Lasty - 24 January 2010 10:13 AM

15-12-9-6-3   Deadlifts at 125#
30-24-18-12-6   Ring Rows

10’48

Ring rows are so hard, the range of motion is so much bigger than the beginner pull ups on the smith machine.
125# was heavy but glad i did that weight knowing my max is 155#

Awesome job on the DLs and the ring rows.  Keep up the good work!

enginecap - 24 January 2010 06:41 AM

FW190 - 24 January 2010 06:16 AM

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

As Rxd 14:00

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

Excellent WOD

what WOD did you do??

I don’t still don’t know why I wrote squat, I was probably very lightheaded after the exercise. I meant Deadlift

sophiep - 24 January 2010 10:23 AM

JGreb - 24 January 2010 10:10 AM

125 lb deadlift, 15 reps
35 band assisted pull-ups
125 lb deadlift, 12 reps
25 band assisted pull-ups
125 lb deadlift, 9 reps
15 band assisted pull-ups
125 lb deadlift, 6 reps
10 band assisted pull-ups
125 lb deadlift, 3 reps
5 band assisted pull-ups

14:54

Sucked right from the first set of pullups. Glad I got it done. Finished up with 24 burpees.

Nice weight, how’s those burpees coming along????

Thanks today felt like I just slogged through it. Burpees are good. So far I’m still doing them in one set and I feel good about it. Feel like my pushups are getting stronger, but when I do 40+ burpees I feel my knees touch more often so I hope to get rid of that. What about you? Into the 70s right? You ready for it to be over?

JGreb - 24 January 2010 10:51 AM

sophiep - 24 January 2010 10:23 AM

JGreb - 24 January 2010 10:10 AM

125 lb deadlift, 15 reps
35 band assisted pull-ups
125 lb deadlift, 12 reps
25 band assisted pull-ups
125 lb deadlift, 9 reps
15 band assisted pull-ups
125 lb deadlift, 6 reps
10 band assisted pull-ups
125 lb deadlift, 3 reps
5 band assisted pull-ups

14:54

Sucked right from the first set of pullups. Glad I got it done. Finished up with 24 burpees.

Nice weight, how’s those burpees coming along????

Thanks today felt like I just slogged through it. Burpees are good. So far I’m still doing them in one set and I feel good about it. Feel like my pushups are getting stronger, but when I do 40+ burpees I feel my knees touch more often so I hope to get rid of that. What about you? Into the 70s right? You ready for it to be over?

Most definitely, today 74 and gave up doing them in 1 set many moons ago!!!! Tend to do them in sets of 10 and am trying to break them up throughout the day. Some days more difficult than others, find I do better at the weekend when I don’t work, does that sound lazy??????

For time:
205 pound Deadlift, 15 reps
25 Beginner Pull-ups (feet on ground)
205 pound Deadift, 12 reps
20 Beginner Pull-ups
205 pound Deadlift, 9 reps
15 Beginner Pull-ups
205 pound Deadlift, 6 reps
10 Beginner Pull-ups
205 pound Deadlift, 3 reps
5 Beginner Pull-ups

Total Time:  10:30

$-In:  CFWU x 2 rounds (modified with 1 PU, 4 dips, 8 GHD SUs)
$-Out:  Burpees, Day 24 (brutal after this WOD) + headstand work + 60 DUs

Wow!  I feel beat down!  My partner with the timer said the first 15 DLs were done in 27 seconds.  The PUs were a slog!  Was actually able to do a full body weight PU today in the WU without pain.  Probably will still give it another week or two before hitting body weight PUs in the WOD though.

ugh. not a good day today.

started out with 105 for the deadlift and not too easy on the assisted pullups
15 deadlifts
35 pullups assisted
12 deadlifts
25 assisted pullups
9 dl (had to switch to 95 lbs because i having issues)
15 pullups (increased the assistance)
6 deadlifts
10 pullups (more assistance or i’d be there all day!)
3 deadlifts
5 pullups

ugh. i blame this on not properly fueling before the wod (i did some fasted cardio an hour before, and then i ate a bowl of cereal, which , after going low carb highly paleo was a bad bad idea. i’ve learned my lesson.)

