Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for Wendler press
WOD #259 – 20 October 2010
W/U: AMRAP 15 min (30 sec Superman, L-sit, pull ups)
WOD: Wendler Press 35×5, 45×5, 50×5, 57.5×7
Push Press
5-5-5
30 DB Single Arm Snatch (35/25)
30 Sit Ups
15 Ring Dips (two red bands)
20 DB Single Arm Snatch
20 Sit Ups
10 Ring Dips
10 DB Single Arm Snatch
10 Sit Ups
5 Ring Dips
time = 6:46
Notes: Happy that the only scaling on this was bands for ring dips. Also happy with the Wendler press reps.
WOD #233 – 1 September 2010
W/U: group sprints, foam roll
WOD: Wendler press
35×5, 50×5, 57.5×5, 65×4
Run 3000m
time splits = 5:15, 10:42, 16:05
WOD #228 – 25 August 2010
W/U: 3 HSPU, flex arm hang, dynamic stretching
WOD: Wendler press
35×5, 47.5×3, 55×3, 60×5
3 Rounds
500m Row
time = 2:03, 2:02, 2:02
WOD #224 – 18 August 2010
W/U: bar drills, stretch
WOD: Wendler press
45×5, 50×5, 57.5×5
2000m Row
time = 8:47
Notes: compare 2000m Row to previous
100106 = 9:07
090812 = 10:10
WOD #220 – 11 August 2010
W/U: group
WOD: Wendler press deload 5-5-5
25×5, 30×5, 40×5
Split-Jerk 1-1-1-1-1
35-55-DNF
Push-press 3-3-3-3
65-70-70-DNF
2 Rounds, AMRAP
1 Minute Sandbag Toss
1 Minute 10ft Wall Ball (20/12)
1 Minute Strict Pull-ups – scaled to red/black bands
1 Minute Pistols – scaled to ring-assisted
1 Minute 1 Arm Weighted Lunge (55/35) – scaled to 25#
total reps = 142
Notes: This was a total cluster. Completely unorganized and not well explained or planned out, which resulted in a ton of frustration. The sandbag for women (25#) was too light, the weighted lunge was not prescribed on the white board so I just guessed at the weight I was supposed to do (could have done 35#). The stations were not set up in chronological order, so people were scrambling everywhere. Annoying.
WOD #215 – 4 August 2010
W/U: group sprints, pistols, handstandhold, lax ball
WOD: Wendler press 5-3-1+
35×4 (warm up), 47.5×5, 55×3, 60×5
Bench 3-3-3-3-3
DNF
“Jackie”
1000m Row
50 Thrusters (45/3545) – scaled to 35#
30 Pull-ups – scaled to skinny black/red bands
Compare to 100209.
time = 12:16
Notes: Compare to 100209, time = 14:37 with 35# and blue band.
WOD #210 – 28 July 2010
W/U: group sprints
WOD: Wendler press 3-3-3+
35×5 (warm up), 45×3, 50×3, 57.5×6
Press 5-5-5
DNF
Run 5k
Post loads and times to comments.
Compare to 100330.
time = 25:46, splits 5:03, 5:03, 5:13, 5:14, 5:13
Notes: Did not WOD on 100330. Last 5k time is 090923 at 26:00, splits 5:04, 5:08, 5:12, 5:16, 5:20. No kidding.
WOD #206 – 21 July 2010
W/U: group sprints
WOD: Push Press 2-2-2-2
Push Jerk 2-2-2-1-1-1 (60% of your max push-press)
Wendler Press 5-5-5
42×5-47×5-54.5×5
Push Press 2-2-2-1-1-1
65×2-67×2-72×2-74.5-74.5-74.5 (using 12# bar)
Metcon: 150 KB Swings (1.5/1)
Every minute on the minute stop and complete 10 burpees. This workout has a 10 minute cut-off.
time = 10:00 w/ 51 KB swings, and more than 50 burpees
Notes: 10 burpees on the minute were not achievable, and as a result this WOD was completely demoralizing. The last 5 minutes were all burpees.
