

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Great times during "Annie" yesterday. Corey, Pete and Candace had the fastest prescribed times and hit the whiteboard! If you are an HFB member the last measurements for the second week need to be performed today. Please notify your coach that you need to be measured. Keep up the good work!

Comments

Tina Neuwirth commented on 18-Jan-2011 07:18 AM

Did the second part of the WOD today (can't snatch, but can't wait to get back to it!). I did elliptical instead of running...takes a little longer unfortunately and used 65# for OHS (but that actually felt pretty easy, probably should have gone Rx'd): 11:14. Sounds like the HFB group is doing great! Keep up the good work. I can't wait to hear the second week results!

Michele commented on 18-Jan-2011 06:29 PM

Snatch max - 45# :( Metcon-9:14 with 35# OVHD squat. Probaby should have done more weight on that. Added 3X10 GHD hip extensions. New Nutrition Post coming up!

Corey commented on 18-Jan-2011 07:54 PM

Did light snatch work to work on form. Just went to 115#. 7:39 on the metcon. Craig you got me by about 13 sec. Great time! Guess I just need to run faster next time since my OHS were unbroken.

Candace commented on 18-Jan-2011 08:48 PM

Max snatch- 85# Metcon-11:04 rxd. OHS were solid. Just gotta pick it up on the running! Good job Corey!

Craig commented on 18-Jan-2011 10:17 PM

Max Snatch - 165#. Just couldn't get under the 175. Primarily a form breakdown, so I backed off and did some more work at the lower weights. 7:26 on the metcon with unbroken OHS. I think I had a good pace on my runs, especially the first one. By the third one, I looked more like a poodle trying to run on its back legs.

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Overhead Squats 3x5

WOD

Overhead Squats 3x5

Rest

Tabata KB Swings 1.5/1 pood 

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Again, this pic is right side up! Ah yes, burpees in the morning. What a way to start your day!

Don't forget about the HalloWOD this Saturday at Lululemon in Fort Worth @ 9:00 am. There will be a fun WOD in costumes with food, fun and bring a costume or funds to donate!

Comments

Peter commented on 18-Oct-2010 08:08 AM

OH Squats: 95/115/135/155/175(2)1F This was a PR for me. Tabata KB swings with 2Pood: 12-10-11-11-10-10-10-6. All of that work and I end up with 6. The 2 Pd got pretty heavy on the last 2 sets. I only got it half way up on the first rep of each. It'll wear you out.
Great group this morning! Good to see everyone take it up a notch.

Tina Neuwirth commented on 18-Oct-2010 01:22 PM

OHS: 65-75-85-95-105. Maintained my weight from last time and felt pretty good. Really wanted to try BW (my normal, not current) but didn't think it would be a good idea! Tabata KB (35#): 12-12-12-12-11-11-11-11. 92 total. Way to show off with the 2 pood, Pete!

Terra commented on 18-Oct-2010 02:26 PM

This is my weakest lift...errr. 34,45,45,55,55 my shoulders are NOT flexible enough to hold the weight overhead! Tabata KB 35# 11-10-10-10-9-9-9; guess we all need a class from Tina on how to swing faster!?!?! Way to go girl!

Corey commented on 18-Oct-2010 05:53 PM

Fun strength wod. OHS- 95-115-135-155-175(1). Took me a few tries to get the balance on that last one then lost my balance again and couldn't recover. KB swings with 2 pood - 10 reps every round. Pete, we had the same number of total reps. It takes longer to swing that big bell. I'll have to shoot for 11 next time to ramp up the speed.

Michele commented on 18-Oct-2010 08:36 PM

Overhead Squats - 35,45,55,60,65(F),60 Almost got the 65 but my wrists didn't like it, so I did all 3 reps again at 60#. Tabata swings - 25# at 10,10,10,10,10,10,10,10 Way to go 35# girls!!!

Coach D commented on 18-Oct-2010 10:08 PM

OHS -135-155-175-175-185(2) Tabata KB 11-10-10-10-10-10-7-7. Corey put the smoke on us all today! Way to go dude. Hips on fire! Great work by our on-ramp athletes also.

Erin commented on 19-Oct-2010 08:34 AM

OHS 85-85-95-100-110-- Once I got warm and loose enough they felt really good. I wanted to go for 115(PR) but I was out of sets. KBs 12-12-10-10-10-9-8-8, RX'd.

