Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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“Big Food vs. Big Insurance”
from The New York Times
—————————
Joyful Abode posted this cool Paleo-friendly recipe:
Pina Colada Pork with Cauliflower ‘Rice’
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Hey, thanks for posting the link to my recipe! I hope you like it, if you try it out. Let me know how it goes.
mmmm, that looks good! I am gonna try it!
Keep in mind this workout takes over an hour to complete, so please plan accordingly.
any at-home sub suggestions?
There is no sub for this workout. However, if you’re working out at home just choose one of the many “Travel WODs” under the posted link.
thanks. i just checked out the link. there are alot of good ideas on the crossfit north atlanta one.
Press: 55 (PR by 11#)
Push Press: 65 (PR by 11#)
Push Jerk: 70 (PR by 15#)
PRs all since July 5th WOD
Sara, that’s great improvement since July!
I do want to come in and make this up but not today….after the GHD situps on Friday and a million crunches on Saturday, I was already a little sore. Then unfortunately, I got a migraine yesterday and after vomiting numerous times, my abs were screaming at me and they still are. I am sitting at home with a heating pad to my stomach…I plan to come tomorrow.
Feel better!
Yikes!!! Take it easy today. Body screaming = rest day!
I’ll be there at 4 today to do this workout. I have plans at 6, so I need to hop right on this to allow me time to do the workout, get home, shower, and get to my appointment on time. I will come warmed up and ready to lift.
For the first time in over a week, my overhead movements gave me pain. So I created an ALT for myself. Felt pretty strong…and then I didn’t.
For Time:
21 Kettle Swings (70#)
21 Bench Press (200#)
15 Kettle Swings
15 Bench Press (180#)
09 Kettle Swings
09 Bench Press (160#)
19:01 (with weight changes)
Had planned on using 200# for all, but that $#!t wasn’t happening. Still getting my strength back though.
I always lose motivation/aggression by the end of this workout. REALLY wanted more on the PJ’s, but today was not the day.
SP: 100-110-112-115(ugly)-115(match PR)
PP: 120-130-140-150PR-155PR
PJ: 132-142-154PR-160×2-155×3
Matched PR on the SP, +15 on the PP, +4 on PJ.
Top #’s from last 4:
090921 (today): 115, 155, 154
090407: 112, 140, 150
090206: 103, 135, 137
081229: 98, 135, 130
SP: 88#
PP: 98#
PJ: 98#
I think they’re all PRs, but only because in the past I tended to opt for a alt metcon over these workouts so I don’t have much experience. I am now trying to do crossfit more as it is intended.
Erica, those numbers look great. You are strong!
yeah, those are darned good numbers!
Workout at hotel:
4 rounds for time: 800 m, 50 squats
21:46
SP-5×1: 81-88-93-98F-95F (my PR is 95)
PP-5×3: 93-98-110-120×2(F)-115 (my PR is 120)
PJ-5×5: 98-103-110×2(F)-88 (feeling very tired so I dropped down and got 5 good reps at 88 pounds and ended it there).
Welcome to Rx, Matt. Nice to meet you.
I am still playing catchup:
WOD1 – GHD/Back Extension joy – 11:30. I think i can do better now that I am aware that spinal pain goes away:)
WOD2 – The countdown HSPU and L-Pulls from Sat. I think I was 27:10. That one took FOREVER.
Next to Grace, this is one of my favorite wods. Takes a while, but worth it.
SP: 137 (PR by 2 lbs)
PP: 176 (I’m sure its a PR)
PJ: 186 – I am really doing my best to commit to the weight. In fact, my 186 was easier (more efficient) than 181. Next time I’m going for a 200 PJ & a 186 PP. I’m really seeing gains in my strength & am cleaning up my summer diet
Oh my….
SP – 43-48-55-60-65-70F
PP – 55-60-65-70-75F-65
PJ – 55-60-65-70-70
SP: 88-93-98-103-105
PP: 98-103-110-120-130(F)
PJ: 88-98-110-120(F)-120(F)
Forgot my book so couldn’t compare to July, and so didn’t reach my PRs. Really ran out of steam toward the end on the push jerks.
SPx1: 48,55,60,65,70(f)
PPx3: 55,60,65,70,75(f), 65
PJx5: 55,60,65,70,70
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