Deadlift 5-5-5+ (65-75-85%)
Add 10 pounds to your deadliest training max today
Rest as needed
For time:
Row 750 meters
21-15-9
Sumo Deadlift High Pull 95/65
Wall Ball 20/12
Last completed 4.29.11
Friday the 23rd of September, 2011
Posted on September 22, 2011 DM
13 Responses to “Friday the 23rd of September, 2011”
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Did an 18 mile training run with Daniel this morning. Considering I didn’t bitch and whine the entire time like last weeks attempt it was much more pleasant. Daniel would def agree. Good steady pace, legs heavy and tired by mile 15 though. But finished it. What a mindfuck.
Dan, is this how you teach the squat to beginners?
“ When we teach the squat in the 101 [beginners' class], we make an analogy to when you’re out at the club and you see a girl backing her butt up onto a guy. It’s pretty much the same thing.”
That New Times article has some great material.
The key thing here is to remember to pack your high socks, jump rope, tape, heels, pink bandana, and rose when preparing for the WOD.
Movement wise, make sure that you practice the kettlebell hold with your partner positioned squarely in the path of the kettlebell to hit her in the uterus to ensure you can never breed more elite douchebags.
Elite douchebags are the future. You can’t stop evolution.
Games WOD:
5 Rope ascents
5 Clean and Jerk 145#
4 Rope ascents
4 Clean and Jerk 165#
3 Rope ascents
3 Clean and Jerk 185#
2 Rope ascents
2 Clean and Jerk 205#
1 Rope ascents
1 Clean (successful) and Jerk(f) 225#
Still felt good, didn’t think I’d get through the 205s.
That artilce makes me want to find something cooler to do for fitness. Zumba maybe.
FB Fridays are back. Inquire within. No shirt, no shoes, no service.
Fun one. 11:51 RX. PR on the last rep which was a nice bonus.
Kids class tomorrow at 9.
Congratulations Dom and Jamie. Enjoy the weekend.
20 db thrusters buy in/ cash out
7rds
5 db gto 30lbs
10 oh db lunge
15 chest to thigh situps
rest
21-15-9
kb high pull 70lbs
boxjumps 20″
all movements done with left arm.
signing off
pinky tuscadero
You guys weren’t planning on the rope climb/clean&jerk wod on Saturday? Not too tragic actually probably need a day off of the barbell.
3 rds of slim biscayne. 26:21 hot and sweaty
Ropes & Jerks were friday. see above. Enjoy the day off.
By the way – has anyone else destroyed their inovates on the rope?
Dude. fun WOD, but not worth 100 bucks!
Inov8z are a track flat not designed for th editors of CF.
I wouldn’t wear track shoes to the prom nor would I wear heels to meet the president. Shoes make the man. Choose wisely.
Beary Speed Day
Close Grip Bench 170 lbs with the addition of 2 chains – pause 2 secs at bottom
10×2
In between each set 10 tuber snake ups
Deficit Dl’s (on top of iron 45′s) 10×2 135 lbs with 2 chains
Good Mornings 3×5
95/115/135
Reverse Hypers 3×6 165lbs
Real Pull Ups with 12 lbs
5×4
Adam,
for rope climbs use chucks. If there is a long run and rope climbs then I go with a runner other than innov-8. A short run and rope I go with chucks. What did you think was going to happen using your innov-8s on the rope?
Dan Im confused. Do I hook grip or not? Whats the recipe for the sauce? Yes on amendment 2.