Deadlift 5-5-5-3-3-1
Rest as needed
30 sit ups
Row 250
50 squats
3 rounds for time
Of interest:
Tuesday the 9th of March, 2010
Posted on March 8, 2010 PANOS
21 Responses to “Tuesday the 9th of March, 2010”
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WOD @ CFOT:
3 Rounds: 400m run, 100ft walking overhead lunge w/ 45 lb plate, 12 pullups
11:30 – not used to running in the cold
Congrats on the new box everyone
more burpees!!!!
AVOCADO MANGO SALAD:
1 ripe mango
1 hass avocado
1 1/2 cups chopped raw broccoli
1/4 cup chopped red onion
1/3 cup of currants (u can find these at publix)
1/3 cup sunflower seeds
salt and peooer to taste
FOUND THIS RECIPE ON RAWMAZING.COM
AM workout – Swim drills with a coach. I learned today how much work I need on my swimming. Don’t remember the exact distances. We had various drills with fins and paddles. My least favorite but probably best for me – swimming with our feet tied and no buoy to help our legs float.
DL 5-5-3-3-3-1
155
185
185
195
205
235
Previous 1 Rep Max – 205
Big up for the DL D-bar!
first workout in the new box – good stuff!
Deadlift
225 x 5
245 x 5
245 x 5
275 x 3
275 x 3
310 x 1 (pr)
situp,row,squat finisher — 10:08
Poor Judgement Tuesday:
21/15/9: 2 pood KB swings, toes to bar, 5/3/1/ rope climbs. Sounded like a good idea at the time but in retrospect…as much as you plan for those things, the showers still hurt like hell after. Legs still covered with burns. JC – smart move to dial back the ropes.
Thanks to Dan for shutting me down on the finisher. I am done for the week (maybe)
Great work DBar and Weezy on those PR’s
Adam – REST!!!!!
Nice PR’s…Weezy that’s double bodyweight right?
Adam and I set out to do the wod he described above. It occurred to me that the rope leaves me with burns 100% of the time, wraps or no wraps. Bo need to deal with the aggravation. Not to mention jumping off the rope on the descent to save time…so did it w/ just 1 rope climb in about 7:50 i think. Toes to Bar are a b*tch.
My priorities this week – rest, stretching, foam rolling, sleep.
Rest for the next four days.
BW = 145
As my business partner Amir (6′5″) jokes, I only have to lift the bar about 6 inches off the ground.
95×5
115×5
125×3
125×3
125×3
145×1 (PR)
Finisher 14:45 – squats killed me….hips and knees super tight; great time for the row and sit ups
Thanks, Dom Adam and impressive lift weez!
Bigger box bigger lifts…
The new box is awesome/ perfect setup!
DL-
5-5-5-3-3-1
255-275-275-245-245-350(PR)
lowered weight to practice better form
finisher- 10:50
DL – 245, 255, 255, 285, 325 – finisher – 7:48
rest day. more work on the layout and more to go until satisfied. thanks for all of the support guys/gals
500m easy row
agile 8
Press
45×5
95×3
115×3
Working sets
130×5
150×5
170×11 (PR)
then
5 sets
95×10
bb pull upsx10
then 3k row 14:11 medium exertion
Deadlift:
95-135-155-165-185-205(PR from 135 in Jan)
15 Situps/row 250/ 25 Squats @ 6:40
Very Happy with the Deadlifts
Deadlift
145-150-150-155-155-165
30 situp-250m row-50 squats
practiced 10 kips
10 pull ups (neg)