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ABI – DEADLIFTS & SPRINTS!
WOD
PUSH PRESS 5-3-3-1-1-1
THEN
4 X 400 METER RUN
*90 SECOND RESTS BETWEEN EFFORTS. A 3 SECOND+/- DEVIATION RESULTS IN A 25 HOLLOW ROCK PENALTY PER RUN.
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0630 am class. Thank you Dave for the great instruction and warm-up.
For the push press max rep was 205lbs.
The 4 rounds of 400 meter run was good but hurt.
Completed 25 hollow rocks penalty after running event.
God Bless America!
Go Team Miller,
Matt
175 max pp. was able to max out on penalty hollow rocks, 75
165 Push press, matched Pr. Attended the 6:30 class this morning. Only had to do one set of penalty hollow rocks. Got a little faster on the last 400M
1:30, 1:27, 1:26, 1:11
78#’s on PP EQUALS 8# PR for this gal!! Super psyched over that! Thanks Jess for being such a supportive partner!!!
Sprint times: 1:59, 1:54, 2:12, 1:55. Pretty excited that all but one sprint was under 2 minutes.
Andy had pity on us and made us all who had a variation just do 40 hollow rocks!
Great having Andy as a coach…such a rarity for the 9:30 class. Great instruction and as always lots of positive reinforcement!
Nice PR Carol.
Hey, I could’ve added wrong on that 2 min run that you did. Never know.
Seriously Dave, those are incredibly fast times…1:11! Rocket man!
See my comment below….put the reply under the wrong post!!!
Ignore above comment….weird stuff today!
Push press – 75#, 85#, 95#, 105#, 110# (Fail)
Sprints: 1:21, 1:22, 1:26, 1:27
Extra Credit – 30 minute cycling.
Great to see Andy coaching today -a rare sighting for the morning crew.
WORKED UP TO 185 LBS ON PUSH PRESS
THEN -
1:23, 1:19, 1:17, 1:15
THE SPRINTS WERE DIFFICULT FOR ME TODAY. LEGS WERE VERY SORE. FUN TIMES COACHING THE 930AM CLASS THIS MORNING
Push press=53/63/73/83/93/103 (PR) 400s=2:22/2:31/2:29/2:37
Maria Push press=53/58/63/68/73/83 (PR) 1 lap=2:27/2:25/2:33/2:23
Great class Tim. Great 3:30 class! Loved the view on my last turn around back to the finish line. That made me smile! We love CTO!!!!!
Good job ladies! Christina youre my push press hero!
Then we are even…..you’re my run hero! LOL Have a great night, more fun tomorrow in class. :-\
push press- 135×5, 155×3, 165×3, 175×1, 185×1, 200×1. Then did an extra set because I felt strong. 210×1- PR by 25lbs.
Great job Fish!
COACHING AND REST DAY….GREAT JOB 0630!!!!!!!
Push Press- got up to 105#. I went to a different gym with my friend and let me just say…I hate all non-CrossFit gyms. They suck. (No grunting… what?) Anyway, it’s really hard for me to sprint a short distance on a treadmill…and it’s easy to pace…So I did the 4 running distances and increased my speed each time.
Also, afterward I worked on my back squat and I got a PR on that: 165#
Ran 4 miles this morning
WOD
Push press 53/63/73/83/93/103 (attempt)
400 times: 1:39, 1:34, 1:34, 1:33
Thanks Timmy for the extra push on pp weight! Next time 103 is gonna make it overhead.
Yes it is! you were so close. I forgot I ran just over 2 miles this morning too.
Worked up to 145 Push Press PR 10#. Finally breaking the 135# barrier.. now if I can just do a Bodyweight Push Jerk, I’d be pretty happy.
Only did three rounds of the 400m sprints. As soon as I felt my knee hurting a bit, I stopped halfway. Don’t want to cause any further stress…
Push Press 53-83
Sprints weren’t so much like sprints. A week off in DC has left me hurting from a couple days ago. 1:42-1:59
Great coaching tonight, Timmy!
75, 95, 105, 125, 140, 150 Push Press…PR!
, but not today.
Did 400m rows instead of run. Trying to work on the rowing for one the Team Wods in Regionals.
1:41, 1:42, 1:38,1:42…running would have been more enjoyable. That’s why I need to work on it. Maybe one day I will like rowing
Push Press: 135, 145, 155, 165(f), 160, 165.
400M Sprints 1:22, 1:25, 1:25, 1:25. Did 25 hollow rocks cuz I need abs.
push press 63/73/83/88/93 10# pr 2nd one this month on this move gained 20 lbs since barbell class
suck at running but real consistent with 2:05/2:07/2:07/2:03 Wish all could have seen Kristen’s face when I said I was going to “skip” the running part. I can skip as fast as I can run….
McHall rocked on push press with her 98# lift tonight. She made it look effortless on that skinny little body of hers. What strength she has !! Great Job!!
PP 53#/63#/73#/83#/93#/103#(fail)/98# (fail)
400 meters–
1:40/1:40/1:20/1:17
Tried to pace myself in the beginning and then figured I was falling behind and pumped it out …guess I wasn’tt. Hahaha!
Great coaching as always by Kristin. Special thanks to Cassie. You always make me feel like a champ even when in the back of my head I know I’ve had a crap day. You’re gonna be a phenomenal coach…
Got out of work late. Managed to get in some lifting at home.
PUSH PRESS: 135, 135, 140, 145, 150, 155, 160(F)
Matched my PR at 155 which was last attempted back in Nov. I need to work on these, like a lot of things, more often. More strength focus.
Push Press: 95-105-115-125-135-155(f)-145(pr)
400m: 1:32-1:39-1:37:1:42 Penalty: 50 Hollow Rocks
My shoulders were feeling well after those also. I guess the Naproxen and shoulder exercises the doc gave me are working.