warm up:
500m row
30/30 burpees x 5
pvc:
burgener warm up x 3
shoulder press x 10
push press x 10
push jerk x 10
split jerk x 10
workout:
10 rounds
push press @ 95# x 10
burpee pull ups x 10
10 min rest
10 min test: russian kb swing (M:2pood/W:24kg)
post time/reps for score
Thursday, February 19, 2009
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13 comments:
jessie k / 147
32:08 mod / 123 rx
jenn / 114
30:30 mod / 108 rx
luis / 196
26:08 mod / 149 mod
tracie / 130
50:16 mod / worked form
rowdy / 180
30:17 rx / 90 rx
jon / 150
25:50 rx / ?
mf / 200
34:27 rx / 112 rx
dr j / 180
17:05 rx / 186 rx
sherry / 113
24:20 mod / 185 rx
josh g / 175
23:24 rx / 142 mod
jeff / 170
20:48 rx / 170 rx
lisa / 114
22:46 mod / 165 rx
turbo j / 155
16:17 rx / 202 rx
christian / 146
25:47 c2b rx / ?
rey / 215
32:34 hes back! rx / 145 rx
josh k / 165
33:13 mod / 130 mod
ryan / 200
33:50 rx / 124 rx
So the 10 min. KB test....are you trying to get as many reps as possible in 10 minutes?
Thnx.
all our 10min tests are for max reps, maria. the moment fatigue sets in and bad form takes over, stop and rest in order to recover just enough to get some and go again.
Maria / 117
20:48 65#
230 (the 24kg KB was nowhere to be found, had to use 14kg...grrr)
Rob/216
20:15rx/90 rx
This WOD was a challenge!
Thanks!
Guy / 178 / Mass Gain WOD
75% Front Squat 3x5 - 145#
Snatch 1RM (3 attempts)-125# PR
75% Press 3x5 - 115#
Did yesterday's warmup-no jump rope; sub'ed 2:30 row, 400M run, 50M sprints x4, added 2 min HSPU work.
Holla at a Cracka!
Guy
nice work Guy,
I'll be doing the burpee/push press workout today with the girls....
the sand is killin' me!
Kristin
Thanks Baby! I look 4word to seeing your burpee/press results!
21 FEB late entry:
Guy / 178 / Mass Gain WOD
60% Snatch 4x5- 75#
60% Clean 4x5- 115#
60% Push Jerk 4x5- 115#
(For fun added-60% Split jerk 2x5- 115#)
Pullups 3 rounds, max reps-26, 26, 15 (3 min rest in between)
With Rob in Ger., me & Kristin, it looks like CFJAX is going Wild International!
-McLovin Out!
23 FEB Mass Gain WOD
75% Back Squat 10x3 reps- 185#
Clean & Jerk 1RM (3 attempts)- 175#
75% Push Press 5x5- 115#
Worked in 20 strict AbMats between each C&J, and PP set. Lovely.
-Guy
PS- body weight = 183 (up from 175)
Apparently the Mass Gain articles hold some truth.
-Fat Fatty out!
I am going to go to bed now. After roughly 8hrs, I will wake up, check out the WOD, drink the rest of my coffee and go demolish what you guys have/had in store for us.
Going wild,
rob
To Guy: Some very impressive numbers!
maria - not bad...very good actually! keep it up.
guy & kristin - get a room.
rob ger - good shit. be patient...beatdowns will come and come quick.
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