Buy in:
5 min row, 10 pull-ups, 20 push-ups, 10 deadlifts

Main Event:
Puppies Scaling
40kg deadlift 15 reps
beginner pull-ups 35 reps
40kg deadlifts 12 reps
beginner pull-ups 25 reps
40kg deadlifts 9 reps
beginner pull-ups 15 reps
40kg deadlifts 6 reps
beginner pull-ups 5reps

Time = 8:31

Cash out:
Samson stretch, misc stretch, 5 min stationery cycle.

enginecap - 24 January 2010 09:15 AM

have a great birthday….getting learners permit this year??lol

Haha nope, I’ve had my license for over a year hehe

Deadlifts, Pull-ups

$-In:  EZ 1k C2 row, 3 rds of CFWU (minus pull-ups & dips)

WOD:

15 x 135# dead lift
35 pull-ups
12 x 135# dead lift
25 pull-ups
9 x 135# dead lift
15 pull-ups
6 x 135# dead lift
10 pull-ups
3 x 135# dead lift
5 pull-ups

17:57

All pull-ups assisted on Gravitron.  This one really fries the grip.

$-Out:  2 x 10 x 45# Overhead Squats, 100 abmat situps, foam rolling

40 pound Deadlift, 15 reps (this is the most weight I have available til I get a bar and weights set)
20 Pull-ups (Beginner)
40 pound Deadlift, 12 reps
15 Pull-ups (Beginner)
40 pound Deadlift, 9 reps
10 Pull-ups (Beginner)
40 pound Deadlift, 6 reps
5 Pull-ups (Beginner)

8:28

I barely have strength to type!

PS - helped my 11-yr-old with the same - he beat me with 8:25!  That should peak his interest in working out with Mom!

Buy in: CF Warm up

15-12-9-6-3 Deadlifts at 75# (just had to edit the weight; I was shorting myself!)
30-25-20-15-10 Beginner pull ups

Time - 9:37

Cash out: Day 24 of burpees!  Stretching & headstands with core workout

I loved this WOD - I can’t wait to find out what tomorrows is! 

Sunday 24-JAN-10

WU:
Skipping - 100 Singles
Skipping - 50 D/U’s
CFWU (minus pullups)

WOD: Scaled for Puppies for reps and between Puppies and Pack for weight.

95# Deadlift - 15 Reps
20 Pullups (Beginner)
95# Deadlift - 12 Reps
15 Pullups (Beginner)
95# Deadlift - 9 Reps
10 Pullups (Beginner)
95# Deadlift - 6 Reps
5 Pullups (Beginner)

Time: 6:08

CD:
Day 24 Burpee Challenge = 24 Burpees (wrist’s are starting to bother me again - will be breaking the Burpees into sets of 10 starting tomorrow)
Skipping - 200 Singles

did the BrandX wod from the other day
CF warm up
10 rounds of 10 ball slams 20# and 10 pullups———-10:54

cash out with walking lunges with 25# plate overhead

1/24/10
Deadlifts and Pull ups
for time:
15 185lb deadlifts
35 pull ups
12 185lb deadlifts
30 pull ups
9 185lb deadlifts
20 pull ups
6 185lb deadlifts
10 pull ups
3 185lb deadlifts
5 pull ups
~24min
My time would have been better but I have the equipment for pull ups in my apt and the equipment for this kind of deadlift workout in my apt gym, so I got to jog back and forth between the two after each set. More cardio though right?
My forearms!!!!! (pull up sets were broken) This workout killed me.

Deadlifts and Pull ups for time:

Pack:

135-155lbs (135 for me) deadlifts x 15
25 pull ups (5,5,5,5,3,2)
135lbs. dls x 12
20 pus (3,2,2,2,1,3,2,2,1,1,1)
dls x9
9 pus (3,3,3)
dls x 6
6 pus (2,1,1,2)
dls x 3
3 pus

Time: 24min even. Pullups were all deadhangs and they killed this WOD for me. I’ve got to learn how to kip on a low bar. Back to the demos….

M/31/6’3’‘/210lbs.