Sunday 100124

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Post time to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Big Dawgs
as Rx
women 155-185

The Porch
For time:
185 -205 pound Deadlift, 15 reps
50 Pull-ups
185 -205 pound Deadift, 12 reps
40 Pull-ups
185 - 205 pound Deadlift, 9 reps
30 Pull-ups
185 - 205 pound Deadlift, 6 reps
20 Pull-ups
185 - 205 pound Deadlift, 3 reps
10 Pull-ups

women 135-155

Pack:
For time:
135 - 155 pound Deadlift, 15 reps
35 Pull-ups
135 - 155 pound Deadift, 12 reps
25 Pull-ups
135 - 155 pound Deadlift, 9 reps
15 Pull-ups
135 - 155 pound Deadlift, 6 reps
10 Pull-ups
185 - 205 pound Deadlift, 3 reps
5 Pull-ups

Women 85 - 105

Puppies:
45 - 65 pound Deadlift, 15 reps
20 Pull-ups (Beginner or assisted okay)
45 - 65 pound Deadift, 12 reps
15 Pull-ups (Beginner or assisted okay)
45 - 65 pound Deadlift, 9 reps
10 Pull-ups (Beginner or assisted okay)
45 - 65 pound Deadlift, 6 reps
5 Pull-ups (Beginner or assisted okay)

Buttercups:
15 - 25 pound Deadlift, 15 reps
15 Pull-ups (Beginner or assisted okay)
15 - 25 pound Deadift, 12 reps
12 Pull-ups (Beginner or assisted okay)
15 - 25 pound Deadlift, 9 reps
9 Pull-ups (Beginner or assisted okay)
15 - 25 pound Deadlift, 6 reps
6 Pull-ups (Beginner or assisted okay)

For Time:

155 pound Deadlift, 15 reps
35 Pull-ups
155 pound Deadlift, 12 reps
25 Pull-ups
155 pound Deadlift, 9 reps
15 Pull-ups
155 pound Deadlift, 6 reps
10 Pull-ups
155 pound Deadlift, 3 reps
5 Pull-ups

11:30

I’m pretty happy about this, but I know I could do better.  I ran 2 mi in 13:22 2-3 hours before this and I could’ve used more time to recover, ( my lungs were on fire) but this was the only time I could get to the gym today.

Sunday pm. 2 months till 24 hour MTB team race, so need some biking. Mixing CF Endurance in to programme
intervals on bike: w.u then 5 on, 2.5 off, 6 on, 3 off, 7 on, 5.69mi.  then cool down. HR up to 174 in last session. Tried to keep at 18mi p h.  First ride in ages. suffered.

Buy in
2 rounds of
5 pullups strict
10 push ups
20 sit ups

Deadlifts - Pullups

65lb Dls x 15
20 pullups strict
65lb Dls x 12
15 pullups strict
65lb Dls x 9
10 pullups strict
65lb Dls x 6
5 pullups strict

Time : 10.26

Squirmed on a few pullups towards the end but felt quite strong dl’s were easy.. concentrated on form..

Overhead squats
5 x 3
12kg,17,20,20,20
12kg x 15

WOD
50kg deadlift,15 reps
35 assisted pull ups
50kg deadlift,12 reps
25 assisted pull ups
50kg deadlift,9 reps
15 assisted pull ups
50kg deadlift,6 reps
10 assisted pull ups
50kg deadlift,3 reps
5 assisted pull ups

10:14

Man, I think CF is making me sadistic. I’m actually looking forward to this WOD. It really sounds fun on paper!

It does sound fun on paper and actually is too, Sung.

To bad i took a weight that was maybe to heavy, but pulled i it through.

For time:
90kg Deadlift, 15 reps
40 Pull-ups
90kg Deadift, 12 reps
30 Pull-ups
90kg Deadlift, 9 reps
20 Pull-ups
90kg Deadlift, 6 reps
10 Pull-ups
90kg Deadlift, 3 reps
5 Pull-ups

Time:

17:45

The deads took a toll on my arms, which made the pulls very hard. Excuses, excuses…

Sung - 24 January 2010 05:03 AM

....I’m actually looking forward to this WOD. It really sounds fun on paper!

Uh oh, you should know better than to say that out loud.

Warming up:

500m row
30 sit-ups
30 back extensions

Pack:
For time:
70kg Deadlift, 15 reps
35 Pull-ups
70kg Deadift, 12 reps
25 Pull-ups
70kg Deadlift, 9 reps
15 Pull-ups
70kg Deadlift, 6 reps
10 Pull-ups
70kg Deadlift, 3 reps
5 Pull-ups

My time: 16.05 min

I used the assist machine for the pull-ups. with 30 kg assistance

cfwu 5x2 no pullups add reverse hyperextensions

kinda mixed up the scaling a little bit to do 60% of my working max

185 lb Deadlift
15
20 pu
12 dl
15 pu
9 dl
10 pu
6 dl
5 pu

8:50:47

Should the bar touch the floor on multiple reps Deadlift series? I avoided it during the 3-3-3-3-3 workout the other day but my left knee bothered me for a couple of days afterwards.

Thanks
TKD

Yesterday
BWU + 30 handstand attempts

100121 at Pack (w/o GHD situps)

3 rounds for time of
94 pound clean and jerk, 10 reps
30 45-degrees declined sit ups

11:04 min

cash out
3 series of 7 hspu progressions (feet on wall, hands 3 feet from the wall, limited rom)

Puppies:
45 pound Deadlift, 15 reps
50 Beginner pullups
45 pound Deadift, 12 reps
40 Beginner pullups
45 pound Deadlift, 9 reps
30 Beginner pullups
45 pound Deadlift, 6 reps
20 Beginner pullups
45 pound Deadlift, 3 reps
10 Beginner pullups

11:23

I can’t lift my arms and I LOVE THAT!

Deadlifts, Pullups

W/U
5 min Airdyne
DROMS
30 Pushups
40 Situps
40 Abmat Extensions

155 pound Deadlift, 15 reps
35 Pull-ups
155 pound Deadift, 12 reps
25 Pull-ups
155 pound Deadlift, 9 reps
15 Pull-ups
155 pound Deadlift, 6 reps
10 Pull-ups
155 pound Deadlift, 3 reps
5 Pull-ups

12:38

End
30 Rind Dips

Pull ups all 1s, 2s and 3s - still can translate max effort into WOD performance.

cfwu without dip and pull up subbed HSPU 11,8,7

As Rxd 14:00

Pullup were slowing me down, all deadlift unbroken except second set broken in 6,6 with a few second rest between

Excellent WOD

TKD02 - 24 January 2010 05:44 AM

Should the bar touch the floor on multiple reps Deadlift series? I avoided it during the 3-3-3-3-3 workout the other day but my left knee bothered me for a couple of days afterwards.

Thanks
TKD

Yesterday
BWU + 30 handstand attempts

100121 at Pack (w/o GHD situps)

3 rounds for time of
94 pound clean and jerk, 10 reps
30 45-degrees declined sit ups

11:04 min

cash out
3 series of 7 hspu progressions (feet on wall, hands 3 feet from the wall, limited rom)

i think your grip is going to become so wasted that you are going to need to touch the bar on the ground in order to regrip.  Be careful of flying off the pullup bar too