i will CERTAINLY plutard!!!

WOD 3/15/12

A. Shoulder Press – 5, 3, 1+ @75%,85%,95% 
45-55-60
B. Push Press – Work up to a tough 1 rep; not a 1RM or PR
 75lbs

C. Push Press – 85% of part A – single rep every 20 sec for 6 min – Tempo (00X2)
60lbs

+

Complete: (9:58, 10:11)
-2 mile time trial (Using a partner relay format); TT = max effort – Rest while partner runs 1mile

SOOOOOOOOOO excited!! that was my first sub 10min mile! Thank god I was running with Janice, she’s awesome and wasn’t letting me walk at all. I was also really excited for the second mile, and kept a very similar pace. =) 

crossfit

shoulder press

mile

pr

WOD 3/5/12

Shoulder Press -
3,3,3+ @(70%,80%,90%) – Tempo(20×1)
40-50-55lb 

+

AMRAP in 20min: (9 rounds)
3 Wall Walks (3′ wall line,16″ ground line)
6 Pull ups (green band)
9 SDHP 55lbs (65rx)

*For wall walks your feet must start on the 3′ line on the wall. As you walk your feet up the wall and your hands walk back towards the wall they must come within and cross the 16″ distance from the floor. before you can descend and you can not come off the wall until your feet are back at the 3′ line.

I’ve had a big giant fail at recording my workouts and got in trouble for it, so i’m back. Good workout, I was excited that I did the green band, there were a lot of pullups in this one. I think that I could have done the SDHP RX, but we’ll see next time. =) 

crossfit

shoulder press

WOD 1/18/12

STRENGTH & SKILLS
Wendler Program Week 2

(A)Shoulder Press:
-(3, 3, 3+ @70%, 80%, 90%)
45,55,60

_______________________
CONDITIONING

5 ROUNDS OF: (13.something)
-5 DB Power Snatch RT 20#
-5 DB Push Press RT
-5 DB Power Snatch LT
-5 DB Push Press LT
-1 suicide sprint
*Suicide sprint = 1x10yd shuttle + 1x20yd shuttle + 1x30yd shuttle + 1x40yd shuttle. That is a total of 200yds of sprinting each round. Come to a complete stop and touch the line at each distance before returning to the start line.

crossfit

shoulder press

WOD 9/26/11

Shoulder Press
-5,5,5+ @65%-75%-85%
45-55-65

“RANDY”
FOR TIME: 5:00 even
-75 POWER SNATCHES 35LBS

Took me 14:45 total to complete the whole thing. Def have to work on my running and overall conditioning. 

crossfit

shoulder press

randy

WOD 9/20/11

Just did strength yesterday, since I had hockey practice last night. That’s MORE than enough conditioning. 

De-loading  Week:

SHOULDER PRESS:
-5,5,5 @40%-50%-60%
25-35-45

DEADLIFT:
-5,5,5 @40%-50%-60%
75-90-115 

crossfit

wendler

deadlift

shoulder press

WOD 9/14/11

Still playing catch up..

DEADLIFT:
-5, 3, 1+ @75-85-95%
135-155-170(x3)

SHOULDER PRESS:
-5, 3, 1+ @75-85-95% 
55-60-65(x3)

COMPLETE 4 ROUNDS OF: 8:36
-12 DIPS
-8 DB SQUAT SNATCH (#15)

*8 squat snatches on the right arm then 8reps on the left.. 

crossfit

deadlift

shoulder press

WOD 8/22/11

SHOULDER PRESS:
-5, 5, 5 or more reps
*@65%, 75%, 85%
40-45-50(x10)

-SHRUGS (3 x 15) 20#
-DB PUSH PRESS (3X10)20#

shoulder press

Crossfit

Strength

WOD 5/4/11

SHOULDER PRESS:
5, 3, 1 @85%-90%-95%
55/65/70

SPLIT JERK:
1, 1, 1, 1, 1, 1, 1 
85-85-90-95-100-100-fail

TEAM CLEAN AND JERK: 4 rounds 65# max

-Teams of 3 or more set-up with 1 empty bar and in turn C&J (squat clean and push-jerk) 15 reps until each member has had a turn. Those who could manage 15 reps without setting the bar down stay “in” and continue for the next round. Each round the reps remain at 15 and the load goes up 20 pounds. Continue until the last person has found a weight that he cannot C&J 15 reps.

*No re-gripping or pausing at bottom. Rest at hang, rack, or overhead as needed. Trainers will make teams that will have even skill levels but insure that all members are able to get a quality workout. If need be we will do 2 rounds of this and allow all teams back in at the beginning of round 2.

Shoulder press

Crossfit

Split jerk

WOD 7/13/10 

Warm Up:
-R.O.M.E.
-Squat Potato

Shoulder Press: 5×3
65-60-60-60-60

AMRAP in 15min: (5)
-10 Sumo-deadlift Highpull (#55)
-15 Ring Pushups Pushups
-100m Run

crossfit

shoulder press

WOD 6/21

“back from vacation”

Warm Up:
-Run 400meter
-Range of Motion Exercises

Squat Clean:
-4×1 @ 85%-90% (60lbs)
*60sec intervals

Shoulder Press:
-1-10-1-20-1-30
65-50-65-40-60-25

Cleans will be done at 60 sec intervals at 85%-90% of your 1RM. The first set of you shoulder press should be near or just shy of your 1RM. Your second set of shoulder press will see the weight reduced and the reps increased to 10. Set 3 should be near or as close to as possible your 1st sets weight. Set 4 again will see the weight reduced even more then it was in set 2, this time to complete 20 reps. This increase and reduction of weight will continue for sets 5 and 6.

crossfit

cleans

shoulder press