Max Shoulder Press1-1-1-1-1
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Compare to 090515 or your CrossFit Total.
Followed by, for time:
21-18-15-12-9-6-3 reps of:
Wall Ball
Double-Unders (sub = equal # of single skips and tuck jumps)
*Beginners do 21-15-9
Post time to comments.
Picture shows Leah getting a bodyweight Clean & Jerk! In the words of Coach Burgener, Outstanding!
Wall Ball Challenge = 53 Wall Ball
Gym Challenge of the week = Who can do a Kipping Handstand Push-up? How many can you do in a row?
Coach Glassman Quote of the Day: "You're as good as your weakest link."
Coming up:
Saturday, July 11 - 10am "Happy Fun Ball" @ Legislature *Kids welcome*
Saturday, July 18 - 9-noon Fight Gone Bad fundraiser for the Dragon Boat team
Sunday, July 19 - 2-5 Willow Island 2nd annual picnic, ALL CFR members and their families welcome!
41 comments:
Dang! I was so pumped for the WOD till I saw the (pointless) double unders....
Brad, at least we'll get an entire hours worth of workout. I like to make them last and last and last.
But this gives everyone a chance to try out their new speed ropes!
Touche
Oh right, the speed ropes that Darth Angdesj kept changing the deal on us with.
She said something about "Pray I don't change the deal any further" and gave me a playful kinetic strangle. Good times.
"You're only as good as your weakest link" -Greg Glassman
So if my DU's don't improve, does Ang owe me some money?
*siiiigh*
This is one I'd love to do, but will be on the road home from Calgary.
Perhaps I can make it up later in the week???
If your DU's don't improve I will certainly give you money. BUT, you have to beat my 59 year old mother first. Her DU's did improve and if you can't beat her than you can pay ME money while I whip you with YOUR new rope.
Hug and Kisses:)
Maybe I'll just forget my new rope...
Nice to meet you, Tiffany! Don't you just love 6am.
For the benefit of Tiffany, I have to relink to the "RHM" article. For some reason, people don't believe me. I think Tiffany's response was something like, "YOU?? But, but...you're HIDEOUS!"
Something like that.
But, here's proof:
The Making of RHM
And, I don't know what to say about angdesj giving out money, hugs, kisses and whips. Probably best to leave that one be...
My calves and hips are sore today. Long distance running is hard on the body! I'm glad I did a 10K run, as it was on my goals for 2009... however I think I'll stick to my Frans and Helens!
RHM, is it opposite day?! You would be on my "list" but the criteria is that it can't be anyone you would likely meet up with in real life (see Tyler's blog). ;)
RHM I don't believe those were my exact words! HAHA...bugger...That picture of you outshines me anyday!
Ha ha, Tiff! I was reading between the lines when your eyes got wide with disbelief ;-)
Oh Robin, of course you'd be on my "list" too. But, like you said, we've met. So, my #1 would be Andrea Corr of The Corrs. Sigh... :-)
And, Tyler has a blog???
Nah. That was just a rumour, RHM.
I don't know where this stuff gets started.
It was I that screamed "BUT YOU'RE HIDEOUS" this morning, but that was only because I caught my own 6am reflection.
CFR should market itself as home to RHM - Regina's hottest man, Tyler - Saskatchewan's sexiest blogger, and AngDesj the sadist skipping rope whipper. We might attract a more diverse clientele.
Shoulder Press sucked this morning. I may as well have stayed in bed. The metcon was ok though. Finished it in 12:42.
It seems that yesterdays hero wod did my shoulders in as I could only manage a pitiful 112lb max shoulder press which is less than I did three months ago. I'm not how to explain it but the weight didn't feel heavy sitting there in the rack position but 1/2 up my shoulders just wanted to quit.
I chatted during the metcon and didn't really put much effort into it so it took me 15:00 and I tuck jumped half of it.
Grrr...I'm gonna miss this one.
Max Shoulder Press
45-65-75-85-85F
85 ties my PR and I'm okay with that. It took me 6 months to get from 80 pounds to 85. Heather... 86 pounds tonight??
Mini Metcon Uber Rx'd with 16lb ball.
7:37
First max shoulder press so did 5x5
20-25-30-35-37x3-37x5
Mini metcon with 10lb ball to 8' line and double-unders 9:24
Just got a trampoline put up at home. May try some "Octuple-unders" tonight. (Octuple... that can't be right. It seems like the sort of thing Wayne might know. Wayne?
Anyway, if I don't make tomorrow's 6am, it's because I'm laid up with a broken something or other.
Shoulder Press-65,75,85,95,105,108(PR)
Metcon with 16lb ball-7:39
FYI-Whipping costs extra
See? I knew Darth Desj would change the deal! I was told whipping was thrown in for free.
Another excellent video with Kelly Starrett on the CrossFit Journal -
Healing Tissue
He explains that Ibuprofen impedes tendon and muscle healing. The best treatment for inflammation is ice.
Braxton - way to go on the shoulder press buddy. Good work!
Do I look like an expert on numerology or something? I don't know about that, but google is. Since we are looking for a multiple, and not a prefix, octuple is indeed the correct word. I think you should start with an easier goal first though, one that's more suitable for you, say a sextuple under.
A trampoline sounds like a good say to learn some gymnastics moves. Who all can do a front flip, or back flip? That would be a fun skill to learn, if I wasn't certain I'd land on my head doing it.
We will be learning flips at our gymnastic cert at the end of July. You can bet there will be some new gym challenges of the week upon our return!
I can do both, but only on a trampoline. I can also put my knee into my nose....also only on a trampoline.
RHM I am going to whip you for free.....because you deserve it:)
And did I mention, that was just the first installment of just 5 small payments of $22....send your money in now and I will throw in a bedazzler or shamwow cloth just because I like you.
I say a foam pit or a velcro wall instead of a trampoline.
What if RHM likes it? You might be getting hustled here Ang.
I want my name bedazzled ON the shamwow cloth for that price....that way I won't lose it.
My double unders were way slower today with my new rope, so does that mean angdesj is going to whip me for free? Or do I have to pay to whip angdesj? Or was it pay to see Brad whip RHM on Tyler's new trampoline? Wait, what? I'm so confused.
On the other hand, I stayed and practiced a bit afterwards. I did a few sets of over 20 unbroken, which is a PR for me. Now I just have to put that in a WOD. Oh, and a couple HSPUs with one Abmat!
Impressive Wayne - I'm stuck at 2 abmats.
I'm liking the new speed rope...hurts alot more when I whip myself.
There you have it Wayne, appears Brad Forsyth is up for the challenge:) Please video tape it.
135-140-145PR-150F-147F
11:01
No new PR for me today:{ Stuck at 75lbs
45-55-65-75-80(F)-77(F)
Should have tried the 77 first
Met con as rx'd 10:19
Ang, the video will cost 5 small payments of $22
Good to be back at CFR - it's been a loooong time. First workout back since May. Felt like I just finished foundations though.
SP - 150 #
Mini Metcon - 14:32
Strength was okay but the cardio definitely took a hit after the lay off .I'm looking forward to getting back to it after not working out regularly in the last three months.
- BT
I hear you Benson! It's been a week since I've done a decent workout and definately felt the met-con last night.
SP 80, 85F I've trying to get this 85 for about 3 months - it's so frustrating!
met con as rx'd 11:38
press-55,60,65,70,75,80,85
then mini metcon
15lb ball
some double unders, some skips and tucks.
8:01
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