Posted by Mel on Jun 24, 2012 in WODs and News | 100 comments
10 x 1 at 90%
Weighted Pull Ups
5 x 5 reps
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Max gearing up for Max Effort Monday
FS: 105#, 10# PR yeah! however i need to work on the hip flexibility, am having some form issues, leaning forward a bit on the way back up.
PUs: 5×3 with the red band
desperately want to get 1 rep with no band. i’m close… how do i get there? this is my number one goal.
cash out with krystle and jenna, working on mental toughness: 4 rounds of 400m run and 25 ab mat sits ups. smiled the whole time HA yeah right. but i did find that positive self talk on the round 3 run really helped me get through that.
thanks jenna and krystle for pushing me to do the run even though i so badly didn’t want to.
hell ya corey, way to put the tips to good use…glad its paying off
10#PR….ummmmmmmm yes! Nice work tonight! Way to push it! Running 400s is a good way to work on mental toughness! I say add 21 burpees to the mix and do it for 3 rnds and call it ‘Surfer on Acid’
I think I need some of this mental toughness you’ve got whilst rowing. Either that or someone screaming in my face like a drill sargent. Way to go gf!
Someone screaming in my face seems to work. Talk to Chad M. he should be able to help…if Chad’s not available ask John Doole…if Doole’s not available find Paul P…
Whilst? Who says whilst??? Hahaha.
FS: 185, 225, 245, 265 x 5, 275, 285f
WPU: 35# – 5, 5, 5, 2, 2
Previous 1 rep max for FS was 275, so I didn’t feel too bad about this. Doole, thanks for the push to go for the PR @ 185 – I def should’ve had it, but didn’t have the right mindset going into it.
SO much fun at the intimate 7:30 class tonight! Great work, everyone.
PR @ 285!!! Crushed the sets at 265/275…it’s there…
Mis-type in my post – PR @ 285*
Definitely going for it next time, Paul, that’s for sure.
Agreed…the 7:30 class was awesome! Great coaching Doole.
1 x 185
7 x (1 x 225)
1 x 235
1 x 235 (f)
WPU: 1 @ 5×40#, 3 @ 5×45#, 1 @ 5×50#
Great 7:30! Lots of weight being moved–Nick, Sara, Rebecca…thx JDoole!
Awesome teaming up with you tonight, Paul! Your form got better and better throughout those reps. Yet again, a great example for me to follow. Super strong on those weight pull-ups, too!
Front squat: 105# 10 x 1. 5×5 strict pull ups. Did them one at a time. Surprised myself and felt good about this part of the work out. Need to push myself a bit harder with lower body.
De-loading this week – working to percentage of my current 1RM.
Snatch – 88% x 1 (55×5, 75×3, 85×2, 97×1)
Clean & jerk – 88% x 1 (75×3, 95×2, 115×2, 125×1, 132×1)
Front squat – 85% x 1 (140×1)
Reverse hypers – 3 x 15
@ Dogtown crossfit:
Tabata hollow rocks x 8
1RM Back Squat: 305# (30# PR!!)
500m row @ max effort: 1:32 (17sec PR!)
Won’t be back until July guys
Aawin! Sick PR on your BS! Way to beast it!
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