WOD
Shoulder Press
5×3
Met Con
12 Front Squats (m90;W55)
6 Shuttle runs(20 m down and back=1)
9 Front Squats
4 Shuttle runs
6 Front Squats
2 Shuttle runs
- Equipment
- Crossfit Journal
- Visit the CrossFit West Houston Facebook Page
- Whole 9 Life
- Trigger Point Performance
- Elite Rings
- CrossFit Kids
- 2010 CrossFit Games
February 1st, 2010 8:50 am
SP: 65-75-85-100-110(f)-105
Met Con: 3:36 (65# front squat)
Wow- this killed my legs. Short and viscious! I barely made it up the stairs to go to work this morning.
February 1st, 2010 9:03 am
SP: 105-115-135-150-160#(2)PR
Met Con: 3:41 (90# front squat)
Extra Credit
Reverse Back Extensions
3X10
Knees to Elbows
3×10
February 1st, 2010 11:47 am
SP: 110 Still weak but improving
Met Con: 3:28 RX
February 1st, 2010 11:58 am
10 min jog on treadmil
60/70/80/90-shoulder press (failure at 90)
met con: 3:16 (60 lbs)
3 sets 5 ring dips with purple assistance band
3 sets of 3 bar dips
tabata abmat sit ups
10 min jog on treadmill
5 min walk on treadmill
will do push ups this afternoon and post
February 1st, 2010 3:50 pm
My shoulder still sucks. However I was able to make it through all the sets this time. Perhaps it is on the mend, last set was a dodgy 105.
Met Con 3:10 95.
February 1st, 2010 4:06 pm
SP: major wuss – 50# (1) – ~47lb (3)
Met Con 3:08 (35lbs)
day 1 pushup challenge = 25 crossfit standard
30 GHD situps
February 1st, 2010 6:25 pm
Just did my 25 push ups!
February 1st, 2010 8:36 pm
set of 3 SP @ 135
Metcon 2:59 @ 95 lbs
25 CF Push ups
February 1st, 2010 9:35 pm
25 CF Push Ups
February 1st, 2010 11:13 pm
SP: 52 lb (1 rep)
MetCon – 3:48 w/ 47 lb front squats
Push-Ups: 7 standard, 18 modified
February 1st, 2010 11:14 pm
SP: 95-115-125-135-145(f)-140(1)
MetCon – 2:45 w/ 95 lb front squats
25 CF Push-ups
February 1st, 2010 11:39 pm
95-125-135-155-175
met con-3:20 rx
25 cf pushups before bed, way harder than I thought it would be, i must have been a head dipper!