We are both pretty sore from the recent workouts so we did a light strength day.
WOD:
Shoulder Press and Push Press
Jodie:
SP: 75×1, 80×1 F, 80×1 F, 75x1F, 75×1
PP: 75×3, 80×3, 80×3, 80×3, 85×3
Chad:
SP: 115×1, 135×1, 155×1, 165x1F, 165×1
PP: 155×3, 165×3, 175×3, 185×3, 200×3
We still had some time left on the Day pass for the gym so we did another strength Day.
Warm up: 500 meter row
Chad:
Shoulder Press: 115×5, 135×1, 165×1, 170×1, 175×1, 185F
Push Press: 175×3, 180×3, 185×3, 195×3, 205×3
Deadlift: 225×5, 275×5, 315×5, 335×5, 345×1
Jodie:
Shoulder Press: 45×5, 75×1, 75×1, 80×1, 80×1, 80×1
Push Press: 75×3, 80×3, 85×3, 90×3, 95F
Deadlift: 125×5, 150×5, 180×3, 195×2
Finished up with some assisted Pull Ups.
Today’s workout was a strength day. We did Shoulder Press, Push Press and Push Jerk. Both Jodie and I had personal records.
Warm up was Shoulder Press with Bar.
Chad:
Shoulder Press: 115×1, 135×1, 155×1, 165×1, 170×1
Push Press: 170×3, 180×3, 185×3, 195×3, 200×3
Push Jerk: 185×2+3, 190×5, 195×5, 200×5, 205×1
Jodie:
Shoulder Press: 75×1, 80×1, 80×1, 85×1, 85×1
Push Press: 75×3, 80×3, 85×3, 90×3, 95×1 FF
Push Jerk: 80×5, 85×5, 90×3 ff, 100F, 100f
No warm up
WOD: Strength Day – back squat, deadlift, shoulder press
Chad:
BS: 45 x 10 x 2, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 5, 250 x 5 x 4
DL: 135 x 5, 225 x 5, 275 x 3, 315 x 3, 325 x 3, 335 x 3
SP: 45 x 5, 75 x 4, 100 x 3, 135 x 5 x 3
Jodie:
BS: 45 x 10 x 2, 65 x 5, 95 x 5, 105 x 5, 110 x 5 x 4
DL: 75 x 5, 95 x 5, 125 x 3, 175 x 3, 195 x 3 x 3
SP: 45 x 4, 55 x 3, 65 x 5 x 3
Today we were going for our Crossfit Totals. A Crossfit total is made up of a one rep max on Back Squat, Shoulder Press and Deadlift.
warm up= 500 meter Row and practice a Burgener warmup with 3/4″ PVC (Basically breaking down the Snatch one exercise at a time)
Maximums are bolded and underlined.
Jodie:
BS: 45×6, 95×3, 115×2, 140F, 145F, 135, 140
SP: 45×3, 65×2, 80, 85F, 85F
DL: 45×3, 125×3, 185, 200, 210, 225F, 220
Jodie’s CFT = 440
Chad:
BS: 135×5, 185×3, 225, 285, 315, 325F, 320
SP: 95×3, 115+2PP+1SP, 135, 165, 175, 185F
DL: 235×3, 225×3, 285, 315, 350, 365, 375F
Chad’s CFT = 860
warm up = box jumps, wall ball shots, hammer strikes, pull ups
WOD: shoulder press, push press and push jerk, 11111,33333,55555
Jodie:
SP: 65-75-85F-80asst-80!
PP: 70-75-80-85(1,F,2)-90(2)
PJ: 75(1),45(3),65(2),75(3)-75(5)-80(3+2)-85(5)-90(3)-95(1)!
Chad:
SP: 100-125-145-165-195F,185F
PP: 125,145,165,175,185,195(1),200(1)
PJ: 165(4),175(5),185(5),195(5),205(1,F,F),200(1)
Strength day
Squat, Deadlift & Shoulder Press
Jodie: Sq – 2 x 55 lbs, DL – 175 lbs, Press – 70 lbs
Chad: Sq – 3 x 175 lbs, DL – 315 lbs, Press – 130 lbs
