More Than Just A Gym
Lifting for the Girls

E Premte

Friday, September 30th, 2011

Alright, what language is that?  It's the weekend, by the way.  Finish in style and earn it!

*** Please note that Saturday's WOD will begin at 9:45 instead of 9:30. *** 

Workout of the Day

Push Press 5,5,3,3,3

then (last done 5/10/11)...

3 rounds for time:

30 Jumping Lunges (total)
30 Push Ups
200m Farmer's Carry (55s, 35s)

Post final 5- and 3-rep loads and time to comments.
SitUpParty 
Sit-up party at TCF.

QUOTE:"We must look for the opportunity in every difficulty instead of being paralyzed at the thought of the difficulty in every opportunity." - Joseph Campbell

Comments

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josh l

I do not like sit up parties. Not one bit.

I may have to miss this WOD too. My schedule is wacky. I may drop in to a workout in Wilmington. I'll be there tomorrow.

Tenita

Push Press 5 rep-95lbs PR, 3 rep-115lbs PR
Did only 2 sets of the 3 reps.

Metcon: 20:09 was a pr I got 21:38 the last time we did this May 19,2011.

Zeke

Push Press 5 rep: 115#
3 rep: 135#

Metcon: 12:30 rx'd, 3 min improvement.

Jesse

Push Press:
-125 x 5 PR (didn't have any previous records of 5 rep push press)
-165 x 3 (-5 from PR)
Metcon: 14:39 rx'd (42 seconds slower than on 5/19) Been losing some ground here lately.

Kirk

145x5, 175x3, 8:42 rx'd

Tom

115x5, 155x3, metcon was right at 13:00rx. I forgot the exact time. BTW Kirk, 8;42 is just showing off, good job!

Chris Brophy

Felt great to be back after a cold!
105x5, 155x3, 21:14 (this was majorly modified because of weather. Did 2 rounds pull-ups x 30, 1 round sit-ups x 60 instead of farmer's carry).
BTW its Albanian for Friday.

Matt

Push press was 95, 145, 165, 175. Stopped at 4 rounds because my back was getting twitchy.

Metcon was 15 something with 30 situps instead of the farmer's carry (was pouring rain at the 5pm wod).

Like Chris said, E Premte is albanian for Friday so I'll leave you with this.

Faleminderit Zorit, eshte e premte. Shpresoj qe te gjithe te keni nje fundjave te mrekullueshem.

josh l

Had to WOD at Crossfit Coastal in Wilmington. Great box with great people. We had a blast and laughed a lot.
5 rounds of;
10 press at 50% of 1 rep max, 200m row
85#,95# both rxd
Then
5,4,3,2,1 push press
135, 155, 175, 185, 195...215 is my one rep max so not bad. Row 200m between sets again.
Then, 4 rounds
12 no push up burpees , 100m sprint, 100 walk
Definitely going to check them out again when I have to be out of town.

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