 |
| start... |
 |
| finish! |
TRAINING:
A1. OHS @ 1010; 10 reps x 7 sets: rest 1 min
A2. CTB Chin Ups; 10 reps x 7 sets; rest 1 min
+
In 4 minutes from an empty bar find your 1RM Press
rest 10 sec
Tabata Sit Ups anchored no abmat - total
rest 10 sec
AMRAP Double Unders in 4 minutes
post loads for OHS, and total for part 2 to comments
(part 2 total = load in # + total reps + total reps)
41 comments:
A1: 5 sets with 50kg, 2 sets with 55
A2: All UB CTB
Part 2 total: (143+113+269)525
Had a hard time holding the bar stable OH, esp when I got Arse to Grass, so kept it light.
Happy with D/U, as they used to be a weakness
Soren
A1.165x4 170x1 175x1 185 x1
A2. all unbroken
195
336 (19x2 18x6)
210
A1. 155, 175x3, 185x2, 205
A2. mix of CTB and COB
(185, 125, 140)-460
DU are a weakness switch to diff rope trying to get use to it.
A1. 115 all sets
A2. Completed
Total: 567 [225(PP PR)+122+220]
A1. used 60# for all 8 reps. Startig to slowly do these again
A2. all unbroken
Total- 461
shoulder press- 157#
situps 108
Du-196
Back squat: 225x3,255x3,285x5
A1: 105,115,85(wrist sore),105,115,125,130(Rep PR)
A2: unbroken
+
Part 2: 125+157+155 = 437
Notes: only did 7 reps for OHS, I can't read apparently
- Shoulders were SMOKED from OHS. Disappointed with Press and DU. Did have to re-tie both shoes twice. Still, no excuses
Decided to do 300FY for the first time as I just bought an airdyne.
score= 200 humbling, the last 9 min sucked haha
goal is 250 by spring
bought some equipment for the gym last 2 days...
- 3lb pair to 45lb pair Hex Db's with 3 tier rack and a 3 yr old schwinn airdyne owned by a grandma, all for 540$
A1. 5×115, 2×125
A2. Unbroken
Part 2:
115 Press (called it there for shoulder)
138 Tabata Situps
238 DU’s
Total 491
A1. 60kg all sets, unbroken
B2. all ctb, unbroken.
No time for the rest, off with the family for the day.
Part 1
A1. 135 x 10 UB all sets...except last set got 9/10 Damn!
A2. CTB x 10 all UB
Part 2
215+128= 343
Missed 225 on the press, tabata sit ups all 16 reps. Not able to do DU's because of ankle.
Awesome workout, really liked this one.
A1 100,105,110,115,120,125,130
A2 Done. Last 2 sets COVP
Press 155 (5#PR)
Tabata 144 (20,20,20,20,19,17,15,13
DU 232 (First 76 UNB, PR by 6)
Total 531
Wanted one DU/second. Was on pace 3min in, but couldn't get there. Too many trip ups near the end, needed to breathe and calm down.
Great WOD. Felt good today.
A1. 115, 125, 135x5
A2. unbroken
175(PR)+ 151 + 186 = 512
used heavy rope for DU's. Buddy Lee rope breaks in the cold, so will be using heavy rope for next couple months.
A1: 3 set w/ 125#; 1 set w/ 135#, 2 sets w/ 145#
A2: All UB CTB
Part 2 Total: (185+85+222)=492
Did situps shoulder blades to ground at bottom, chest perpendicular at top. Definitely a weakness for me.
Did doubles in sets of 20 so I wouldn't burn out by minute 2.
A1. 65, 65, 65, 70, 70, 75, 80
A2. 6x7, still working on CTBs, didnt hit chest on every one
Part 2 Total: (125+71+189)=385
tabata: started with situps, but ribs were hurting too much so stopped after first set, took 1 set off then did last 6 sets with pushups. pushups were a bad idea right before the double unders.
18,-,16,11,8,6,6,6 = 71
A1.75,85,95,105,110,120,130
A2.all unbroken
Part 2:
486 total
Pressing strength still not where it needs to be
A1- 115# X 7. Stability on last set was tough
A2- CTB unbroken
1Rm press- 130#. 15# short of my PR
Part 2 - 88+160=248
Lamarr
a1. 135,145,150, 151,152x6,151, 152x9
a2. unbroken and powerful
175+93+188(218 on second attempt after 1 min rest)
i experimented with 20g protein after a1/a2 then 20g protein after double unders
banana 20 min after
A1: 95,95,95,95,105,115,105. UB except 6th set.
A2: UB except 7th set
1rm = #125
Tabata+DU's 100+165=265
Depth on OHS needs a little work on beginning sets
@garage crossfitter
"last 9 min sucked" - great line.
A1: 95#x3, 115#x4 (wrist still unhappy)
A2: Unbroken
185+138+119= 442
meh.
I've been using my globo's thick weighted jump rope thinking that when I finally by a speed rope I'll break the sound barrier with my well conditioned DU's. This is bound to backfire.
176, 184, 198, 208 then called it because my shoulder was feelin funny with the support. Continued with pullups on the minute after, all unbroken.
163 press (shoulder felt weird still)
129 sit-ups
277 doubleunders
569 total
28/5'7"/145
Part 1:
A1: All 7 sets unbroken @135#
A2: All 7 sets CTB unbroken
Part 2:
1RM press - 165#
Tabata sit-ups - 120
Double Unders - 204
TOTAL = 489
**Welcome newcomers Vic and Jared**
a1. 181/181(6)/176/176/176(8)/176/198(5)
a2. all sets UB
Part 2 total: 546
press: 175
Tabata sit-ups: 73...WTF?
