WOD
Shoulder Press 3-3-3-3-3-3-3 reps
Post load to comments.
Compare to 080709.
It is important to communicate your times and/or the weight you moved by posting them to the comments section. It is especially important to do this on strength days as it serves as a base upon which each member can track progress. Notice that the above sentence asking you to compare to 080709 is a link to a post from that date which was the last time we shoulder pressed. Those that posted what they accomplished can now go back and see what how they did last time and if they improved upon those numbers this go round.
CrossFit is more than just a hard workout. It is about improving ones strength and vitality through optimal training. Never lose sight of that. Progress is progress. Periodization is a neccessity and strength days allow me the opportunity to expose you to it, thus is the reason for 5x5 followed by 7x3, and lastly 10x1.
The comments section is for communicating socially but foremost it is your log book. Post your times not for comparison between others but rather for comparison between your own workouts. Prove or dis-prove that CrossFit is working for you or at the least find where you need to improve and do so.
Alison dedicating some time to Snatch Balances.
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I posted yesterday a link to a wonderful website on responsible eating that I want every one to at least take a look at it. I have noticed of late that many of you look sluggish, strength-less, and withdrawn. How are your diets? Your diet must be important to you. Joe and I don't always practice the best eating habits but we do eat and at most times we try and get vital nutrients in from meat and vegetables and we always make sure we get in enough fats (good ones).
It is important for you all to focus your attention to what you are putting into your bodies. It doesn't have to be weighed and measured all the time but just think about the choices you make. Keep it clean when you can. Try and eat vegetables. Eat almonds, avocadoes, macadamia nuts, olive oil, and other healthy fats. Eat protein with every meal. Try and get in 5 to 7 meals (full meals) in a day. Always eat breakfast and no that doesn't mean pop-tarts. Drink plenty of water. That's the jist of it.
I think it's time for a seminar for you guys concerning eating. It won't be like the last. There won't be a power-point just a sit-down Q and A. An opportunity for everyone to pick my brain. And Joe's. Post to comments if you would be interested in this and if there are enough people, I'll set things up and find a date.
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The social events calendar now has the Halloween party posted. Sorry Hannah for the late posting. Click on the link under CrossFit Omaha events for more information and be sure and RSVP to Hannah by October 28th. It's gonna be a blast.
-Joe E
3x64
3x88
3x98
3x110
2x115(1F)
3x115
1x115(2F)
2x110(2F)
9x88
10x44
I would be up for a Q&A on eating.
10 DLs (195#)
10 pushups
5 strict pullups
10:48
the pushups felt great today!
Taking 3 days off while I travel, and already excited to get back in on Monday.
I do know that I need a change.
Today I did
3 x 65#
3 X 75#
3 X 89#
3 X 99#
3 X 111#
3 X 121#
3 x 133# (MAX)
1 x 138#
3 x 99 #
and this isnt like my being your muscle offer. i'll really do this.
Steve all of your requests answered, not so sure the food will still be good by the time it gets to you but it is being done.
It is a great opportunity to start a business if you enjoy cooking.
I can just see you going through security with your sandwiches in gallon sized ziplock bags. The TSA agents are going to be watching you closely with your dangerous sandwiches.
I did 175 x2.5( very hard not to dip and drive when I struggled on last rep) then I did 115x 7....
looking forward to party....
donohoe
88x3
98x3
108x3
118x3 (noticing a patern yet?
128x3
138x3
143x1
143x2 (a little cheat on the first one)
88x3
98x3
98x3
103x1
88x3
93x3
98x3
103x2
75x9
Yeah, I was a little ADD today, kind of all over the place, but at least I've set a benchmark for myself for next time.
3x95
3x105
3x105
3x110
3x110
3x115
couldve done a lot more weight but my shoulders were thrashed from rolling and sparring the other day. sit-down Q and A would be amazing think everyone is up for that see ya on sat!!
78x3
88x3
98x3
108x3
113x3
123x2
88x9
This is the first time I've done this so I got a little ahead of myself and had to slow down after the 4th set.
55X3
60X3
70X3
80X3
85X3
90X3
95X1
100X1 F
I'm in for a Q and A, and if someone is making paleo sack meals - sign me up, you just might be my new best friend!
Jill
Rnd 6 63x2
Rnd 7 58x3 (had to drop back down :-()
Great job everyone! There was some good weight being pushed tonight!
98 x 3
108 x 3
118 x 3
128 x 3
135 x 3
145 x 2 failed on 3
145 x 2 failed on 3
145 x 1 time to move on
After that I did 98# x 13 and I was spent. Great strength day!!