Strength/Skill Work: Shoulder Press
WOD
400m run
5-10-15-20
Push-press (Use 65-70% of today’s max shoulder press not to exceed 95/65)
Box Jumps
400m run
(Rock it Josh!)
|
|||||
090930 Wednesday “Halestorm”7 comments to 090930 Wednesday “Halestorm” |
Follow @CrossFitAVL on twitter. |
||||
|
Copyright © 2012 CrossFit Asheville - All Rights Reserved Designed By: |
|||||
wow.
Yes a BIG WOW!!! I am excited to get a good workout in this morning. Thank you for taking it to the extra mile.
Oh yippee! I’m really excited about this one, though I’m a little sore from going for a run last night. Good stuff. –Micah
Tom 7:53 88lbs
SP 155lbsx3, 165lbsx1PR!
Wendy 9:27
Rachel 9:00
Rustan 7:13 75lbs
Laren 9:53
Joe 8:56
Charley 10:40
Ethan 9:55 26″ bx jmps, 89lbs
Chasedy 7:41 200m/45lbs SP65lbsx5
Sean 9:000 24″box/89lbs bare feet!
Robert 7:59 70lbs
Mark 6:53 65lbs 200m run, SP 104lbsx3
Micah 9:33 20&15lbs dumbbells SP 2x25lbs DBs
Steven 9:18 55lbs SP 5x90lbs
Julie 9:35 200m run
Katie 8:24 45lbs SP 65lbsx3
Corey 9:03 98lbs/26″box
Daniel 8:48 88lbs 24″ box SP 135lbsx3
Leslie 9;30 200m run
Dale 10:52 75lbs
Jennifer 10:55 45lbs
Mike P 10:31 80lbs
Chris T. 9:49 65lbs SP 99lbsx3
Ashley H. 8:31 45lbs/4plates
Chad 6:57 95lbs/26″box
Elin “Big E” 10:05 65lbs, SP 85lbsx3
Eliz “lil e” 9:25 50lbs 200m SP 70lbsx4
Shanna 9:02 65lbs
Matt,
I don’t think I am going to let you take rest weeks any more, you need to be there on Mon and Wed. from now on.
Tom,
if only I could make you see the wisdom of my practice.
Truly I am sorry I missed this brutal WOD. Believe me, I’ve been grading papers today, and it’s a lot less fun than doing CrossFit.
But anyway, periodic or cyclical rest is important, and it’s really doing me good. (In case anyone reading this is wondering WTF I am talking about: I “rest” one week out of six… meaning I only do 2 WODs that week instead of 4-5). Anyway, I will see you Friday AM. You better have your game on!
Matt
Thanks for rockin’ my world, Asheville!!! You guys rule!
The hip mobility exercises and stretches were incredibly refreshing, Shanna.
And corey; your kip swing lesson….truly groundbreaking, dude!
Topped off with an official Halestorm workout… Priceless! Might have to sub PP for HSPU tho. No room for weights on the bus:)…
Keep in touch. Thanks again!
Oh, Randy! Go eagles!!!:-P. Thanks for pushing me bro. See ya soon…USO tour maybe?!?!
Rock on Asheville