DUs: 298
notes: cramped up real bad on sit-ups by 4th set...no explanation...worst score I've ever had on tabata SU
OHS felt great despite a few fails
Torn bicep still so did strict ring dips instead of pull ups.
A1. 115#, 135x3, 145#x2, 135# (bicept felt weird so stopped at 8th rep)
A2. All strict ring dips unbroken
Part 2:
1RM press: 200# (10#'s from PR)
Sit ups: 93
Double Unders: 244
Total: 537
Last few reps on 145# OH squat felt weird on bicep so knocked it down to 135# last set. Could have gotten 205 or 210 on press probably but didn't want to push it with top of bicep still torn. All sit ups top of hand touch behind head to touch the DB's anchoring feet. Today was the 3rd day of training, so rest day tomorrow and try to catch up with the blog after hopefully.
I'm a member at CrossFit Redline in Naples, Florida and this was my first OPT Workout.
Part 1:
A1: Sets 1-4 @ 95, Sets 5-6 @ 115, Set 7 @ 125 broken 5,4,1
A2: CTB Sets 1-6 UB Set 7 Broken
Part 2:
-1 RPM Press 135 (Failed 155 attempt, and short my original PR 145)
-Tabata Situps 122
-Doubleunders 145
Total: 267
Thx Anthony and Jeff for the invite it was fun!!!
Also down 3#'s in the last 12 days. Trying to figure out how to maximize performance and recovery...think I'm slowly figuring it out. Stats:
M/24/5'9/180#
A1- 95,105,115,125,135,145
A2-unbroken
Press-145
Situps-133
DU's-304
Total- 582
Still unsure about my shoulder, press is 20lbs under PR
26/m/145
A1: 105/110/115/120/125x7(lost the weight at the bottum)/125/125
A2: UBx7
Part 2: 469(150lbs+117+202)
mix of a couple days...
5 x 250m run, 90s rest- 46.7/ 45.3/ 42.7/ 39.8/ 34.7
10 min rest- accumulated 120s of freestanding handstands
5 x 250m row, 90s rest- 56/ 54/ 50/ 46/ 38.4
OHS x10- 135 x2/ 155x2/ 185/ 205/ 225(f)
PU x10- alternated b/w 2-finger rock ring and softball grips
tabata sit-ups- 141
no rope... ordered one 2days ago...
squat- 245(3)/ 265(3)/ 285(5)
- row and run felt pretty gd...
- 205 x10 OHS is a rep PR at this wt...
~gm2
a1. 130,140,154,154,154(broke@7),154(B@6), 154(b@7)
A2. ub
Score= 504
Press 165, failed 170x2
Situps 102
Du's 237
Thought I'd get to BW on the OHS today, but after 1min rest it wasn't happening!
A1. 95# for each
Part 2. (135+100+214)=449
-used some bunk skipping rope with weighted handles, so wrists burnt out fast.
Deadlift warmup
135x5, 225x5, 315x5, 405x5
A1. 115# all sets, got a little slow at the end, fell off tempo
A2. All UB CTB
Press: 185
Situps: 101 (14,13,13,13,12,12,12,12)
Double Unders: 300!!! First 227 unbroken, new PR (2:20). Broke the rest into 43 and 30.
And done.
A1. 2 x 95#, 2 x 115#
A2. Subbed 20sec row sprints
Press 135#
Tabata 101
DU's 224
total= 460
Bruised ribs about 10 days ago, tried PU"s in warm up they where to pain full and OH squats became to pain full so I stopped after 4th set. Still felt good to do something.
A1. 135/145/155/165/175/185(f-10)/185 - unbroken except 6th set
A2. all unbroken
392 (185+127+80)
Good workout...shoulders smoked.
Training from Dec 9:
Press:105(3),120(3),135(10)
Deadlift:230(3),265(3),300(13)
+
B.Power Clean:190,200,210,220,230(1)
C.UBx5 (44 in each hand)
Made a few changes to work on weakness.
39/6'2"/200
A1 OHSx10:
1) 60kg (UB)
2) 65kg (UB)
3) 70kg (UB)
4) 91kg (9/1) - 200# Was going for x15 bw but arms were shot. Video'd the attempt... Boo!
5) 75kg (5/5) - Balance issue
6) 70kg (UB)
7) 65kg (UB)
A2 C2B: All UB except for 6th set.
Part II Total: 564 (165+127+272)
Everything was back to back tonight. Minimal rest. I knew shoulder fatigue was going to be an issue on A1 once I finished set 3.
A1. 185, 205, 215, 225, 230, 235, 240
A2. All unbroken
190# on OHS
138 Sit-ups
278 Double Unders
Total = 606
OHS 145,150,155x5 (in lb's)
CTB -UB
press+tabata sit up+dbl under
160(pr)+128+181=469
A1: 5x(45,47.5,50, 52.5, 55kg). Tweaked my shoulder in the 5th set. Havin issues with this movement.
A2: 10, 10, 9, 8, 9. DH Ring Pull ups.
B: 67.5kg.
C: Hi Score 13, Lo Score 12.
D: 159
My bad, sorry. Part 2 score 406.5
شركة مكافحة حشرات بتبوك
شركة مكافحة حشرات بالطائف
شركة مكافحة حشرات بحائل
ارخص شركة مكافحة حشرات
Post a Comment