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Overhead Squats

WOD

Dynamic warm-up and mobility before the WOD

Overhead Squats - 3-3-3-2-1-1

Rest

For time 

100 Wall Ball  20/14

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Saturday morning the 25th @ 9:00 am at Luke's Locker in downtown Fort Worth, GSX will be hosting Fight Gone Bad. If you are interested in going downtown and doing FGB let us know! This is a great opportunity to donate your sweat and effort for a good cause.

All things are difficult before they are easy - Thomas Fuller

Comments

Peter commented on 20-Sep-2010 10:19 AM

OH Squats: 95/115/135/155/165(pr)/175(pr).
100 wall balls: 3:12 unbroken as Rx'd.

Don commented on 20-Sep-2010 01:14 PM

OH Squats are finally starting to feel right. Thanks D for the tips and pushing me to work on form today and forego weight. I think the next set of these I can start moving heavier with a degree of confidence. 100 wall balls: 3:47 broken with 14# ball while wrists are healing.

Tina Neuwirth commented on 20-Sep-2010 01:58 PM

Picked up the Friday WOD from 9/3/10 that I did not do that day. I like to save those that I can do at the clinic for days when I work out here. Anyway, it felt much hotter today at lunch than I expected, so the running about did me in, but I did all KB's unbroken. 18:22 Rx'd. Still trying not to cook Bryna, but today I got so hot, I'm not sure how good a job I did!

Tina Neuwirth commented on 20-Sep-2010 01:59 PM

By the way, the WOD was 4 rounds: 25 KB (35#), 10 walking lunges (each leg), 400 m run.

Peter commented on 20-Sep-2010 04:14 PM

D - Count me in for Fight Gone Bad. Where is it going to be exactly?

Matt commented on 20-Sep-2010 08:30 PM

OHS - 135x3-155x3-165x3-175x2-185x2-190x1(PR)-200x1(F)

Elisabeth commented on 20-Sep-2010 08:32 PM

OHS- 35(3)-55(3)-65(3)-75(2)-75(1)-80F-80F. 75# PR. Happy with that.

Reed commented on 20-Sep-2010 08:45 PM

OHS: 95,115,125,135,145,155 and then tried 165. Failed on 165 but it was mental so next time I'll get it. 100 wall ball: 5:15 I feel like I should of done better. Charlie you killed it man!

Coach D commented on 20-Sep-2010 09:30 PM

WOD OHS 3-3-3-2-1-1, 135,155,165,175,190(2 performed),200(1f) PR, 100 WB for time 3:10.

Pam commented on 20-Sep-2010 11:44 PM

OHS-65(3)-75(3)-85(3)-95(2)-105(1f-1 good one)-110(1f-1 good one)PR. 100 WB:4:58.
I'm in for FGB too, just let me know where!

Tina Neuwirth commented on 21-Sep-2010 05:41 AM

D, you had to take Pete down...2 seconds! That sounds like a future race to me! Pam, awesome numbers girl! Way to go!

Michele commented on 21-Sep-2010 06:31 AM

OHS-35,45,55,65,70,75(PR by 10#!) Wall Balls - 4:58 Wanted to finish in under 5:00 but probably took a few too many breaks! Another "sounds easier than it actually is"!

Charlie commented on 21-Sep-2010 10:21 AM

95,115,125,135-pr,145-pr,155-pr, 165-f (couldn't press weight-should have squat-jerked)

3:30-something wall balls

nice push tonight, reed.

Athena commented on 21-Sep-2010 01:11 PM

+1 on what Tina said. Great numbers on that OHS, Pam! WOD at CF Intrepid somewhere in L.A.: 3x5 back squats (of course I interpreted it like we did when in fact they meant 5x3) 115, 125, 135, 145, 155 then metcon: 3 rounds for time 20 KB snatches (20 kb swings in lieu of due to still sensitive wrists), 8 strict pullups (used 2 purple bands) and 100m run. 4:40 ish. Great little box with a great community. It's great to meet several other asian chicks built like me lol.

