Monday 11.28.11
Posted on Monday, 28th November, 2011
Strength-
Split Jerks 3×3 (L)
Wod-
15min Amrap:
10 Deadlifts 225#/155#
15 Ring Dips
50 Double Unders
Finisher-
4 Rds:
Tabata Sit Ups with hollow holds during “rest”
Jerks: 55-65-75#
WOD: 3 full rounds plus deadlifts and half a round
of ring dips
Sit ups: 40
Good to be back in the box! Light on the early
group numbers today
Good to be back!
Jerk: 155#
WOD: 3 rounds.
Took it easy on deadlifts today (135). I was still feeling the ‘gravy burner’ WOD from Saturday. Ouch.
Tabata: 42 sit-ups.
Have a good one!
Split jerk @ 125-125-135
WOD- the rings and I spent a lot of quality time together this morning, much of which was me starring at them, annoyed that I couldn’t do more than two in a row.
5 rounds + DL + 6 dips
Rx
Where was everyone? Seriously peeps! We’ve all got stuffing and pie to burn off!
I will reply when time permits – for now suffice to say i’m getting a note from my doctor. JK
SJ: 135×3 rounds
WOD: 4 rounds+ DL+ 11 dips. DL Rx’d and ended up using red band for dips after the 1st round, and of course triple the singles for doubles.
Good to be back after the long holiday.
Split Jerk: 105# x 3
WOD: 3 rounds + DL’s. DL at 115#, dips with no band at first, purple band at the end, and DU, where I struggled today. Guess I better get practicing these.
48 situps with hold
Good job pushing through the WOD today, Laura, despite not feeling completely well.
Split Jerks: 75 – 85 – 95 (only got 2 of 95, but it was a PR) I didn’t notice it was supposed to be linear. Oops.
WOD: 4 rounds + DLs (85# DL, dips on bar with red band, no skipping on DUs)
Finisher: 58, I think.
Great to be back at it after so many days off!
SJ: 105-105-115
WOD: 3 rnd plus DL and rings. 125# on DL. 1st round Rxd on dips, 2nd round 1 purple band, 3rd and 4th rounds 2 purples. My arms kept falling out from under me on those. Susan, I’m with you. Maybe we need to add these into our “finishers”!
Great job am crew!!
SJ: 35#
WOD – 3 rds; DL at 55#; blue bank on dips; triple singles on rope
Sit-ups – 38
Great to be back in the box! ….got messed up early last week + holiday = 9 total days of “nothingness”…not good!
Great job morning crew….few in numbers but strong effort by all!
Between travel, holidays, and surgery, I was in the box only 3 of the last 25 days. Ugh!
Split Jerk: Did about 20 reps at 35#, then added weight. Top wt 65#, but only 1 set of 3. Pretty sure this is the first time I’ve lifted more than just the bar, so a PR for me.
WOD:
DL 105#; 155#
air squats sub for DU
Ring dips with green band, added tiny blue band for last 5-6
3RD + DL & 3 squats
Finisher: 28 situps, but collapsed on some of the hollow holds.
Did bar dips, not ring dips.
Split Jerks – worked on form at 135# – trying to get lower.
WOD – 3 rounds plus dips plus 26 tuck jumps – Rx’d DL weight (which takes me forever) – first 17 dips as Rx’d – used purple band after that – tuck jumps for DUs.
Split-jerk: 135
WOD: 3 rounds + 35 box step-ups
Finally decided to change my focus a little during the WODs. I have been striving to go as heavy as possible during metcons and as a result been spending way to much time sucking wind. This means my intensity is less than what I want which means I am not getting the results I want. To that end, my goal, at least for a while, is to go with weights that allow me to get at the least the first couple rounds done unbroken where possible.
Deadlift: 185
Subbed box step-ups for double-unders. Foot still giving me grief.
Great efforts from the LARGE 5:15 crew!