Tuesday, February 21, 2012
Monday, February 20, 2012 at 04:00PM 
OPEN WODS THIS THURSDAY NIGHT 8PM AT CF BALANCE! Please register for the open through the games site. Then, register on our website (as you would normally for regular classes) to participate at 8pm. Only those who are registered through the games site may participate at this time. Please register by Thursday morning. Another alternative is to complete your workout at CF Dupont Friday at 5 or 6pm.
Each week we will be posting the top 3 men and top 3 females from CF Balance and CF Dupont. More details on CF Balance vrs. CF Dupont team competition will be posted soon.
As for affiliate teams, please register under CF Balance. We plan on sending one team to Regionals. Qualifying is based on the top 3 men and top 3 females' scores from the affiliate. However, other competitors in the Open (who were not in the top 3 can still join the team). This will be determined by the coaches at the end of the Open. To qualify as a competitor on our team, you must be registered and complete all the Open WODs under our team. You may choose to do your workouts elsewhere and this will not limit you to competing on the team.
WOD for Tuesday:
Shoulder Press*
5 X 65% of 1RM
5X 75% of 1RM
3(5X 85% of 1RM)
*If you got more than 6 reps on your last working set last week (1+ set) then add 10lbs to max. If you got 2-6 reps add 5lbs. Do not adjust max for missed reps or if you had 1 rep.
For 8 minutes:
Complete 100 Sit-ups
AMRAP Row for meters (You will have the remainder of the time to obtain as many meters as possible)
Post weights and total meters to comments.
Reader Comments (35)
Crazy schedule Tuesday... can't make the regular class times. Anybody want to do this one with me at 1pm?
SP - 110-125-140-140-140
AMRAP - 1230 m
SP: 45-55-55-55-55
Tried to up my max to 70 per the instructions, but I failed on the 5th rep of my set at 75%, so kept the weight the same for the last 3 sets- and failed on 5 each time. I blame the thrusters yesterday, because I've done 3*5 @ 55 before. Question fr danielle- should I try the new max again next week or stay with 65?
Abmats in 2:59 (I think this is a personal best)
1041m
SP - 100-120-135-135-135
AMRAP - 1352m
SPs: 70-80-90-90*-90* (*failed on 5th rep...my shoulders are fried from yesterday's misery)
WOD: 1280m
SP: 95-105-120-120(3)-120(4).
WOD: 1446m
Jen, I can likely join you at 1. Email me drekhoury at gmail.
SP: 50-55-65-65-65
WOD: 1265m
SP: 50-55-55-55-60
WOD: 890m
SP: 55-65-75-75-75
WOD: 1148 m
Catching up on CF stuff I've done since my last post:
Mon: DL 5-5-7 at 135-155-175
Sun a.m.: Split jerk 1RM at 135
8x500 row, rest 75 seconds in between. 1:56, 1:57, 2:00, 2:00, 2:02, 2:01, 2:02, 2:04
Sun p.m.: 100 burpees for time in 6:55
Sat: 5 rounds
1 rope climb
10 parallel bar dips
20 wallball 15# @ ~9'
1 min rest
18:52
SP: 50-55-65-65-65
WOD: 1061
SP: 85, 95, 105, 105, 105
WOD: 1353m
Tuesdays = class day = modified workout day
I had to use a Lifestyle machine upstairs. I have no idea what the bar is, but here's the weight I put on it:
20-25-30-35-40 (I increased until I found a weight that felt right for 85%)
I planned on doing the WOD, but the rower was taken so II did situps and the Cybex instead.
SP: 65-75-85
WOD: 1055m
SP: 80-95-105
WOD: 1118
Press: 90-105-120(4)-120-120(4)
WOD: 1501 meters
Catching up on prior workouts, did a Murph on Saturday at Crossfit East Village in San Diego: 38:07
65-75-85-85-85
WOD 1140
SP: 40-40-40-45-45 (I know that was not as instructed but got confused at some point and this is what happened, ah well)
WOD: 974
SP: 60-70-70-70-70 (added five pounds to my max but when i did 75lbs i failed on the fourth rep... arms are more sore than i thought after saturday snatches and yesterday's workout)
WOD: 1075m
shoulder press: 50-55-65-65-65
WOD: 1230 m
shoulder press: 95-115-125
WOD: 1245m
SP:
45-50-55-55-55
WOD:
Abmat sit ups: 3:16
Row: 970 meters
Sp: 50, 55, 60- failed on the 5th rep each time at 85%
WOD - 1070m
5x2 kipping pull ups
SP: 45-50-55 (failed on 5th rep so went down 5 lbs)-50-50
WOD: 584 meters. Cannot seem to get a fast rhythm on abmat situps but was glad to finish without too much rug burn!
SP: 110/125/145(5)/160/175(PR)
WOD: 961m(rower didn't work for 30s)
Shoulder Press: 40-45-50x3
WOD: 1010
SP: 5 x 95#, 5 x 110#, 3 x 125#, 2 x 135#, 1 x 145#.
WOD: 1095m.
SP: 90-105-120(4)-120-120(4)
WOD: 1162 meters
SP: 95-125-135
WOD: 1424m
SP: 85,100,115,115,115
WOD: 870 m