185#DL- 15,12,9,6,3
Pull-ups-25,20,15,10,5
Time: 16.28

Pack, kind of
For time:
225 pound Deadlift, 15 reps
35 Pull-ups
225 pound Deadift, 12 reps
25 Pull-ups
225 pound Deadlift, 9 reps
15 Pull-ups
225pound Deadlift, 6 reps
10 Pull-ups
225 pound Deadlift, 3 reps
5 Pull-ups

used the scale off the main site.

13:28

Warm-up
stretching
then…
1000m C2 row (3:38)
then…
3x
2 HSPU
10 squats
20 AbMat sit-ups

CFSB ME Work, Cycle9 week3
Shoulder press
with arch supports
[5@45;3@95;1@135# warm-up]
5@145
3,2@160 *1min rest b/w sets; current 5rep working point (5RM=155 & 3RM=165)
5min rest, then…
Multi-rep: New protocol for SP day. 3 sets of max reps ring dips with 1min rest b/w sets. Got 13/7/6=26 (best=28)

20min rest, then…
(WOD DL warm-up 3@205;3@225;3@280)

WOD (modified)
6 rounds for time of:
7 deadlift, 280# (7/5,2/5,2/5,2/5,2/3,2,2)
25 pull-ups (all rds broken)
TOTAL TIME=19:37 (2:07/3:10/3:23/3:45/3:33/3:39)

19% more total weight lifted for DL; rx’d number of pull-ups for this modified WOD.
Chose 280# for the DL because it is 90% of my current CFSB multi-rep working point of 310#.  Kept arch supports in for this WOD.

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

27:18

pullups take me forever

w/u:
800m run

Pack (modified):
135 lb deadlift, 15 reps
35 pullups (assist @ 46 lb)
135 lb deadlift, 12 reps
25 pullups
135 lb deadlift, 9 reps
15 pullups
135 lb deadlift, 6 reps
10 pullups
135 lb deadlift, 3 reps

= 12:50

Felt strong on this one. All deadlift sets unbroken except for the 2nd one (12 reps). Definitely room for improvement in the pullups but the deadlifts went up surprisingly easily.

shoulder press 3 x 12 @ 45 lb
push press 3 x 3 @ 70 lbs
lateral raise 3 x 12 @ 8lb db’s

10 min stretch

Deadlifts and Pull-ups

As Rx’d: 12:28

Pull-ups were broken all over the place. Went in to it trying to avoid muscle or grip failure by doing several sub maximal sets within a round. Worked out for the first two rounds…

This was definitely Grip-tastic!

Luis G - 24 January 2010 10:23 AM

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!

Thanks!!

We did Wednesday 100120
Buttercups:
25 Squat thrusts
25 Assisted pull ups

Warm-up .5 walk to gym, stretching, 3 min elliptical, 3 round(Samson stretch, 3 dips, 3 sit-ups, and 3 Back extension)

Britt: 7:15 with 140lb Assist
  Cash out: 5 minute jog, stretch, .5 walk home

Paul: 5:59 with 150lb Assist
  Cash out: 4 minute row, stretch, .5 walk home

As I am reading through, I am realizing, my wrist fatigue was probably due to the work out and not the improvement in my diet. I just never thought doing pull ups and DLs would be a wrist workout! Gotta love CF! Keeps you guessing!

I went to my boyfriends gym today so was able to do my deadlifts with a bar instead of dumbbells

23 minutes (i had to wait for assisted pullup machine in between)

Deadlifts - 45#
pullups - assisted with 35#

burpees - 24!

Warm up - hovered the house so not much a bit of a 321 go day today

100122
Puppies:
Three rounds for time of:
10-15 Double-unders - subbed side to side hops of 6 ” hurdle
10-15 Back extensions - subbed supermans

Done in 3.44 mins - a short and sweet one today.

Cashout:- Hanging knee raise holds for 10 secs x 5, Knee to elbows attempts x 5

WU:

400 m easy jog
Samson stretches X 2 X 10
20 decline sit-ups
CrossFit 9 Foundational exercises

Deadlifts 15-12-9-6   95#

Beginner 20-15-10-5
Pull-ups

CD:

10 Burpees
20 decline sit-ups

Packish
3 Rounds for time of:
75pound Clean and jerk, 10 reps
10 GHD situps (full stretch)
20 Sit ups

Time 11.04

Took a break then 24 burpees

Getting ready for the old folks cruise. At least there’s rock wall
Jump rope is packed, plus list of bodyweight WODS.

Back in a week

Had to scale down, first time doing deadlifts and my pull -up max is only 10.

Puppies
95# x15 dl
20 pullups assisted with bands
65# x15 dl
15 pullups assisted with bands
65# x15 dl
10 pullups assisted with bands
65# x15 dl
5 pullups assisted with bands

20 min

I should have read a little better, could have done dl with heavier weights and less reps

1-24

222.2#

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

13:52

My arms are about to fall off!!! Grip it TOAST…  DL were unbroken, PU started with 15 then 8-10 and finished 5-5