Thursday, 10.18.12 – Make-up/Skill/Recovery

by cincinnatistrength on October 17, 2012

Post work and results to comments.

Tagged as: Cincinnati Strength & Conditioning, CrossFit Steel Place, mobility, recovery

{ 12 comments… read them below or add one }

Jason H. October 18, 2012 at 6:54 am

50 min of mobility work…

Heather McC October 18, 2012 at 10:47 am

SHE
5:00 row @ 90% aerobic
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]

done and done.

Stephen October 18, 2012 at 2:10 pm

For 30:00:
3 power cleans @ 65% 1RM on the even minutes
5 handstand push-ups on the odd minutes

complete, all cleans touch-and-go @ 175 and all HSPUs strict unbroken

JennaB October 18, 2012 at 3:17 pm

OPTathlon:
1. Clean & jerk, build to a max in 10:00
30 minute break
2. Standing triple jump, max in 3 attempts
3. 500m row + :90 rest in straps + 500m row
2+ hour break
4. 8:00 AMRAP of [8 thrusters 115/65 + 8 burpees over bar + 8 pull-ups COVP]
2+ hour break
5. Overhead shot toss, max in 3 attempts
6. 3000m run

1. 180 big PR +10 on clean +5 on jerk and +15 on the combo
2. 19’5″
3. 1:44.6 and 1:50.1 pretty sure that’s a 4 sec PR on the 500 and I left some in the tank
4. 3+13 pathetic but I was afraid I was gonna trip over the bar, burpees were awful!!!
5. 29’1″
6. 18:30. 24 sec off my PR on the old course and done fresh haha so I’m happy with that

JennaB October 18, 2012 at 3:18 pm

Oh and I didn’t really take the 30 min break and the other 2 were an hour each, I’m in a time schedule

Marie October 19, 2012 at 11:45 am: Fantastic job Jenna and best part is that you were smiling through the whole thing (I’m guessing lol)

Reply

Brandon October 18, 2012 at 7:46 pm

CFFB
A. Bench Press 1, 1, 1, 1, 1
B. Dips 3 x max reps
+
Russian Stim
Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM – 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM – 30 sec rest between reps
*Rest 3-4 minutes between rounds

A. 245, 255, 265, 275 (matches PR), 285F
B. 24, 19, 15
+
Squat: 230
PC: 170

This took forever

Josh J October 18, 2012 at 8:11 pm

OPT will

A. back squat @ 30X0; 3,2,1; rest 5 min
B. CTB Chin ups – 15 unbroken; rest 1 min x 3
C. Run 400 m @ 3K pace; rest walk 1 min x 3

A. 265, 275, 285
B. complete
C. complete– kept a 1:30 pace

Kellene October 18, 2012 at 9:00 pm

Olympic – clean
Warm up – fast elbows, tall jerks, jerk balance w/bar

Hang clean above the knee 3(30) 3(35) 3(37) 3(37) 3(40) 3(24)
Press/push press/jerk one each @ 25, 30, 35, 37, 40, 42, 42
Power cleans from the blocks 5(25) 5(30) 5(32) 5(40)
Front squat 5(35) 5(45) 5(55) 5(57)

Greg Harris October 18, 2012 at 10:53 pm

Collegiate Football

See Brandon

Bench: 275
Dips: 30,20,15

Squats: 315
Power Cleans: 185

Indeed it took forever and I’m pretty sore.

Kathryn October 19, 2012 at 6:21 am

SHE
A. Power clean, 10 x 3 @ moderate effort; begin a set every :60
B1. Close-grip bench press, 3 x 4-5, 30X1; 2:00 rest
B2. 1-arm DB row, 3 x 4-7, 20X0; 2:00 rest
C. DB back extensions, 3 x 5-8, 2022; :90 rest

A. 95#
B1. 80#(5), 90# (5), 95# (4)
B2. 50# (7) X3
C. 15# (8) x3

Michael October 19, 2012 at 9:23 pm