Monday 1/27/2014 CrossFit Workout of the day
Warm up
8 Min AMRAP
20 Jumping Jacks
5 Inch Worms
5 Squat Stretches
10 Scorpion Stretches
10 Modified Groiners
10 Ring Rows
Strength/Skill
Push Jerks
3-3-2-2-2
In 15 Mins Build up to a heavy set of 2. No failed attempts!
Training (Met-Con)
21-15-9
Push presses (95/65) (115/80)
Cal Row
Front Squats (95/65) (115/80)
Scale options:
Scale weight on push presses/Front Squats
2014 01 26
last set of 2 push jerk at 155 – I could go higher, just scared of getting under the bar!
Metcon – 10:28 @ 105#
PJ at 185#
Metcon 8:33 RX
Definitely could have gone 115 if my calves weren’t in as much pain as they are from Saturday.
One year ago I dropped in to Eric’s intro class. I got a splitting headache from attempting to do just 5 burpees. At the end of the class my face was red from exhaustion and my entire body ached.
CUT TO: One year later . I have done 100 burpees (plus KB) in a WOD. I can dead lift 155 lbs. I am 10 pounds lighter. Push ups? No problem.
I am honored to be a part of this amazing community of athletes who cheer each other on. As one of the oldest, if not the oldest, EVF UES CrossFitter I thank you all for an incredible year. I especially thank the coaches for the mental toughness I have acquired. I no longer think, “I can’t”.
February 4th is the anniversary of my first WOD. I’ll be there celebrating.
METCON 10:50 @40
Proud of you Kaz, so amazing to hear of how far you’ve come!!!!
Kaz you are truly an inspiration! I look forward everyday to 7am to when you walk through that door. It’s been such an honor to coach you and see your progress. My life is that much better having you be apart of it each day. Love you Ms Kaz 🙂
PJ: 170#
Met Con: 12:39 @ 115#
Had a little trouble hustling up the stairs @ GCS on my way to work.
Class was fun today a lot of new faces.
12:30 @ 85 lbs… WOD wasnt too bad, just hate front squats.
First time in over a month attempting over the head shoulder work, a bit scary with push jerks! Managed PJ at 65#.
Metcon was 11:48 at 45#… started at 55# but shoulder form wasn’t looking too hot… baby steps!!!!!
Great group in the AM this morning, lots of energy!
165 # on Push Jerk;
9:29 rx on the metcon;
Great work this AM;
Push jerk #185
Met con: 9:35 RX.
20 cal was done if the skiers.
Congratulation Kaz on all of your accomplishments as you upcoming 1 year anniversRy at EVF!!
By the way – was this morning some sort of attendance record for 5:30 AM???
PJ #135 x 2 (then bailed on #145 after single rep, lived to fight another day)
MetCon 14:04 and not at all rx’d (21 push press and front squats @ 95# followed by remainder of WOD @ 65# “just write your time on the board, I don’t need your life story” sorry James)
and @ Kaz ^ awesome work!
Haha Adam great job this AM. It’s your story brother. Log in your log book and look to rewrite it each day 🙂
Not gonna lie, Shea and I almost threw up on our walk home….
165# push jerk
8:43 RX. Great WOD before a week in Aruba. Hope to drop in at a box down there. Should be interesting.
Amazing work, Kaz. So awesome!
Awesome WOD Today. RX and both 21 and 15 push press’ unbroken. Felt good.
125# Push Jerk
Not sure what my WOD time was…. but I flew through it at RX. I’m feeling great and psyched that I’m back at it.
Kaz….. this one was for you today… youre an inspiration!!!!!