Schedule Change this week:
Donna's squat depth has improved tremendously!
Thursday~Turkey Day: 5:30-8:00am. Tom will arrive at 5:30am and I will stroll in to wrap it up by 8am. Anyone who is running Manchester, have a great time!
As always McGraw~ super depth in all squats!
Friday, November 27, 2009: 8:45am-11:30am. No evening hours.
Saturday, November 28, 2009: normal hours of 8:30-11am Kids Fun 10:30-11:15am.
Sunday, November 29, 2009: 9-11am **If my rear makes the effort to get out of bed after our Holiday Shin Dig, your rear better be there too!**
TODAY’S WOD
Tuesday 091124
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090921.
gobble gobble….
gold again! She’s on a roll!
Sweet Dreams ~
Nice pics girls!
Kim Press, PP, PJ: DNS (did not start)! gonna hit the treadmill for a bit! Early AM hope you had some great numbers!
Cooney and I will be doing this one tomorrow morning at 10am for the lives lost at Fort Hood. If anybody want to join us ? please do!
Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
looks like a nice little ditty!
Press (5×1): 145, 155, 165, 175, 175
Push Press (5×3): 175, 185, 195, 205, 215 (F)
Push Jerk (5×5): 165, 1×195, 1×215, 240 (F), 240 (F)
I decided to do singles on the jerks after the first set because the multiple reps kill my shoulders and elbows. 240 would have been a PR. The first one was crap. The second one was up, I just couldn’t lock it out all the way to stand up. So close. If I was fresh, I would have had it.
glad you listened to your body…much smarter than me.
I am back on the shelf for anything over head with weight and pull ups. Rotater Cuff is not happy-scapula/lats/seratus (SP?) muscles not at all happy at PT today.
I’ll get really good at running (LOL), front squats, jumping squats, box jumps, pistols, etc…maybe some low weight cleans.
OK now it’s time to listen to your own advice, Coach!!!!!!!!!! Watching you today with Push Jerk and was wondering if that really should have been happening. Guess NOT…………
I was feeling the CFP love today – PR on all three moves. Go figure – must be the zicam giving me that extra boost because I didn’t think it was going to be a good day at all with the weights.
Great job today Gayle, Meme, and Mel. For awhile there I thought I was on a dude ranch with the giddyup in the Push Press (It’s “drip dry” ladies not giddyup?!)
Kathy glad to see you back. Nice work on the other bar – Carrie, Pam, Kimberly, and Jill.
Lisa and Renee – where you been?! Hope everything is ok!
Have a great Thanksgiving everyone! See you next week.
I too was wondering if Push Jerks were a good idea…Your form was so impecable it didn’t look like you were favoring your shoulder at all. Stay on that shelf Coach ~ remember what Herm says…
You are right Donna.
GREAT EFFORTS WITH ALL LIFTS GIRL!! You looked super strong on them all!
It really is great group in the morning~lots of laughing, helping, etc…love it!
And, along with Renee and Lisa..JANE where are you? Eileen, have you been subbing every day?!!
This was a time consuming little ditty today. Great efforts to the whole morning team; lots of great stuff going on; Gail, great job, you have improved so much and gotten noticeably stronger. Mango, your form on your split jerks looked awesome!!
Press
(5X1) 55, 60, 65, 70(f) 70(f); Tom, how did i get 2 that morning when you were coaching me?!!! I am stuck, need to work on these!
Push Press
(5X3) 65, 70, 80, 90(X2),-PR, 90X1(F)
Push Jerk
(5X5) 70, 80, 85, 90, 95 (did 1, then had nothing left but noodle arms).
That was exhausting; esp. by the end doing 5 reps of the push jerks; it was an effort just to lower the bar each time only to have to haul it back up……..definitely feeling this one already. Tomorrow should be a pretty scene, my ass is already on fire from backsquats yesterday, now my upper body is equally as sore. I may look as though i’ve been in a car wreck when i walk in tomorrow!!
Kimmie, no more pull ups for u. rest it, you need it, then you will heal and your shoulder will be happy again; give it time. Not easy i know.
See y’all in the a.m. What will they cook up for us for a pre-holiday WOD i wonder?
FUN morning, enjoyed the laughs. Donna you owned those, especially the push jerks! I struggled with form on those, just like last time, although I think my jump is a little improved, if not comical
FINALLY got the 65# press, but it was NOT pretty, will do it with better form next time. Push Press, PR at 75 after failing. Tied my PR on push jerks, stopped after 4th set, out of time and arms!
Kim did you get cocky after a real rest day yesterday? Take care and heal up.
Saw Lisa this am at Sarah’s store, minus Sarah. We were both in the area and stopped to check it out and pay her a visit.
Congratulations Donna for PR’s across the board ~ Your form was terrific, especially the Push Jerk! Super job getting the elusive 65# Press Mel
I remember how excited I was when I nailed that during the CFT last month. Today however it was not happening… Fun to WOD with you Gail -you did fantastic!
Super energy going on the bar next to us – Pam, Carrie, Kimberley and Jill, and Mark on the platform. Great to see you Kathy!
CFWUx3
Shoulder Press 5×1: 50, 55, 60, 65(F), 65(F), 65(F) {I know that’s 6… }
Push Press 5×3: 60, 65, 70, 75, 80 (PR)
Push Jerk 5×5: 60, 65, 70×1 (dropped the bar !?!), 70, 75 (PR) x3
Nothing left in the tank. I agree with Pam ~ very taxing on the upper body. My right arm has been barking at me since the pull up medley of WOD’s last week Hope there’s nothing overhead tomorrow!
Happy Thanksgiving to all the CFPers.
You guys too, down there in sunny FLA!!