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MSTEDDI's Photo MSTEDDI SparkPoints: (21,089)
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6/14/10 9:02 P

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Hey guys!

Tonight's workout was:
Backsquats - 3x5
weights - 65-75-85
Shoulder press - 3x5
weights - 65-65-65

And then 30 hanging clean thrusters for time. My time was 2:41. And I think 1:41 of that was spent trying to get then hang of the movement! LOL

~*angie*~

You can either have results or excuses.

The pain of discipline is less than the pain of regret.


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MAMJASMAC's Photo MAMJASMAC SparkPoints: (4,558)
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6/14/10 11:04 A

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Hi Coach and Tim, summer is here and my 4 kids are under foot so my posts are going to be few and far between but I will try to keep up with you all. So today we did a quick strength...deadlift 7x7x7. I did 173, 173, 203. Then we did the dreaded Fran. My time sucked...a minute and a half longer than last time. It was 11.30. Ughhh. Anyway the thrusters felt good at 65# but the pullups killed me. I did dead hang. But I felt sufficiently fatigued. Great job on your workouts. They both sound killer. Have a great day.

Anne

COACH_CUJO's Photo COACH_CUJO Posts: 959
6/14/10 10:57 A

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Thanks Tim. Today was S-L-O-W due to the weekend of damage I did to my body in Vegas.

Did the Rx'd WOD in 29:22 with 225 on the bench. The extra weight slowed me down a bit, but it felt good.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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TPELL21's Photo TPELL21 Posts: 725
6/14/10 10:29 A

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Welcome back Coach.

Rest day as our gym is closed for a holiday.
I was able to get a WOD done over the weekend, so I'll list that today...
run 400m, 30 reps 95lb thruster,10 strict pull-ups, 30 reps 1.5 pood KB swing, run 300m, 20 x 95lb thruster, 8 strict PUs, 20 x 1.5 pood KB swing, run 200m, 10 x 95lb thruster, 6 PUs, 10 x 1.5 pood KB swing. You will recognize this from last week, although we had to substitute the rope climbs and rowing.
Time: 18:04

Have a great day!
Tim

-Tim-


 current weight: 178.0 
 
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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/13/10 10:03 P

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For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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6.25
12.5
18.75
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