1 press + 3 push press + 5 push jerkx5 sets (rest between sets)
Start with 80% of your max shoulder press (see Monday 090706) and increase from there.
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Followed by Mini-metcon:
21-15-9 reps of
Wall Ball
Burpees
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Pictures show Monica doing a CrossFit HERO workout ON HER DUE DATE! What's YOUR excuse for not working out?!
Video: Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview- [wmv] [mov] Courtesy of CrossFit.com.
Coach Glassman Quote of the Day: "The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."
Wall Ball Challenge = 56 Wall Ball
42 comments:
I should mention that Monica is the FIRST person to ever workout on their due date at CFR!
That is because Monica wants to have her baby Sooner than the SECOND day after her due date.
Had I been a Crossfitter then, I'd have been doing Burpees to avoid being 7 days overdue. :-)
I played frisbee the day before I went into labour with Braxton (who was 10 days overdue!)
Go Monica! Impressive.
Bets on baby's first words?
I say: "Yah burpees!"
You're awesome Monica!
Nice Monica!
I don't have a due date but I do look pregnant. Does that count as impressive?
ran today 5 min walk, 5 min run, 3 min walk, 5 min walk, 2 min walk , 5 min run.. cool down..
But I wanna workout on my due date!!! Tell Monica she's my hero!!
That's amazing, Monica!
The Facebook event is up for the Fight Gone Bad DragonBoats Fundraiser. Sign up and invite your friends! If you are on Facebook, just search it, it is a public event. Then confirm your attendance! See you all there!
Lexi & Sarah
Check out the details (and teaser video!) of the 1st Games event. A 7.1km brutal trail run.
http://games2009.crossfit.com/
WAY TO GO MONICA!!!!!!!!!!!
Maxed out at 120lbs.
6:22 (I think) for the metcon.
14 KHSPU.
My shoulders aren't real happy with me.
That was hard!
Subbed the mini with WB catch up. 6:53
Harlan
Maxed out at 105lbs but that's ok since my max SP on Monday was 112lbs.
7:43 on the metcon I think.
I whole day of rest then it's Oly club tonight.
Robin, I accidentally clicked on recurring reservation icon this morning for the 9 am. Just wanted a single reservation, just letting you know.
Workout and then move my sister into her new home in Qu'appelle, I will not be saying Yay Burpees!
Monica you are truly inspiring!
Great job Monica! Maxed out at 90lbs today which is alright since it's 5 lbs off my shoulder press max. Metcon in 8:06.
PLEASE COME IN KNOWING YOUR MAX SHOULDER PRESS!!
Fun with Press:
68-72-76-80-82
Max is 85, so 96%
I'm happy with that!
Good job to all the 9am ladies.
I couldn't have 'fun with press' because of a rotator cuff issue. But I did have fun with 'Annie'!
50-40-30-20-10
Double Unders
Sit-ups
March 24th 24:23
Today 11:43
Yay CrossFit!
Terry H.
Terry, that's a terrific improvement. Did you practice your DUs a lot and was that what made the difference?
http://www.crossfitscars.com/nutition/get-off-the-scale-people/
Great article :)
On another note, I think Monica should be on the affiliate page.... due date?! Way to go!!!
monica,that is the best Mother to be picture,Ever!
Thanks, Tyler. My DUs have definitely improved due to practice (and my special rope). I'm finally at the point where I can string up to 15 DUs in a row without the extra skip in between.
Terry H.
95-115-115-115-115
80% of my 1RM press is 120. Oops. Anyone find the negative portion more painful than the actual lifting?
Nice work 6AM crew.
Oly club is starting a new program tonight. Anyone thinking of joining, now is a good time to join! We are doing a 6 week rotation, with max efforts (testing) in the snatch and C&J every 6 weeks.
Cool, I can hardly wait for Oly club tonight and I highly recommend that people try it out and see what I can do in 6 weeks from now.
Yes, everyone should join so they can see what Kurt can do in 6 weeks from now. LOL! Sorry Kurt, I couldn't resist.
I love seeing what Kurt can do every day:)
Du-oh,
Typing on the iphone isn't my greatest skill.
Yes, everyone come and witness my feats of strength. Autographs will be signed later.
But not too much, right Ange?
/faux stink eye
And now for something completely different and a video of one of the 2009 CF games competitors, Rob Orlando.
http://media.crossfit.com/cf-video/CrossFit_RobOrlandoVideoWOD.wmv
21 Deadlift (300#)
21 Handstand Pushups
15 Thruster (155#)
15 Pullups
9 Squat Clean (185#)
9 Ring Dips
He finishes in 5:15. HO-LEE-CRAP!
The videos on the athlete profiles are amazing.
Just wondering...have we ever done"Nate" as a workout of the day? It looks pretty cool. 2 muscle ups, 4 hand stand push ups , 8 70 pound kb...
That was benson btw.
We did Nate 080318 (you can search in the top left corner of the home page of this blog). That's when we were still in the basement and didn't have the 70 pound kettlebell yet. It's high time we do it again, so it's going to be the workout of the day this Sunday!
For the record, I did submit Monica's picture to the affiliates blog, but they are consumed with CrossFit Games material right now. Maybe they'll post it later.
Awesome! I hope my back isloose enough to do this as rx'd.
80-85-90-95-100
(my max is 100, so I guess that's right on target?)
mini metcon 9:29
Good job 5pm!
I'll just copy Hardcore Ange's post for tonight's workout:
80-85-90-95-100
(my max is 100, so I guess that's right on target?)
mini metcon: 6:46
Good job 6pm!
115-120-125-130F-120F
Rx'd 7:13
"Annie"
1-5:32
2-5:57
thanks to Kurts speed rope
60-65-70-75-80(F)
max is 75....really felt I could get that 80 tonight. Ah well
Mini met con 8:47
I really enjoyed the Oly club tonite, thanks Aaron.
Harlan
And for anyone who hasn't seen the hill climb/suicide run for the games, it is ridiculous! I feel sorry for those people.
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