It's a bird! It's a plane! Nope ... just SuperJohn kicking some ass again :)

Dear Shoulders …

We’ve had some good times together, haven’t we. Remember back when we could string toes-to-bars together? Or when push ups and push presses were easy and fun? Yeah, those were the days.

I’ll really miss you both.

Love,
The Guy with the Dead Shoulders

Holy crap was that ever an awesome WOD today!!

Lifting Class
1RM High Bar Back Squat

Then …
5x
5 GHD Raises
8 Reverse Hypers

3x
3 Good Mornings
10 Hip and Back Extensions

It's a bird! It's a plane! Nope ... just SuperJohn kicking some ass again :)

It’s a bird! It’s a plane! Nope … just SuperJohn kicking some ass again :)

CrossFit
4x
6 Push Presses 95 lb./65 lb.
20 Wall Balls 20 lb./14 lb.
30 Push Ups (these sucked donkey balls)
12 Toes to Bar

New member, but non-cool-aid-drinker, Kara has already impressed us with her strength ... and she's got a great push press, too. We'll have to figure out some way to better punish her!

New member, but non-cool-aid-drinker, Kara has already impressed us with her strength … and she’s got a great push press, too. We’ll have to figure out some way to better punish her!

5:30 PM Oly Session
15x 1 Jerk (from the rack) @ ~75%

5x
3 Weighted Pull Ups

Woo hoo! What a fun day.

 

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