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.