Wednesday 7/16/2014 CrossFit Workout of the day
Warm up
Banded stretches for Shoulders
3 sets of
5 pull ups/ 10 Rings
15 Air Squats
20 Sit ups
Strength/Skill
Weighted Pull ups
5 sets
Build up to a max set w the heaviest load
Workout prep
2 sets
3 Muscle Cleans
3 Jump Shrugs
3 power Cleans
3 hang Cleans
3 Front Squats
Training
BB Complex
5 Sets
2 Rounds
1 Hang Clean
1 Hang Power Clean
1 Front Squat
Build to a heavy successful set. Complete the complex two times around. 2 rounds is one set.
If you are successful you MUST increase the weight.
If you fail, finish the set and drop the weight.
Score is your heaviest completed set
2014 07 15
grip is shottt – could barely hold my umbrella this morning. but it’s all good.. because..
first strict pull up!!!!!!! did the happy dance, in my bedroom, all morning (guilty pleasure #2)
got up to 85# successfully in my fourth round, failed at 90#.
So impressed by first strict/weighted pull-ups today. It’s such a milestone.
Got up to 165#. Old Jeff did this at 205# about 6 months ago but nevertheless just happy to be back in the box..
Nice work Kimber!!! Would love to see this happy dance you speak of.
Old Jeff was cool but I like new Jeff better, seems happier and hes a little easier to keep up with
last set of 5 at 155#
Loved loved today’s WOD. Worked up to
75#.
Yay Kimber!! Congratulations
Highest completed round was 135#
Last successful rd completed #165
No bueno @ 185 (failed at the HPC)
BTW good get on the first strict pull up
great job, Kim. 1RepMax was impressed
165# on 5th set. Feel like I had more in me but will get at it next time
95# successful completed set
105# 2 half sets (but was a PR for the cleans, so that counts for something, right? Right.)
Happy Birthday Caley! Great having you hop in with us today!