Additional CF Training Week 3 - Ending June 26, 2011

All of these are in addition to our CrossFit Greer WOD's for the week!!

Day 1
Press 5x5
65-65-65-65-65

30 Handstands against wall, 5 sec hold
*Do handstand hold, back to feet, back to handstand....repeat....
This was interesting, I always come down too hard on my feet and the balls of my feet were sore!

Day 2
_____ Pull-ups every min on the min for 10min!!! Pick a number no failure!
6x20 sec row sprint (rest 1 min)

Yay, I did 7 pullups each round - no failure

Day 3
5x5 Bench press.. 2 seconds on way down and explode up (rest 2 min)
75-65-65-65-65 // 75 was pretty tough to explode, So I thought I needed to go lighter. 65# was pretty easy.

Max rep push-ups x 3 (rest 3 min)
Results - 12- 12- 11 All reps true chest/face to floor & all the way up

Day 4
10x 100m Sprints

Results:
Opps......... Just realized we did 50m sprints!! ........Sorry Josh!!!
9.54 seconds
8.54 seconds
8.43 seconds
8.17 seconds
7.89 seconds
9.68 seconds
8.65 seconds
8.29 seconds
8.18 seconds
8.10 seconds

Day 5
20 sec plank EMOM for 10min
I need to do more planks! This felt good. The next day, I was feeling this in my abs!!

3x3 Tall Split Jerk
used 35#

Build to 1RM Split Jerk...set a new PR!!!!
85-105-105-105-115 ... I tried to get 125# at least 3x. Regan said I wasnt getting under it fast enough; but I was with lighter weight. I think I just freak myself out when I pick the bar up - but at least I got to my current PR.

Looking forward to my WOD's this week!! Stronger, Faster!! We will get there!