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Saturday 091024
Deadlift 1-1-1-1-1-1-1 reps
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From the WTF files: the cookie diet, having toenails permanently removed because you're an ultra runner
Oceana's 70-year-old lobster deserves escape claws
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'Art of the Samurai' at the Met
Pull-ups for everyone:
From the CrossFit/Brand X forums, scaling info about this WOD along with info about the deadlift:
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"I wish I knew how you could overstate the value of the deadlift."
--Greg Glassman
Here are some vids everybody should watch regarding the deadlift whether you are familiar with the lift or not:
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv
If you are familiar with this lift then you are a Big Dawg today:
Big Dawgs:
as Rx’d
Everybody else, if you are unfamiliar with the lift watch the videos above and the use the time today to practice this lift with a piece of PVC pipe or a light barbell.
A wise investment is the book Starting Strength 2nd edition by Mark Rippetoe. If you don’t have a coach this book will help you understand the lifts. If you do have a coach it will point out how little he/she knows.
Here is a link to the book:
http://www.aasgaardco.com/store/store.php?crn=199&rn=312&action=show_detail
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Let me also add that I found this video useful:
Common Deadlift Mistakes: http://fr.truveo.com/crossfit-sweat-shop-dead-lift-mistakes/id/293655096
125
145
165
175 (PR)
185 (PR)
185
195 (PR)
200 (PR)
Most excited about this :)
smoked from yesterday. took this as a marginal intensity break. worked up to 405#. Felt pretty good. Then did 2X5 315#. Also felt pretty good.
This was a disaster. I could barely pick anything up. Hands are really painful. Yesterday's tears were the first in about a year.
445, 465, 475(fx3), 470(f), 455(f)
I concur with Torch. Tommy V did a number on me.
Kj, awesome job!!!!!!
Marathon next week so taking it easy
95, 95, 95, 135, 135, 155, 155
(13,6)
345-355-365-375-385PR-390f-390f-380-365
Black Box (223,223)
Made up Tommy V in Brooklyn. Terrible -- torn hands as well.
12 foot rope. Started Seating. Legless. Climb up and down. 12/9/6 climbs per round, respectively.
30:50
95
113
133
153
163 (PR)
173 (PR)
183 (PR)
KJ - That's awesome!!!
KJ and Annie - Great Work! You guys are getting so strong :)
Had a heavy gravity day as well. Yesterdays WOD did a number on me. Even warmup reps felt heavy.
405
445
465
485f
485f
445
405
Awesome job KJ and Annie!
(17,16)
325
355
385PR
405F
395F
275, 280, 285, 290, 295, 295, 295(F)
(68,54), (55, 42), (61, 48), (17, 9)
Tomorrow's WOD better not involve arms, legs, or abs.
worked up to a 425. PR is 465
pretty smoked after yesterday.
finished with 315 for 15 reps then snatch grip deadlifts at 225x10x1
225 across. Didn't have the energy to even attempt anything heavy today.
205, 245 (fail), 225, 225, 215, 215, 215
245 still stands as my PR. Just didn't have it in me today.
205
225
245
265
285(PR)
305(fail)
300(fail)
I was so set on breaking 300 today that when I didn't I almost forgot I beat my PR.
Warmup: 100 Calorie row, 10 pushups, 10 pullups, 10 abmat situps, 10 abmat back extensions 135# x 7 deadlifts.
Deadlifts
185, 195, 205, 215, 225, 235, 245 (PR).
Thanks, guys :) My back is definitely feeling each of those pounds this morning!