A. Bench press – work up to a heavy single (may or may not be a 1 rep max).
B. 15-12-9 reps for time of:
DB clean and jerk or push press (30/45)
C. 3 x max effort scap push-ups, scap pull-ups.
***Just as a heads up – we are going to have a bring-a-friend day on Saturday Feb 22 during the 10 am class. If you know someone who is interested in checking out our gym, bring them along to the class and do a workout together with them. The workout won’t be anything crazy, so tell them not to worry about that part. If you’re on Facebook, we will also post something on there shortly.
A. Did 1RM Shoulder Press instead of Bench and got 85lb (last week only 80lb, PR is 90)
B. As Rx’d in 10:02, was pushing to get under 10 minutes. So close!
I let the 9am ladies name this one and they chose “Another one Bites the Dust”.
Also overheard this comment today: “That’s the closest I have ever felt to puking!”
I did part B at home this morning, and I’ve concluded that I HATE PULL-UPS. At first I’d do 3 at a time, then 2, then 1 and rest, 1 and rest, and so on one at a time, BRUTAL! 15:28 was my time, pull-ups completely killed me…..
Yes, but you did them. That’s more than most people can do.
Your right Colin, I’ve gotta remember that when I feel defeated by pull-ups, I couldn’t do this a year ago!
A) PR’ed bench press by 5# and got 110#
B) 30# for cleans, 20″ box and ring rows and I did it in 13:19.
REMINDER… ANYONE WHO IS INTERESTED IN JOINING OUR TEAM FOR THE DIRTY DONKEY MUD RUN REGISTRATION IS $55.00 UNTIL MARCH 1ST THEN IT GOES UP TO $65.00… TEAM NAME IS: CrossFit Steinbach and pswd: vun57hen.
A. Not a fantastic day. Got 150, 5# short of current PR. Failed at 157.5.
B. Used 30# DB, 20″ box and green banded pull-ups. 9:45. Happy to be under 10.
A) 125#, a 5# PR
B) 10:05 Rx
Hillary, we should have raced! We both would have been under 10 minutes.
And just keep at it Lisa, your pull-ups will get better and better!