Candace commented on 21-Sep-2010 01:33 PM

OHS 35-55-65-75-85-95. Didnt fail on any....guess im getting stronger than i thought. Wanted to push it until i failed. I dont think Ive ever gone over 65. So was a big jump for me. I can barely walk from the wallballs. Dont really wanna discuss my time on that one ;-)

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Overhead Squats 5x5

WOD

Dynamic shoulder and hip mobility before the WOD

Overhead Squats 5x5

Rest

Three rounds for time of

KB Swings 20 reps 1.5/1pood

Pull-Ups 20 reps

Box Jumps 20 reps

Static and relaxed stretching after the WOD

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Brett pulls his first 5k row with a legit time of 21:55! Way to go dude!

Remember that we have the Nutrition 101 Seminar Thursday night @ 6:30pm. We will try to finish the seminar by 8:30pm. Have a great rest of the week.

Comments

Michele commented on 07-Sep-2010 09:44 AM

OH Squats - 35,45,50,55,65 Metcon - 12:27 (25#KB, grn band, 19" box jumps)

Michele commented on 07-Sep-2010 12:40 PM

It's only a few days until my first 5K ever, so I felt the need to run the hill that's at the end of the race. I just needed it mentally! About 1 1/2 hrs after the WOD Darin tracked my time and distance, and oddly enough I ran a better time uphill than downhill! .7 mile in 6:09 at 8:47 average pace!

Troy commented on 07-Sep-2010 06:50 PM

OVHD Sqts: 75-85-95-105-115(1). Couldn't hold form on that last set. Metcon 10:43 as Rx'd. 4 pm class hoppin with lots of new athletes! Good work all.

Matt commented on 07-Sep-2010 07:30 PM

OHS 5x5 - 115-135-145-155-165(6reps)

Elisabeth commented on 07-Sep-2010 07:37 PM

Didn't have time for the OHS. WOD. 9:45 scaled 1/2 of pullups w/ redband. Great job on hanging tough with your pullups Athena! And congrats on your OHS PR too.

Corey commented on 07-Sep-2010 07:40 PM

OHS-95-115-125-135-145. Feel like I'm starting to find the spot on those OHS's. WOD as rx'd 6:59. Thanks for the push Charlie.

Athena commented on 07-Sep-2010 07:53 PM

OHS: 45-55-65-75-95(PR). Need to find a way to make that left wrist stronger! Metcon: 11:21 as RX'd. Your pullups looked great, Elisabeth! Just a matter of stringing more of them together! Corey and Charlie, your OHS looked strong!

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Overhead Squats 5x5

WOD

Overhead Squats 5x5

Rest

Three rounds for time of

Row 400 meters

Cleans 6,8,10 reps 135/95

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Active shoulder with ear through and tight core!

Comments

Peter commented on 02-Aug-2010 07:21 AM

This was a rough WOD this morning! OH squats 95-105-115-125-145(PR). Metcon: 10:04. Way to step it up Terra! Your continous movement on the last set of Cleans almost grasped the win...Almost.
Good luck to the PM crew. This WOD probably feels better @ 106 degrees.

Charlie commented on 02-Aug-2010 08:15 AM

OH squats 75-95-105-115-125(2)-115(3) PR by 20lbs

Metcon-11:05 Rx'd

Legs were spent!

Erin commented on 02-Aug-2010 05:23 PM

OHS: 35-55-65-75-85. Could have gone heavier I think. My PR is 95 for 3 reps. METCON was a killer!! 11:09 with 55lb cleans. Probably should have gone heavier there too, but no matter what my quads and hips were toast. Way to PR in a big way today, Charlie. I felt good today. It was great to not be 2 and 3+++ minutes behind everyone else! Way to go everyone!!

Corey commented on 02-Aug-2010 07:52 PM

OHS - 65-95-115-135 Stopped there due to pain. Not ready for heavy metcons yet, so did some ring dips, deadhang pullups and a few muscle-ups, not for time. Yesterday did my core exercises and then my first metcon since the games - 3 rounds of 10 pullups, 20 pushups and 40 overhead squats with a light barbell - 5:10. Nice job evening class. Way to PR Troy.

Troy commented on 02-Aug-2010 09:29 PM

OH SQTS - 65-75-85-90-95(2)(PR). Not very strong on the OHS, but I'm making progress. Metcon - 10:38 with 105#.
Good work Robbie!

Athena commented on 02-Aug-2010 09:36 PM

OH Squas: 35-45-55-65-75. Metcon: 75# 9:26. Great job, evening class!

