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Saturday, December 20, 2008

Shoulder Press and Nasty Girls 12-19-08

Shoulder Press

95 x 5
100 x 5
112.5 x 5 (PR)

95 x 12 (PR)

Glad I got the shoulder press x 5 PR.  Slowly inching my way upwards with that lift.  If I can continue to PR 2.5lbs every other week on this lift, then I'll be at 177.5lbs for 5 reps by this time next year.  That puts things in perspective, and would be huge!  Slow and steady wins the race.  

Nasty Girls, Porch Scaling

3 Rounds for time of:

50 Squats
14 Jumping Muscle-ups
115lb Hang Power Cleans, 10 reps


The dips in the jumping muscle-ups were the main thing to slow me down in this workout.  The dips were also a big reason why I chose to do this workout.  Gotta work on those weaknesses.  Its the crossfit way.

100lb sandbag Front Plank hold - 1:00 (PR)

One armed Snatch with Barbell
45 x 3
55 x 1
65 x 1
75 x 1 - Left Arm PR
85 x 1 (failed 3 times before I got one rep) - Right Arm (PR)  

Didn't even try 85lbs with my left arm.  First time I've played with one armed snatching with a barbell.  Kinda fun.  Really have to get under the bar and make sure your arm is locked out when catching the weight.

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