21-15-9 Triplet

Warmup:
3x15 pvc overhead squats
2 lengths lateral barbell lunges
handstand practice
sampson stretch
3x3 power cleans (135#/185#/135#)

WOD: "21-15-9 Triplet"
Three sets of 21-15-9 reps for time of:

• front squats (115#)
• push jerks (115#)
• situps

Time 8:58 Rx

Presses

Warmup:
1x15 pullups (5 strict - 10 kips)
2x15 kettlebell swings (1 pood)
2x15 tire flips (tag team)
3x15 situps

WOD: "Presses"
3x3 strict press (135#/145#/155#)
3x5 push press (165#/175#/185#)
1xAMRAP push jerk (185# & 7 reps)

Hang Clean / Push Jerk / Box Jump Chipper

Warmup:
30 double unders
10 pistols (per leg - used green rubber band assist)
1 set (max effort) pushups = 35 unbroken

WOD: "Hang Cleans / Push Jerk / Box Jump Chipper"
For time:

• 50 hang cleans (115#)
• 50 push jerks (95#)
• 50 weighted box jumps (24" + 20# med ball)

Time 15:20 Rx

Presses

Warmup:
3x15 GHD situps
3x15 pushups
3x15 squats
1x6 shoulder press (45#)
1x3 push press (45#)
1x1 push jerk (45#)

WOD: "Presses"
3x6 SP 95#/135#/140#
3x3 PP 155#/175#/195#
3x1 PJ 205#/225#/235# (f)

5 min AMRAP (pushups) = 90 reps

Press - Max Reps for Time

Warmup:
2x15 overhead squats (pvc)
2x15 pushups
2x15 pullups (strict)

WOD: "Press - Max Reps for Time"

• 3 minutes - shoulder press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push jerk (max reps @ 65#)

If you rack the weight or rest longer than 3 seconds, you must perform a set of 3 burpees each time.

SP 30 reps Rx - 12 burpees
PP 45 reps Rx - 9 burpees
PJ 35 reps Rx - 9 burpees

Total 110 reps Rx - 30 burpees

Snatch-OH Squat-Clean-Jerk-Pull

Warmup:
3x15 overhead squats (pvc)
3x15 good mornings (pvc)
3x15 pushups

WOD: "Snatch-OH Squat-Clean-Jerk-Pull"
10 rounds for time of:

• 1 snatch + 3 overhead squats (95#)
• 1 squat clean + 6 push jerks (95#)
• 9 pullups

Time 19:23 Rx

Presses

Warmup:
2x15 ring pushups
2x15 kettlebell swings (45#)
2x15 toes to bar
rope climb practice

WOD: "Presses"

Compare to 6/30/09.

3x3 strict press - 145#/155# (PR)/160# (PR)
3x3 push press - 175#/190# (PR)/205# (2 reps)
3x3 push jerk - 205#/215# (PR)/220# (F)

Increased SP by 10# and the other two by 5# each. Pleased with progress since 6/30.

Pressing a Little

Warmup:
1x15 push jerk practice (pvc)
1x15 handstand pushup practice
1x15 weighted back extensions (45#)
1x15 partner leg raises

WOD: "Press"
5x1 shoulder press
5x3 push press
5x5 push jerk

I kind of did my own thing today because I needed a little rest from this week. So I pressed, but not to the extent that the wod calls for.

SP 165#/170#/175# (failed) - met my 1-rep PR of 170#
PP 155#/185#/195# (failed) - met my 3-rep PR of 185#
PJ 195# (1 rep)

I also power cleaned 195# which is a new PR for me.

Presses

Warmup:
3x15 pullups
3x15 situps
3x15 pushups

WOD: "Presses"
shoulder press (3x3)
push press (6x6)
push jerk (9x9)

SP 135#/145#/155# (new PR - 3 rep max)
PP 165#/170#
PJ 170#

Presses

Warmup:
3x15 situps
3x15 back extensions
3x15 squats

WOD: "Presses"
3x3 shoulder press
3x3 push press
3x3 push jerk

SP 135#/145#/150# (PR for 3 reps)
PP 165#/175#/185# (PR for 3 reps)
PJ 185#/205#/210# (PR for 3 reps)

Compare to 2/3/09
My previous 3 rep PR for SP was 135#.
My previous 3 rep PR for PP was 175#.
My previous 3 rep PR for PJ was 205#.

