ShoulderPress/Kelly’s Lunge, Monday 111107 111106 30 Comments Main Course: Shoulder Press 65% x 5 75% x 5 85% x >5, max reps to failure rest five minutes “Kelly’s Little Lunge” 3 rounds 40m Walking Lunge, 45#/25# Overhead 21 Box Jumps 21 Wall Balls Dessert: 50 GHD Situps, 3 Attempts Only Food for Thought: [stray-random] CategoryWOD Like Tweet +1 Pin it 30 Comments Write Jack W 111107 Reply Sigh, another swim WOD morning. Back rebuilding still. Should be back late this week. JohnB 111107 Reply Press, last set at 120#x3…feels better but still seems weak ‘Kelly’s Lunge’. She can keep them lunges…5 rounds, 24:34 Rx’d. Had a few extra wall balls, was mentally prepared for 3 rounds today…then found out we had a choice…I think I chose wrong?? Only got 2 sets of 15 GHDs, 30….done Iris 111107 Reply I can row!!!! 2 x 2k row in 10:45 each time. Did on setting 3/4 to be careful of toe. 50 abmat situps. Happy Birthday Mike R Riggsme 111107 Reply Thanks Iris – 45 today and getting leaner, stronger, and faster. John 111107 Reply I can try to catch you in the WODs but the age thing you will always be one step(year) ahead of me…you are now eligible for the masters division of the CF Games!! Go Riggs! Chef too, right?! Go Team Rubicon! Iris 111107 Reply And me, charging hard at 47 chef 111107 Reply Me and Iris, livin’ la vida at 47 😉 Jack W. 111107 Young-uns. Ya don’t even have an AARP card yet. Why, back in my day…. Ryan 111107 Reply I don’t think I could date a girl named Kelly, too much pain associated with that name. haha Press: 155# x 3 Not as explosive with my shoulders today but did my best. Weighted overhead lunges…Grrrr WOD: 22:22 Rxd (5 rounds) The first couple rounds were killer then settled in to things. Several times I found myself stumbling around a bit disoriented. My legs feel like jelly right now and I am sure they will be screaming at me for the next couple days. John 111107 Reply heavy deadlifts or squats probably on the agenda for sure…that’ll fix them Lance 111107 Reply So, the journey begins – I have a long way to go. But, I guess you have to start somewhere! Press: 75# x 3 (I was a little confused about when to add weight each set, so I did 4 sets of 5 reps with 65# first. Oh well). Need to focus on keeping my core solid and maintaining good form. WOD: 27:34 (3 rounds) Did most of the lunges with 25# and finished the last 20m with less (not sure how much it was). Did all box jumps – need to remember to stand up completely on top of the box. My wall balls were miserable. I had to do several extra because of poor form. Only did 5 GHD situps (I did 10 as part of the warmup). Dave C 111108 Reply The journey begins with one step… sucks that it just happened to be with a plate overhead in lunge format! lol Great job! Riggsme 111107 Reply Nice Ryan – I thought I could catch you, but couldn’t hit the box jumps fast enough. JD – 5 rounds – you chose wisely. Press: 95 x 3 Kelly: 23:3x (I think) Ryan 111107 Reply If I knew it was your birthday, I would have slowed down for you. Make sure to eat cake all week 😉 HAPPY BIRTHDAY MIKE!!! We are privileged to have such a great guy to train with, learn from and enjoy a few good laughs with each week. Rachel 111107 Reply Happy Birthday Mike! I wish I would have known this morning, I would have led a team sign-a-long. Kendra 111107 Reply Shoulder press: 32# x 5 Kelly: 3 Rounds @ 16:06 40M lunge: 20# ball, then 14#, then tweaked my hip flexor and did not attempt R3 Box Jump: twas a baby box built w/ 2 45#, 1 25# weights + 2 square mats Wall Balls: 14# ball, then 8#, and 8# GHD: 10 andy 111107 Reply Press: 115# x 4 WoD: 31:58 5 rds @ Rx No dessert. Ran out of time…yeah, that’s it…was running late…for a meeting, yeah…a very important meeting…with Morgan Fairchild…no, her sister Kelly Fairchild… Mel 111107 Reply Whew … quite the workout after almost a week of deathly sickness. Way to break in the legs and lungs again 🙂 Shoulder press: 75 x 7 WOD – 5 rounds as Rx’d: 25:41 50 GHD’s: 25, 15, 10 Great to have Annie and Roxy join us today! Great work everyone. And a very Happy Birthday to Mike Riggs! Chad 111107 Reply Press: 159# x 6 WOD: 26:06 Happy Birthday Mike! Rachel 111107 Reply Press: 63 X 10 (felt good today) WOD: 17:52 rx’d 3 rounds Total for three attempts 42…Did 8 more just to hit 50. chef 111107 Reply First, just let me wish many happy returns on the day to Mike ‘The Iron Hammer’ Riggs: may you live as many years as you want and never want as long as you live, DRINK HAIL! HIP HIP HOORAH! And so say all of us! I’m quite certain Coach Mike kept his aging status on the down-low for the tiniest possibility that some other coaches might have created a workout with his name on it, not realizing that his far keener half would spill the (paleo) beans, thereby exposing him to much love and praise from coaches and athletes far and wide, and lay him plain in the sights of the aforementioned flogging. Riggs. We know where you coach; there is no escape. There’s a workout a’ comin’ your way, brother, it’s simply a matter of time. 😉 Riggsme 111107 Reply Chef, today was a very special workout to me, really…can that not suffice? Thanks for the well wishes all. Homebound for steak, shrimp, and asparagus for bday dinner! yum. …and a special caveman cake. Emily 111107 Reply Huge crowd at the 5:30 class! It was an awesome group of people! This workout was tough! My legs pretty much collapsed after this. Great job to all those that were there! Press: 63 x 3, PR! This used to be my hypothetical max, now it’s my 85%. Lovin’ it! WOD: 23:08, had a mental breakthrough today. You can do so much more than your body tells you it can. Happy Birthday Mike!! Enjoy that caveman cake! Emily 111107 Reply Forgot parts of my WOD: 5 rounds, 25# weight for 3 rounds, 15# for the last two. 15# slam ball since there weren’t enough 20# balls to go around. Probably a blessing in disguise. Mike S 111107 Reply press 100 x 9 pretty sure theres a PR in that somewhere WOD: don’t know why I can’t do lunges mad it through 1.5 rounds before both hamstrings cramped this is getting to be just sad now… that said aside from the hamstrings the rest of me felt great Clint 111107 Reply Press: 114×8 WOD: 24:49, 5 rounds rxd no dessert Dave C 111108 Reply Props to Mike S… those 100 x 9 were impressive. Same here: Press: 100 x 7 WOD: 23:55 as RX’d for 3 rnds. Even though I wanted to die, I would have loved to feel how it would have been with the vest… someday! Dave C 111108 Reply oops… I meant to say RX’d for the overhead weight… I did step ups for all 3 rnds of box jumps. Mike C 111108 Reply Press : 114 X 7 WOD : 16:24 (did step-ups for half of the last two rounds) GHD : 12, 8, 8 Randy 111108 Reply Press: 185 lb x 5 WOD: 27:20 – 5 rounds – rxd Write a comment: Cancel reply MessageName * Email * Your email address will not be published. Yes, add me to your mailing list.