Wednesday 2.29.12
Posted on Wednesday, 29th February, 2012
Strength-
Overhead Squat 5×5
Skill for those who cannot do OHS-
Pistols
16-12-8-6
(Practice OHS with a PVC pipe between sets)
Wod-
3Rds-
10 Front Squats 175#/120#
15 Pull Ups
20 Burpees
Post time/weight to “comments”
OK – i’ll go first…
Great work Lynn on ohs – thanks to Coach Amy for some observation and instruction – much appreciated. Eric did a great job to keep moving on those last burpees – nice work.
OHS – couple of warm ups to 3×5 at 155 – form started to get shakey – done.
WOD – 155 FS (no racks) other Rx – 11:40
I need the rest – hope all hit it hard and have a great day – JK
OSH: 85-95-105 stopped because of serious shoulder pain
WOD: 12:12 with 85# FS from ground
Welcome to Jose, our visitor from northern California; the only one in class to do the WOD Rx’d!
Serious shoulder pain??? Really don’t like the sound of that, Susan. I hope you’re ok!
Very fun working out with the hard hitting 5:15 crew! It’d been a few months since I’d seen a lot of you workout and the improvements in your overall fitness are AWESOME! Good to see Eric plugging away at those burpees too.
OHS: Ended at 4 reps @ 135, got down but not up with last rep
WOD: 9:30ish I think with #125 FS
Make it a great day everyone! And I’m with JK – time for a rest!!!
OHS: ended with 95 (WHOO HOO) – thanks to Dr. Nate who gave me a simple wrist exercise, I am finding I can bare some weight on this ol’ wrist of mine!! 95 was all she would take, but I think that’s up from what I was able to do in the past.
WOD: 10:15 with 95# FS, purple bands with strict pull ups, and some kips thrown in there too. Working on strength of the stricts.
Great work all – and yes, welcome Jose! Great to see those butterflies and your great form! See you hopefully Friday!
It was great meeting all the ladies at the 8am class today. Great job everyone. Hope to see you all again. Unfortunately, because of my schedule I must attend the 5:15am.
Cheryl thanks for the compliment! I started off kipping for a long time, watched Spealler’s video on butterfly tech. and have been working on them ever since.
Susan, I hope your shoulder gets better. A couple rounds of ice per day and a little rest for the shoulder can help.
For me, not a good day for squatting
WOD 8:14
Subbed power cleans for front squats 55#
pullups with purple band or jumping pullups
pushups from knees
Had some guests at the 6PM tonight …. always lots of fun to welcome others.
We had two visitors – Luke and Bernard, who are in town for the NAIA national wrestling tournament. Luke is a coach at Plainview College, and Bernard is a redshirt freshman at 157#. Luke crushed the WOD – 8:09 as Rx’d! Bernard did quite well, too, cruising through with 155# on the squats and finishing in around 11 minutes. Thanks for visiting, guys.
I didn’t fare quite so well – 12:57 w/ 135# FS – I really struggled stringing together PUs and only finished the first round of FS unbroken.
OHS – 25X5, 45X5, 55X5, 65X5, several @ 75 but I quit to get the WOD started. I realize these are low weights, but considering I really couldn’t do OHS just a few months ago, I will take this.
Thank you all for having us! Great facility and great coaching! Thank you again! The hungry dog runs the fastest!
Luke Salazar