Press x 2
Ok ladies and gentlemen today marks our 2nd day of pressing for the CFSB.
Warm up
400m run
10 pullups
20 pushups
30 sit ups
40 squats
CFSB 1
3×5 shoulder press (once you PR you are done) 2 min rest between sets
(if you can clean up please do so)
CFSB 2 (1min rest between sets)
Shoulder press 10,7,4 (stay at last weeks weight if you had broken sets or move up if the board says so)
WOD
3 rounds for time
800m run
50 double unders
Lots to do today so move quickly
One Response to “Press x 2”
Thursday 100909
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn
Results
3×5
Sadie 45,55 (60×4)
Jim 65,75,85
Eric 105,115,120(pr)
Phil, 105,125,125 (down from last week)
Ben 105,120, (125×3) up but no pr
Noah 105, 115×3
Anne 70, 80
Neil 90
Bryan 155, 175
Trish 55, 60, 60
Dawn 55, 55, 55
10,7,4
Sadie 45 move up
Jim 65 move up
Eric 95 move up
Ben 95 move up
PHil 115 stay
Noah 85 move up
Anne 75 stay
Neil 75 move up
Bryan 135 stay
Trish 55 move up
Dawn 55 stay
WOD
Sadie 16:45
Jim 20:35
PHil mile run 11:07
Eric mile run (got lost and ran 2 miles)
Ben 14:29
Noah 17:46
Anne 17:39
Neil 32:29
Bryan 34:01
Dawn 21:12
Trish (2 rounds) 10:54