Margaret deadliftling "Brutus"Strength
Push-Press
5-5reps or more
1st working set @ 65% 1rm
2nd working set @ 75% 1rm
Push-Jerk
3-3reps or more
1st working set @ 70% 1rm
2nd working set @ 80% 1rm
WOD 4 Rounds
9 Push-Press 60kg/40kg
15 KTE (Knees to elbows)
21 Box Jumps
200m run
Compare http://crossfitpenrith.blogspot.com/2009/12/9122009.html
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Push-Press
5-5reps or more
1st working set @ 65% 1rm
2nd working set @ 75% 1rm
Push-Jerk
3-3reps or more
1st working set @ 70% 1rm
2nd working set @ 80% 1rm
WOD 4 Rounds
9 Push-Press 60kg/40kg
15 KTE (Knees to elbows)
21 Box Jumps
200m run
Compare http://crossfitpenrith.blogspot.com/2009/12/9122009.html
Post loads/time to comments
STRENGTH:
ReplyDeletePush Press - 60, 70(10 reps)
Push Jerk - 65, 75(10 reps)
WOD: 24.30 Rxd
Time was OK, I was aiming for 20 to 22mins max, but the push press on the WOD got heavier and heavier.
It was a nice fresh morning for the LAB RATS
ReplyDeletePush Press 5@50,15@60
Push Jerk 5@60,5@70
Wod:24:12 step up onto box
Knee and Hammy feeling alot better as i was able to complete 4@200 runs nearly at full stretch,
I let my self down with the KTE as the bad habbit of close enough is good enough crept back in as i was fatiguing in round 3.
I found the 60kg Push Press at my limit with this amount of reps.
Well done Jen for pushing through the ice and showing us how it should be done
Great pic of Margaret..
ReplyDeleteAwesome !!!!
Pushing through the ice... that paints a picture.. well done lab rats, esp Jen
Icy weather is hard yakka
push press 5@60 5@60
ReplyDeletewod 16.50 rxd
took nearly 3 minutes off from last time
Push Press 50, 60(6)
ReplyDeletePush Jerk 60, 70(3)
WOD 16:28 4mins faster then previous. I joked this morning that maybe i don't run on alcohol like a top fuel dragster but is probably the truth as i have been improving with every WOD since i have had a change in lifestyles.
Definately wont be giving up the after WOD couple Freddy. Best beers of the day.
This WOD will improve for me as i get stronger in Overhead work, KTE will improve, the box jumps were consistent and my run was consistent.
well done 9.30 amers especially My Courtney, whooped me again, even after last nights awesome effort. America Look out in a couple of years, the rate at which she is improving , she will be giving The Commando a run for his money.!!
ReplyDeletePush Press 37.4, 40 (12)
Push jerk 40, 42 (10)
WOD r`xd 15:40
Adios Amigos
push press and push jerk: practiced technique mainly not 2 heavy 30kg, 25
ReplyDeleteWOD
25kg push press
24 inch box jumps
KTE elbow as rxd
15;13
GREAT WORK EVERYONE :)
thnx for the big rap mummy hehe :)
JODY U REALLU PUSHED ME THNX
thnx HC for a good laugh after WOD
ReplyDeletev, jules and mum will know waht im on about ;) hahah
and thnx for the one on one after :) was awesome
Didn't do too much of the strength stuff today, just stuck with 30kg for both the push press and jerk due to shoulder.
ReplyDeleteWod: 17:44 30kg push press and 24 inch box.
I beat my previous time by 7 min or so and i couldn't do kte back then, yay!
Push Press-5@50kg, 5@50kg, 1@60kg
ReplyDeletePush Jerk-3@60kg, 3@60kg
WOD-16:15 (30kg pushpress&midsize box)
Was cool this morning we all did it a bit tough us lab rats seem to take a lot longer then the 930's. So my excuse is the 1 degree temp at 6am.
ReplyDeletePush Press 25k then 30k x10 reps
Push Jerk 30k 30k x11
WOD 23.03 30kg
Push press 5@30kg, 5@35kg
ReplyDeletePush jerk 3@40kg, 3@42.5kg
WOD: 19:36 30kg & 24 inch box
Kte were a killer...so was 24 inch box & the big stack I had at the start. Ouch!
PP and PJ: @25 and 30kg, think I need to check my 1rm as this wasn't very hard.
ReplyDeleteWOD: 17:13 everything scaled (25kg, 18"box, couldn't get knees to elbows, more like knees to navel haha)
This was one of the most challenging WODs emotionally and physically for me despite the scaling. Really had to pull out every last ounce of self belief to finish.
Thanks HC for driving me on
Wod 17:38 @ 35kg. did box jumps on the tyre and got most kte out
ReplyDeletethanks HC great work
Push Press - 37kg, 42.5kg (9)
ReplyDeletePush Jerk - 40kg, 47kg (6)
WOD: 19.29 (24 Inch Box)