SUNDAY 090802

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Lori P. and Cari B. of CrossFit Lake Tapps prove that weighted pull-ups don't only involve vests or dumbells at the ankles?

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Looking for your August Painstorm? As promised, here it is . . .

The August Painstorm, courtesy of Steve Serrano of CrossFit Marina:

DO NOT do this unless you have been CrossFitting more than a year steadily, including one or two Painstorms. Modify weights as needed.

Post your results to the Message Board Competition Thread.

Tribute to the Games Competitors

IF, you are pressed for time, just do workout #2, the individual men's final workout at the CrossFit Games.

In the spirit of Painstorms testing our limits, the object of this is to learn more about your recovery and capacity. The key in this day of workouts is to pay attention to your event-related hydration and nutrition. Make sure to eat and drink in between the events as though you're really trying to up your intake. This is just a snapshot of what the competitors dealt with at the Games but it should give you a good idea of how you need to increase and/or manage your intake during periods of increased workloads.

Workout #1
Deadlift 3 x 5 x 80% 1RM

Rest interval - 1.5 to 3 hours (The longer you wait, the more you tighten up?)

Workout #2 -
15 barbells cleans (155 lb)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups
30 push presses (40# DB's)
30 double-unders
15 thrusters (135 lb)
30 pull-ups
30 burpees
Overhead walking lunges (45 lb plate) x 100m

If you have a full day to do this, and want to see how your recovery/nutrition strategies are working, finish with:

Rest interval - 1.5 to 3 hours

Workout #3
Run 4.5 miles for time (or 3.5 mi. in soft sand if you're at the beach).

Posted by Lisbeth at August 2, 2009 12:05 AM