Friday, August 31, 2012

Monday 9.3.12

I am traveling this weekend, and don't know what my ability to get on the 
internet will be, so I am posting the next three days early.

Maloney.

1.  Front Squat
work up to a 3RM

2.  Open 12.5
7 minute up ladder (3-6-9-12....) of:
Thrusters, 100/65
C2B Pull ups

3.  Terminators
4 x 12 Reps - midline static, with the pad under hammies, not butt.  Press the bar above your eyes, not towards your waist.  
Mel demos Terminators...

36 comments:

  1. Thanks Ben and heather for visiting crossfit cape cods cancer benefit. Crossfit raised over 9500.00 today!

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  2. Congrats to Ben, Heather and Bode for winning Saturday!

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  3. 1. 285# New PR
    2. 106 reps
    3. 4x12 @ 45#. These were hard with no legs left.... :)
    Now to deal with Fran lung and hunger....

    M/35/180/5'10"

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  4. 1. FS 275# x 3; was my 1RM
    2. 82 reps...(had done 86 reps during open 12.5)
    3. 2x12 @ 35# 2x12 @ 45#.

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  5. FS- 255

    12.5- 80 Did better during the Open. I tried to game it different and it backfired. I'm a dummy for thinking too much.

    Terminators- 45x12, 65x12x3

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  6. FS- 255

    12.5- 80 Did better during the Open. I tried to game it different and it backfired. I'm a dummy for thinking too much.

    Terminators- 45x12, 65x12x3

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  7. FS 285
    Open 12.5 90 reps
    Terminators 4x10 with 45

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  8. 1. FS : 255x3. Depth wasn't great. Really need to work on it.
    2. 12.5: 15 + 5. 26 more reps than in the opens.
    3. Ran out of time.

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  9. Out of order

    2. 67 reps. 9 more than in the open.
    1. 125x 3
    3. Practiced with a training bar then did 1 set with 10 pounds.

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  10. 1.265# (20#-3RM PR)

    2.Did a few rds, but decided to give hands a rest.

    3.20#x12,45#x12x3. These were tough, but felt great.

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  11. 1. 275 (getting better)
    2. 106
    3. 45 x 2, 65 x 1 - back starting to feel it so skipped 4th set

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  12. Front Squat: 135
    WOD: 60 reps. Not a PR
    Terminators: 4x10-12@ 25#

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  13. 1. FS: 242.5# (225 was easy, but had minor assistance on 3rd rep)
    2. WOD 81 (68 in the open)
    3. 22.5# DB - tried with a 45# bar, but i felt it instantly in my lower back, in a bad way. Guess this isn't good if you're 6'5"

    Awesome day - felt pretty easy.

    Thanks Ben!

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  14. FS: 215
    Open 12.5: 91 reps
    Terminators: 45#

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  15. 270# front squat x3 form broke a little on 3rd rep so stopped
    85 c2b tried different form today 23 less than open
    3 rds with 35# 1 with 45# (this was new and interesting!)

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  16. 1. Front squat 190#... 3rd one was ugly coming up out of the bottom
    2. I really tweaked my shoulder on saturday during the muscle ups... Pull ups felt fine on Saturday.. But my shoulder has been funky still so I didn't want to get worse... Pushing doesn't hurt ... Only pulling down
    Ugh thinking my body might be asking for a break this week
    Thoughts ? N e one can chime in

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  17. Strict Press OTM 130#X4
    Tabata HS Hold

    270# front squat x3 (a little ugly but a PR)

    69 reps with 105#

    4 rds with 35# bar

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  18. 1. 285, used to be my 1 rep
    2. 100 reps, less than happy with that
    3. 4x 12 @ 45#

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  19. 1) 238 lbs.

    2) 62 reps

    3) 45 lb bar

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  20. 245x3, 275x1. Jumped too much for a triple.

    80 reps. Couldn't shift into high hear. Still a little slow after a big grace PR at the end of our gyms zone challenge followed by the tire drag from hell.

    35 across on terminators

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  21. 1. 125 x 3
    2. 56 reps
    3. Skipped- lower back still weird!!!

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  22. Mon

    1. Front Squat 3 rep max
    255lb

    2. 7 min Ladder
    3 Thrusters, 100#
    3 Chest 2 Bar Pullups
    6
    6
    Etc

    Completed 15 rounds+11 reps (101 reps)

    3. 4x12 Terminators

    Completed at 45lb

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  23. 1. 125 X 3, 1 rep @ 135 (PR! hah)
    2. 86 reps with reg kipping
    3. 4x12 @ #15

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  24. My 86 reps seems impossible, i must have missed a set of numbers somewhere. There's no way...

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  25. 1. 245# - this was hard for me.

    2. did not do. my hands were raw meat from MU's/C2B the other day.

    3. yeah, i didn't do this either.

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  26. FS 3rm - 270. Progress since 1rm last tested was 285.
    96 reps
    Terminators, @ 15# and 35#. Ouch. Abs were clenched so tight thought I was going to puke.

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  27. 1-
    285

    2-
    113
    beat my open score by 23

    3-
    done in 4's @ 25 lbs

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  28. 1. Front Squat: 190#
    2. Open 12.5: 69 reps
    3. Terminators: 4x12 30/25/25/25#

    M/27/5'4"/135

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  29. 1. FS: 275# PR, attempted for 290 but failed, set new 1RM in process
    2. 12.5: 101 reps. PR. Felt really good coming from the front squats. Also didn't break down into singles for thrusters unlike the Open.
    3. Done: 4x12, 45#

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  30. 1. 3x365
    2. 116 reps
    3. No GHD for terminators subbed evil wheels 4x12

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  31. 1) FS - 210# x3 (PR)
    2) 12.5 as rx'd - 103reps
    3) Terminators - 3x12 @ 45#

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  32. 1. 255
    2. 100 Reps todal.
    3. Terminators - 30#

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