w/up: 1000 m row on C2, 2x(22# OH squats x 10, decline sit-ups x 10, dips x 5)
WOD: 7x1 deadlift - 135# x 7 warm-up/practice; 155-165-175-185-195(PR)-205(F)-195
w/dn: single unders x 500, 2x(tuck sits, L-sits)
Good day overall despite feeling pretty stiff in the lower back and hamstrings after yesterday’s Helen. Warm-up went great and I was ready to go get the 195# PR.
315
365
405
425 CF PR
450 Fail! Got to knees, lost grip on LH side
405X2
350X5
Cash out: Over head squats, back squats, and front squats w/45# bar x10.
Hadn’t DL like this in 15 years, been a long time, so I didn’t know where to start.
I missed the single DL WOD last month due to my heart issue, and prev was 315x3.
Used to DL w/straps and belt, felt good doing it “naked” without helpers. I was very happy when 405 moved, even happier when 425 went up…great WOD. Sweet a$$ skin tear on my right hand; know I had a good grip going on. I have a feeling I will hurt tomorrow…everywhere! But it will hurt sooooo good.
Congrats to all with new PR’s today!
Have Fun
The WOD was done at lunch. Went back to the globo tonight to blow off some steam:
20 mile bike ride, 55:36 minutes
2 mile power walk, 30:00 minutes
Power stretch cool down
ME Work
Back squat (1RM=290)
[3@195;3@230 warm-up]
3@250
3@265
3@280 tough, form degraded
ONLY 1,1,1@290 *1-2min rest b/w sets
(2-5min rest b/w sets)
With form degrading @280 and wanting to try to repeat @290, I opted for singles.
10min rest, then…
WOD (home brew)
5 rounds for time of:
10 thrusters, 115# (10/6,4/5,3,2/5,3,2/5,3,2)
10 push-ups (10/10/7,3/6,4/6,4)
10 k-2-e (no breaks)
TOTAL TIME=11:54 (1:30/2:05/2:43/2:49/2:46)
Wow. Not sure what happened here today. Pretty positive I did not cheat the depth on the thrusters…
The track and “cardio” room are several floors above the weight room so I substituted jump rope jumps for the 400m run. My run is usually about 1:50 or less when fresh so the first round of jumps I went for 1:50 and counted how many I did then each round had to complete that many.
Missed yesterdays and today’s WOD’s since I’m resting my shoulder up. I pushed it the other day when I should’ve been sensible and taken it easy. Anyway I figure it will become stronger through a couple days of rest so I’ll pick up the WOD’s after this next rest day ...annoyed I missed Helen though!
Is anyone else obsessed like me, feeling as if you’ve miss out if you skip a WOD?
Back tightened up in the 3rd set. Went for the fourth set and strained my lower right back?!? So dropped the weight down and did 10X225 for 2 sets. Def gonnabe hurtin tom! Not really happy with today.
Warm up
- CFWU
- Jump rope
- Backsquat in kg 27 x5 / 50 x5 / 63 x3 / 72 x3
ME Back Squat x 3
78kg / 82kg / 84kg PR
Metcon from BrandX, 090217:
Four rounds of
- Power clean and Jerks, Reps per round: 12 / 9 / 6 / 3
- 2 rounds of Cindy
Used 45kg for the clean and jerks (1RM=60kg)
Time: 14:49
