Ninja Coach

Friday, January 27th, 2012

There's a new name on the coaching schedule but she's not new to any of us.  Julianne, our resident Ninja CrossFitter, is now a Ninja Coach at TCF.  We are delighted to have her step into a leadership position at the box and look forward to watching her grow and shine in her new role.  Julianne is ready for the the evening classes tonight.  Give her your best!

 Workout of the Day

Push Press 
5 @ 75% 1 RM
3,3,3 @ 85% 1 RM
1,1,1 for load

then...

"Jackie"

for time:

Row 1000m
50 Thrusters (45, 30)
30 Pull Ups

Remember, the push presses are just that.  They are not jerks!  If you do not have a 1 RM, find it, and if there's enough time while others are finishing up, do the "3" sets.  Post heaviest load and time on the met-con to comments.

Julianne repping out some heavy weight during the 2011 Carolina Fitness Challenge.  

QUOTE: " There are certain bridges that are not worth crossing, no matter what others think. Loyalty and relationships are important." - Tony Dungy

 

Comments

[Jesse]

PP: 140x5, 155x3, 170x1
Jackie: 8:46 rx'd

[Josh L.]

I quite literally dreamed about this workout last night.

That's how pumped I am.

[Kirk]

185 x 1
7:20 rx'd

[Josh H.]

205-lbs (Tied PR)

Jackie = 8:06 Rxd

[Josh L.]

Push Press 225# pr by 10

7:48 rxd Jackie

[Matt]

Push press: 5@145#, 3@165#, 1@205#(10#PR)

Back squats: 5@230#, 3@260#, 2@290#

Hurt my wrist doing the push press, so I skipped the metcon.

[Lori]

Push press 130#
Jackie 10:00, 35# thrusters and pullups with green band

[Clay]

6:41 rx'd.

[Johnny D.]

185 x 1
9:48 rx'd

[Jeremy Jobe]

On the road again... Charlotte

100 push ups, 100 situps, 100 squats, 100 burpees

24:01

Messed around with some 225# backsquats and hand stand pushups.

[Nichole]

Forgot to post on Friday, got a PR on push press by 20lbs. Ended at 130#

Metcon, done in 10:45 rx'd. Ended up using 35#s just cause I didn't want to pull the bar from lower than I had to! :)

Was planning on heading to Saturday's WOD, and ended up a bit of a stomach bug. Back to it on Monday. Hope everyone had a good weekend!