Deadlift 5-5-5-5-5-5-5 reps

275 - 315 - 345 - 355 - 365 - 375 - 375

$-In: CFWU x 2 rounds (modified with beginner PUs, 5 dips, and GHD SUs) + Deadlifts (135x8, 225x5)
$-Out: Burpees (10 x 2 rounds) + 36-inch box jumps (10 x 2 rounds) + handstand work

Finished the last rep on round 7, turned around, and said to my wife and her workout partner: “That was f***ing hard!” Really pumped about 2 rounds of 375x5…375 had been my most recent max. Actually did a handful of single HSPUs (2 to 3 inches deep) during my handstand work today. Got 34 more burpees left for today and yesterday to catch up after missing yesterday.

Deadlift 5-5-5-5-5-5-5 reps

185-205-225-235-245-255-205

had to go to a gym where doing any kind of lifting is annoying, no bumper plates, dropping weight, etc.

Deadlifts 5-5-5-5-5-5-5

115 - 125 - 125 - 135 - 145 (PR!) - 145 (PR!) - 155(PR!)

Former 3 reps PR (155#) is now my new 5 reps PR !!

2/6/2010 @ American River CrossFit

Warm up
3 rounds
Run gym x1
Shuffle in x1
Shuffle out x1
Push ups x5
Situps x10
Squats x15

WOD for time

Row 500m
30 burpees
10 push press (38#)

9:43

Feel good after this one. I’m doing better at hanging with the class. Burpees are killer and my mental nemesis. Very appreciative that the class went through in waves and that Bronsong was done and at my side encouraging me.

Weigh in yesterday. Down 14 pounds and 2 inches (waist)

BCCF

3x3 front squats

140/160/180

depth good, a little elbow dippy on the last couple @ 180

high rep squats 12 @ 180

good depth, painful exercise.

3 rft

10 c&j (power, and push) @ 95
30 situps (anchored)

5:41

Considering this a 10 minuter, meaning need to bump the weight on the c&j, probably was a little low because situps were broken but c&j were not.  Alternately could do a clean, rather than power, and further annoy myself.

Deadlift 3x3
205-210-215

High Rep
1x20 135 ubk

Metcon <10min
4 rounds
Run 400m
10 Box Jumps 20 in
9:57

Skill
55s static Handstand
3 rope progression

Deadlift 5-5-5-5-5-5-5 reps

190
220
240
265
275
285
295
———
1770

Deadlift 5-5-5-5-5-5-5 reps

Got in all of them with 55 pounds.  I may up the weight next time as I was able to get them all in.  But that’s the most weight I have at home so I’ll either need to invest in a gym or some weights.

then since I didn’t notice the inverts on the rings from yesterday, I did 15, 12, 9, 6, and 3 inverted ring pulls with cheating by jumping just a bit to get up and over.  I found I couldn’t do a single one from a dead hang without swinging around significantly.

I also ran with my daughter 5 miles at 7:30 pace with the track club.

2 rounds no time
135# bench press 10x
20 sit up
75# deep lat pull (From chin to waist) 10x
25 walking lunges

Did this in the A.M.

100129 HSPU, Squats, Pullups, Pushups
Puppies:
6 minutes Handstand push-ups using smith machine bar - 55
3 minutes Squats - 90
2 minutes Pull-ups - 14
1 minute Push-ups - 25
Total - 184

Saturday 100206

1. CFWU- 1 Sets
*Did my first muscle-up with the bar

2. Deadlift 5-5-5-5-5-5-5 reps

135, 185, 225, 275, 315, 330, 335

21-18-15-12-9-6-3 rep rounds of:
135 pound Power Cleans
Pull to inverted hang and lower as slowly as possible

Did Power Cleans because SDHP always hurt my knee.

The inverted hangs were very tough. My hands,forearms, and lats are killing me. It took me about 40min to finish.

It’s going to be hard to follow this up with 7x5 DL tomorrow!!!!

Deadlifts and SDHP/Inverted Hang

1000m Row
DROMS
2 rounds
10 pullups
10 Ring Dips
10 Abmat Sits
10 Abmat Ex
10 OHS

Deadlifts 5x5

135
165
195
225
265

5min then:
SDHP/Inverted Hang

Pack Scale

Impression was I am not much of a gymnast.

End
10 L Pullups (just learned I could do these the other day)
Stretch

Well,  my right wrist is still all swollen and blue from yesterday’s arthroscopy, so:

Run 5k: 23:33.62 PR by just under 3s. 

Did the first mile at about 7:00.

Almost didn’t get rained on!  Not bad. The last time I ran that far was November 9th and I only ran a 24:00 flat.

-Halo- - 06 February 2010 09:14 AM

Today I participated in an unusual WOD:

“Krispy Kreme Challenge”
Run 2mi
Eat 1 dozen glazed donuts (yes 12 of those delicious sugar packed bad boys)
Run 2mi
TT: 59min

Is it bad that eating the donuts were worst then running 4mis?

\

That is awesome! I coach high school track and we occasionally have a cheeseburger or banana relay where the kids have to eat a cheese burger or banana and run a 400m carrying a burger or banana to pass to the next leg. The kids get a kick out of it…and some of them get to enjoy the food in both directions…;-P