warm up:
500m row easy pace
handstand work for 5mins
tabata L-holds from bar
5rnds of:
pvc pass thrus x10
pvc press x10
pvc p. press x10
pvc p. jerk x10
workout:
press 3x1
p. press 3x3
p. jerk 3x5
5min rest then
50 tire flips for time
Wednesday, January 21, 2009
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3 comments:
name / bodyweight
loads / tire flip time
ryan / 200
105-105-100 / 3:50
cav / 163
95-115-125 / 7:23
josh c / 190
155pr-165-180 / 11:11
carla / 148
65-65-45 / 7:45
steve c / 210
135-165-165 / 5:25
jv / 120
110-135-135 / 10:12
josh g / 170
165-205-215 / 5:28
kyle k / 175
160-185-190 / dna
turbo / 155
155-190-fatigued / 5:28
brad / 250
215-235-235 / 3:36
blake / 190
185-185-185 / 3:22
steve / 160
145-165-145 / 3:47
justin / 160
115-145-145 / 6:17
beegees / 212
165-175-185 / 6:12
jenn / 115
55-70-70 / 9:45
shawn / 160
95-125-95 / 5:50
lewdog / 180
135-135-115 / dna
pat / 190
135-175-155 / 2:40
this was a lesson in overhead lifting. everyone quickly learned that fatigue makes any load heavier than what it weighs. i wanted a 5RM on the push jerk, fully knowing that the previous push presses and shoulder presses would undeniably stress and fatigue the body, eliciting proper form/technique in order to accomplish the goal of getting a load overhead 5 consecutive reps. mission accomplished...
How heavy of a tire you guys flipping down there?? I'm looking to get a heavier one at our facility, something around 350#
Guy / 175
140pr-160-165
Limited by non-Crossfit gym; no rack, so I had to clean the weight first. There are plenty of treadmills and elliptical machines though, so I got that going for me.
Holla at a Cracka!
Guy
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