Overall pleased with today's effort.

Press Day

Warmup:
Row 500 meters
Run 1 mile

WOD: "Press Day"

• 5x each arm - 45# kettlebell (strict press)
• 7x each arm - 55# kettlebell (push press)
• 5x each arm - 50# dumbbell (strict press)
• 1x 135# barbell (strict press)
• 2x 155# barbell (strict press)
• 1x 185# barbell (push press)
• 1x 205# barbell (push jerk)

Didn't do the Rx WOD today because of callous issues and leg issues stemming from Monday's thrusters and Tuesday's squats. Hopefully, I'll be back in the fold tomorrow.

Hang-Jerk-Run

Warmup:
3x15 overhead squats (I did one set with the slosh pipe)
3x15 hang clean (15# barbell)
3x15 kettlebell swings
2 lengths each of high knees & butt kicks

WOD: "Hang-Jerk-Run"
5 rounds for time of:

• 7 hang power cleans (135#)
• 7 push jerks (135#)
• 400 meter run

Time 20:30 as Rx

Push Jerk

Warmup:
3x15 back extensions
3x15 squats
2x15 knees to elbows
push jerk practice (pvc)

WOD: "5x3 Push Jerks"
5 sets of 3 push jerks

1. 155#
2. 185#
3. 205# - previous PR
4. 205#
5. 215# - new PR
   

Press

Warmup:
2x15 pullups
3x15 overhead squats
3x15 pushups

WOD: "Press"
Progression of 3x3 sets of shoulder press, push press, and push jerk increasing weigh with each set. Compare to 2/3/09.

SP 125#/135#/140# (1 rep)
PP 145#/165#/185#
PJ 195#/205#/215#

Happy with today. I increased my push press and push jerk each by 10# compared to last time. I suppose this is a new PR on both of these lifts for me. I have never done a PR for these. I worked out with Drew today. Looks like he is back drinking the kool-aid with the rest of us.

Paul Boyd worked out with the tire today.

Presses

Warmup:
21-15-9 situps
21-15-9 pushups
14 pullups

WOD #90: "Presses"
3x3 shoulder press, push press, & push jerk increasing weight each set

SP: 120#/125#/135#
PP: 145#/165#/185# (missed)/175#
PJ: 185#/195#/205#

Increased my last set of push jerk by 5# over 1/14/09. Today's WOD was supposed to be 100 thrusters (65#) for time, but I wanted to rest my right knee. Evan concurred and wanted me to press instead.

First time at CrossFit since Thursday (1/29/09). Spent the weekend backpacking in the Smokies. Saturday's hike was a great workout. 11 miles with a 40# pack (half of it climbing from 3000' to 5885'.

Press

Warmup:
2x15 situps
1x15 135# deadlift
2x10 pullups
1x15 knees 2 elbows

WOD: "Press"
3x3 of shoulder press, then push press, then push jerk increasing weight each set as you progress through the lifts.

Shoulder press 115#/125#/135#
Push press 145#/155#/165#
Push jerk 175#/185#/200#

OX

Warmup:
2x15 situps
2x15 back extensions
2x15 ring pushups
Front squat & push jerk practice

WOD: "OX"
Dr. NoNo created my namesake workout for today. It is brutal.

For time:
3 sets of 21-15-9 reps of front squat & push jerk
800 meter run (5 laps)
3 sets of 9-15-21 reps of front squat & push jerk

I completed this using 115# for both lifts in 38:22 minutes. I hurt. I want to go to sleep.

Check out this video on push jerk (today was the first time I used it extensively in a WOD).

Jerking Jump Ropes.....

Warmup:
3x15 situps
3x15 knees to elbows
3x10 pressing snatch
1 40-yd 45lb weighted lunges

WOD: "Push Jerks & Jump Rope"
3 rounds of 10 3/4 body weight push jerks + 100 jump rope/30 double unders for time.

I did 115 lbs and the 100 jump ropes. 3 rounds.

Time 6:30 min.