Wednesday 090128

Thruster 1-1-1-1-1-1-1 reps

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Comments

[Sean]

Rachel,

The Rockwall gym is brand new. My brother lives there and started out with the CrossFit there when it was in a home garage. It is run by a woman (sorry dont remember her name) but he said that she was a very good trainer.

Glad to see that you are still getting your workouts in while on the road. It is tough at times.

[Jerimiah]

Again all by myself

Back Squat 4x5

135/185/225/245

[Ben]

Well, I wussed out yesterday, but I ventured out to my shed today (still no heater).

Deadlift
5-5-5-5-5

115-135-155-175-195

[Paddy]

4 Brave "Nooners" made it to the Gym. They did the WOD from HQ.
Thrusters 1x1x1x1x1x1x1
Christy 65/70/75/80/85/90/95/100 Woot!!
Heather 65/70/75/80/85/90/95/100 Fail:(
Big Red 115/135/155/165/155/155/155
Lloyd 115/135/155/165/155/155/155

Christy great job. Heather big heart. You'll get it next time. Aggression helps!!

Dave and Lloyd started aggressive and then the form monster appeared. Heels lifting etc. They checked their ego's at the door, dropped the weight and worked on form.
Good job gang.

[Jim]

At home with misc weights (some lbs, some kgs)

As rx'd in lbs: 95, 117, 139, 146, 157, 168, 177

Heels stayed down except at full extension.

[Jerimiah]

Very nice Jim

[Paddy]

To clarify Dave and Lloyd's heels were lifting in the "hole of the squat"; not during extension.

[Jim]

Thanks, Jerimiah...I plan on being there 6am tomorrow.

[Rachel]

Sean,

Thats cool...thank you for the info. I called them today and they are steeeeep on pricing for a "drop in". I guess she is good...

Heather and Christy NICE work on the thrusters ladies!!

For tonight i just made up a little workout.

2 Rounds - didnt keep time
150 - Singles Jump Rope
20 - 10lb wieghted pullups
50 Box jumps 17" plyobox (husband built me for Christmas)
50 Dips
25 - 35# KB Swings

[Sean]

Rachel,

I know that they are high priced. A friend of mine from Tulsa is currently staying at my brothers while house for a month. She does Crossfit as well and called to find out how much a month would cost. I guess it was well over a hundred bucks so she just signed up with a globo gym there. (still doing Crossfit though)

By the way, you can do a muscle up and yet you are still doing single jump ropes...what gives?

[Jason]

Heather and Christy those are some impressive numbers, keep it up ladies. Rachel good job making due with what ya got.

6 pmers

5K ROW
Susan M. - 23.46.9 1st place

Thruster 7x1

Scott - 95/115/125/115/115/115/115
Eddie - 95/115/135/155/175/175/175
Zach - 75/85/95/85/85/100/115* fail
Marlowe - 42/52/57/62/67/72/77
Jared - 22/27/32/32/32/32/37
Brandon - 135/155/175/175/155(3)/155(3)
Jason - 135/155/165/175/185/195/205

"Barbara"
5 rounds
20 pull ups
30 push ups
40 sit ups
50 squats

Nathan - 6:14/8:12/8:52 green band/mod push up
Scott - 2:57/2:59/3:29 green/black band 1/2 reps
Marlowe - 2:18/2:13/2:10/2:04/2:23 green band 1/2 reps
Jared - 2:34/1:47/1:53/1:53/1:56 green/blue band 1/2 reps

Overall good job by everyone. Remember your form is more important than your time/weight. It is very important to keep your elbows high and heels planted during the entire movement.

[Rachel]

Sean,

Yeah i can def see why she did...they wanted more for a two week pass than what i pay for an entire month. Think I'd rather risk life and limb swinging from my irongym...heh.

Thanks Jason! Nice job 6pmer's....

[Rachel]

Sean,

Ha..i forgot to comment on the single jump rope...I just had a feeling i would catch some grief for that...ha.

I still suck at double unders...plus i end up spanking myself with the rope (which isnt exactly pleasent). I do need to work on that tho...

[Angela C]

Ben... great job sucking it up in the cold. Jerimiah had lots of experience with the cold last year. It was not fun.

Kudos to the nooners and the 6pm class for making in today.

Sean be nice and don't pick on Rachel too much. :)

I worked out in my living room tonight.

I've never done thrusters before so we just worked on my form.
Warmed up with PVC front squats, and then PVC thrusters.
Moved up to an unweighted 45 lb bar, did more warm up thrusters to work on form.
Then did 3 rounds of 7 thrusters. 45 lbs.

I need to work on getting stronger in my front squat so I don't get soft in the bottom.

I do have to say that during my W.U, my knee pushups felt easier and I could hold a good knee plank during the full ROM.

[Billy Wiland]

2009-01-29
Yesterday’s Thrusters 1x7: 115/ 135/ 155/ 165/ 175/ 165/ 165
Pat: I, too, had to scale-back… the 175# was a struggle, though I was able to get it without turning it into a jerk (barely, tho’), it took all I had to finish that single thruster ;-) so I went back-down to 165, and form was focused.

Today’s Elizabeth WOD for time:
21-15-9 reps of:
Clean 135 pounds
Ring dips

I was sure to get full-ROM on my Cleans & Ring-Dips, as follows:
cleans: arss-to-ankles ~ self-explanatory
ring-dips: pits-to-palms ~ rings touch shoulders (near armpits) in down position, and rotate palms out (supinate) in the full-extension-up position.
funny thing ~ I wasn’t able to do my sets unbroken this time, and it actually took me about 3-times longer ;-)
Elizabeth 12:40

[sean]

95,135,155,175,185,205(f),195