We got a beautiful present today from our man, Glenn Pendlay, in Wichita Falls. Check it out!
Here is tomorrow's workout.
Deadlift 5, 5, 5, 5, 5
Warmup with a lot of reps with the PVC pipe until the form is perfect. Then start with the lightest bar and move up until you get to a good working weight. Do all five work sets with the same weight. Do not go to failure. The bar should keep moving at a good speed and all sets should be unbroken. Focus on perfect form, not going to failure or finding your 5 rep max.
Can you guess what they are?
Looks like this is getting serious.
Pretty!!
I think i liked the looks of them better when they were all nicely rolled and wrapped up in the brown paper! Perhaps my WOD can be wrapping them up again --for time.
Oh, I forgot to post today's workout. We did the following:
Perform
1-arm shoulder press
1-arm overhead squat
1-arm overhead walking lunges left and right
1-arm high windmill
That's ONE rep. Do five reps with one arm and then five reps with the other arm. That's a set. Do three sets.
nice kb/db workout, keith.
when do you think you'll have your pull-up apparatus up?
Deadlift here I come! See ya tomorrow.
I wish it was up to me, it'd be up already. As soon as I can do it, I will.
nice bars.
theyre so harmless lookin.
we pick out any names for em yet?
And tomorrow is technically my rest day! What's a girl to do?
Oh, Tues WOD used 10#DB, 8KG KB, 12KG KB. 12kg was challenging espec twrd the end!But worth it since afterward I had a great massage with someone Keith W recommended
Oh, I love the logo. Now we need the Ts etc....We want to spread the worth through our clothes too--not just our physique!
Looks like I picked the right time to make my triumphant return back to CFNYC!!! Hopefully I won't be too sore from BJJ tonight. Vacations sure know how to suck the "fit" right out of you.
Hey who saw what tomorrow's WOD of the day is on the main crossfit site? Coincidence or great minds think alike!
Sweet!
Back from a long week-end of xc skiing and ready to lift various heavy objects off the ground.
132 lbs.
wow Kim that is great! I used 92 (with two pathetic lifts of 102 lb).
Michelle,
Actually as a precent of body weight we're exactly even. You did great!
I thought it was too easy, but Keith really wanted us to work on form. Looking at the pictures that got taken I have some work to do in that vein. I did one rep with the 215 bar - also easy - but best to work on form first.
Got some good pictures - one with Damnit bleeding on the new bar! Yea Baby! The bars are supposed to have blood on them!
Best, Kim
Keith,
What's the turnout like for the 7am classes? Thinking about hitting up this Friday's.
Brett
Kim-
what do you mean BLEEDING?
and my shins are so black and blue u can barely see the underlying pasty white skin!!!!
Michelle,
Just a little color on the Black Box.
In all seriousness, it got cleaned up and disinfected. And I got a great pic.
Kim
Kim-
well as long as u got a great pic! :)
and you will be pleased to know that I have refrained from making any additional holes in the lovely (?)white(?) walls.
It sure looks like I missed fun today! Can't wait for my private tomorrow. Although I truly love the deadlift!
ok KW - i need to see some pics!
205lbs... Could of went for a bit more but still trying to get out of vacation mode.
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