Michele commented on 02-Aug-2010 09:45 PM

OHS:35,45,50,50,55 The last set felt better than expected, so I probably should have done only one set of 50 and ended with 60. Will get it next time! Metcon - 10:07 with 55#. Quads sufficiently turned to Jello again!

Coach D commented on 02-Aug-2010 09:50 PM

OHS 5x5, 135,155,175(4),185(4)PR
WOD 3rds for time of; 400m row, 135# clean - 8:55

Elisabeth commented on 02-Aug-2010 10:10 PM

OHS 25-35-45-55-65 Metcon-Scaled 65# 9:50.

Corey commented on 02-Aug-2010 10:44 PM

And way to PR Dman and Clayton! Clayton, 4 reps of 200# is crazy good.

Dan commented on 02-Aug-2010 11:57 PM

OS 35-45-55-65-65 that will do FOR NOW!!!Thanks Elizabeth for helping me that last set felt the best of the night. METCON = 11:21 w/65# cleans (darn cleans ahhhhh) I am going to figure them out I PROMISE!!

Candace commented on 03-Aug-2010 08:49 AM

OHS -35-45-50-55-60 Metcon: 10:16 with 60#cleans. And got my first pull up!!! What a way to start off the week......good job everyone

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Overhead Squats

WOD

Overhead Squats 5x5

Rest

Three Rounds for time of

Tire Jumps Over & Out 10 reps

Thrusters (hold @ top 5 secs ea rep) 10 reps  95/65

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Jacinto Bonilla, 70 year old Coach at CrossFit NYC (Black Box) and a CrossFit legend! Thanks Jacinto for giving me a better perspective. Age is relative...

Comments

Aaron Russell commented on 16-Jun-2010 09:00 AM

RACE DAY!! - Aquathlon 2k Swim - 10k Run: for time 1hr 57min 3sec. not bad... it was a super hot day. Darin what is the next TRI for ATO2????

Coach D commented on 16-Jun-2010 11:16 AM

Great work Aaron! Go to the ATO2 link and look up some races on the Ironhead site and any of the others. I am trying to decide now when my next race will be. Probably toward the end of July sometime.

Tina Neuwirth commented on 16-Jun-2010 04:44 PM

Reed, nice muscle ups! Looks better than my first ones, but it probably did not take you as long either! Good job! Today we did 10 sets of 2 reps BS @ 70% 1RM with 45 secs rest between sets. I did 150#. Then weighted push ups 5x5: 15-25-35(4)/25(1)-30-35. That is actually 15# less than my last time, but it felt pretty heavy today, probably because I am still so sore from Tabata on Monday. Have a great work out PM crew!

Corey commented on 16-Jun-2010 06:40 PM

Grand Rapids Crossfit (Michigan) - very nice people. Clean and jerk wod today 5 sets of 3 - 135-145-155-165-175-185. Felt good so, yes, I did an extra set.

Michele commented on 16-Jun-2010 07:24 PM

Planned to go to the box today but kids music lessons and vball practice got in the way. Home Tabata WOD - pushups(12), situps(13), squats(17), KB swings(9). 20 sec on, 10 sec off. Score lowest rep each exercise. Total rep count - 435. Ladies WOD in the morning!

Troy commented on 16-Jun-2010 08:31 PM

OVHD Sqts: 65-70-75-80-85, geesh...ovhd sqts are very humbling. Metcon: 7:20 with big "booger" tire and 75# thrusters thru first round and a half, then 65# for the rest.

Athena commented on 16-Jun-2010 08:47 PM

Overhead Squats: 55-65-75-85-75 Had to go lighter on the last set because the last rep on 85# was getting ugly. Metcon: 8:19, 65# Bubba first two and then bertha on the last. That overhead holding business wears you out FAST!

Pam commented on 16-Jun-2010 11:02 PM

Good job Reed!
OH Squats-35-45-45-55-55. Stuck with light weights and worked on form, definitely need it! Metcon with big bad Bubba and 45# thrusters: 7:35. Great job everyone and thanks Athena for the great pics!

Coach D commented on 17-Jun-2010 05:25 AM

Ovhd Sqts-95,95,115,135,95 worked on form. WOD-5:20 rx'd. Great cooperation and time in the box!

Brady commented on 17-Jun-2010 08:52 AM

been really busy with camps at school and family so hit another at the school. oh, how i love OHS- 95, 115, 135, 145, 145. WOD rx'd 4:45

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