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

135-225-235-245-255-265-275

I couldn’t find the strength today; no particular reason, just didn’t have it.  Even so, I feel like I should be doing more weight with these.  My back stays straight and I have a straight perpendicular motion from the ground with the bar, but I lose some legs on the last couple of sets.

Stephen

Pack scaling

30-25-20-15-10-5 reps of
situps
back extensions (modified using a bench and a catch in the squat rack, not able to go to full flexion though)
knees to elbows
95lb stiff legged deadlift

time: 21:29

Everything was pretty fast except the knees to elbows.  Situps and back extension sets were all done unbroken.  The deadlifts were only broken because my grip was failing after the knees to elbows.

Doubled up today

Cash in - CFWU

Deadlifts
135-185-195-205-215-225-225

Stephen
didn’t time it - just happy I made it through
subbed situps and supermans - everything else as RX’d

Munchie - 08 February 2010 08:02 AM

kinyaner - 08 February 2010 06:39 AM

Munchie - 08 February 2010 06:12 AM

Puppies, four rounds for time of:
40 pound Thruster, 5 reps
5 Muscle-ups (subbed 4 pull-ups and 4 dips for 1 muscle up - 70# assist first 3 rounds, 80# assist last round)
Run 400m (6.4 mph)

39:07

QUESTION!  Okay, this took me forever and I’m wondering if I subbed pull-ups/dips correctly for the muscle ups?  I did a pull-up and then a dip four times for every muscle-up rx’ed.  If this is the correct assumption, then I am going to figure out muscle-ups real soon because it sucked (in addition to moving real slow this morning anyways).  If I did this substitution wrong, I am going to assume this was not extra work, but more of a exercise in character development

Nope, you’re right. 5 Muscle-ups = 20 Pull-ups, 20 Dips. It is truly a motivator to figure out muscle-ups sooner than later, I agree. It’s a combo of both aspects of your comment: lots of extra work + character development.
4 Rounds means… 80 Pull-ups, 80 dips… eww, awful. I feel for you. I have no rings and haven’t done bar muscle-ups yet, so I’m usually in the same situation.

thanks kinyaner!

But isn’t it 4 pull ups then 4 dips, or 20 pull ups then 20 dips for this WOD? Not 1 pull up, 1 dip, 1 pullup, etc.?

Jessie5 - 08 February 2010 10:55 AM

But isn’t it 4 pull ups then 4 dips, or 20 pull ups then 20 dips for this WOD? Not 1 pull up, 1 dip, 1 pullup, etc.?

I believe that is how GD has described it in the past.
4PU/4RD = 1MU
Not 1PU/1RD/1PU/1RD/1PU/1RD/1PU/1RD/ = 1 MU

BathMatt - 08 February 2010 10:59 AM

Jessie5 - 08 February 2010 10:55 AM

But isn’t it 4 pull ups then 4 dips, or 20 pull ups then 20 dips for this WOD? Not 1 pull up, 1 dip, 1 pullup, etc.?

I believe that is how GD has described it in the past.
4PU/4RD = 1MU
Not 1PU/1RD/1PU/1RD/1PU/1RD/1PU/1RD/ = 1 MU

I did the “1PU/1dip/1PU/1dip/1PU/1dip/1PU/1dip” = 1 mu. I figured that doing the pu followed by a dip is similar to the motion of a muscle up. It was a time sink to reposition after each pu and dip.  I think next time i would do 4 pu/4dip…either way though its a lot of pu and dips!

2/4   30 minutes eliptcal
7 round for time of 65lb power snatch, snatch balance and overhead squats   killed me could only get four rounds in 18:15

2/6 4o minutes eliptical and CfWu abs, dips pull ups.

Catnog - 08 February 2010 03:11 AM

the little catnogs brought 3 silver medals home from rhode island

WTG little catnogs - awesome stuff YAY

My hamstrings are so sore after yesterday’s workout, I have to walk funny to move…

“Stephen”

Pack:
30-25-20-15-10-5 rep rounds of:
Sit-up(rolled-up towel as AbMat)
Back extension
Knees to elbow
80 pound Stiff legged deadlift

Time:  21:58

Deadlift 7X5

135-185-225-245-265-275-265

Felt my form getting sloppy on the 6th set so I decided to back it down for the last one.

Warm-up
stretching
then…
2x
10m roving plank
15 k-2-e
5 HSPU
15 squats

CFSB ME Work, Cycle9 week5
Shoulder press
with arch supports
[5@65;3@95;1@135# warm-up]
5@155
ONLY 1,1,1@170 *1min rest b/w sets; current 3rep working point (3RM=165; 1RM=175)
5min rest, then…
Multi-rep: 2@155 (88% 1RM) every 30sec; got 2,2,2,2,F,1

10min rest, then…

WOD (from BXSW 2/05/2010) **SCALED
3 rounds for time of:
15 Pull Ups
**30 regular push ups (chest/thighs to deck; scaled from Explosive push-ups)
45 Squats
5 Squat Cleans #135
TOTAL TIME=15:20 (4:24/5:27/5:29)

Painful, but still should have pushed harder…

Stephen - Pack:
30-25-20-15 rounds of:
Sit-up
Back extension
Knees to elbow
65 pound Stiff legged deadlift

The set of 15 knees-to-elbows was 5, 5, 1, 1, 1 and I couldn’t do another.  My grip was toast.  However, I was able to the deadlifts.

Finished up with 10 reps each of sit-ups and back extensions.  Total time 30:03

“Stephen”

30-25-20 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

22:15

Stayed in the bed too long this morning, so I had to cut this one short. It was still pretty rough!!! So looking forward to resting tomorrow!!!

30 min. treadmill (3.5 mph)
0-5 min.    0%
5-10 min.  5%
10-15 min. 10%
15-20 min. 15%
20-25 min. 10%
25-30 min. 5%

Stephen Puppy (puls a little):
20-15-10-5 rep rounds of
GHSU (Smith machine, to parallel)
Back extensions
KTE (initially sets of 5, then down to 3s and 2s)
45# stiff-legged deadlift

The KTE really slowed me down.