We did this one not long ago, yes?

It took me a good two weeks to realize this: CF redefines the statement "for time". I love it.

OK, sorry for the newbie question, but what is the wooden thing on the power rack?

My bad...I think I was having a flashback to 2/9.

I noticed on the rings theres camlocks above them. Adjustable? Great idea! ONCE I get some, I'll have to rig them the same way.

Hey! 3 great people in one place at one time! Good to see a clear pic of Larry!
And check out those arms on Kelly! Anyone else not surprised? Off to tackle FatFran right now.

This morning I did Fight Gone Bad for the first time.

Used 2 x 35lb kettlebells for the barbell work and did shuttle runs for the rowing.

Came close to pukie at about 4 minutes into the second round.

Well after seing the wod I can honestley say this was the first time I was hoping for a run. Sick huh?

Hey Steven N!
Get your rings from Tyler Hass through ringtraining.com and they will come all rigged up like that and ready to go. Then get yourself over to powerathletesmag.com, click on archives and do the three-week muscle-up training program (The Muscle-up).
Don't delay.

JW

Thanks JW!

So, Kelly, mind if I copy your pic, and photshop a picture of my head on those Crossfit shoulders! (I think I'm the same height and my "ideal" weight *cough cough* is about 115.)

If anyone asks why I am doing this program, I will use this picture as exhibit A. (Besides guys like Ryan and Larry.)

:)

The last time I did a workout with deadlifts (3-2-2-1-1-1-1) I pulled my back. My max weight was 270, and for a couple days back was in spasms.

Was my form wrong?

How can I avoid that in this workout?

Steve

24:30
Good Lord was I moving slow. I was at 12 min on set 7 and then my grip gave out (weining myself away from wraps). Sets 8,9, and 10 were broken at 10-5.

Jared

as RX'd 9:45
pulse 140
forearms pumped like crazy
Jeff

Kicking myself in the but for misreading the WOD earlier in today.
Did:
10 rounds of:
10 Deadlifts (135 lbs)
15 Pushups

Time - 07:48
Last three sets of pushups were broken. Deadlifts were easy, after rechecking the WOD I now know why :)

Yeah Don,
pukie almost poked his little wicked head out around that time for me too...But damn i felt good after!

Fight gone bad needs to include a bucket as apart of its set-up

13:57
Felt like I was moving a little slow

15 @ 135lbs +15 Push-ups

Didn't break a thing, but I was feeling it in my grip. Heart rate peaked at 155.

13:15, as written.

14:35 as prescribed.

Could not stand up afterwards.

19:18

lil' old me trundles up to the bar thinking "this drill doesn't look too bad...."

when am i gonna learn?!

:-)

Question:

I did "Linda" yesterday, if I go at this WOD today, am I asking for problems and/or over-training my lower back?

Thanks in advance.

Chris

20:50

2 sets @ 115 #
8 sets @ 95 #

10 sets of 15 pushups

all sets unbroken.

Just curious, In the photo, is the plywood on the power cage a make shift reverse hyper bench?

I was just looking to survive this one. The first sets seemed relatively easy, but then it kicked in. My grip seemed to be my biggest weakness for this one. Can't wait to see what I feel like tomorrow, despite my slow time:

26:21, weight as prescribed; all sets broken after first one.

9:50 as RX'd

C_Mel, I'm in the same situation as you. Went ahead and did it anyway and wasn't quite as bad as I thought it would be.

Has anyone ever played catchup on a rest day and went to bed that night hoping that you wouldn't see a particular exercise the next day? I did Linda yesterday and went to bed thinking as long as there aren't any deadlifts I'll be alright. Must be my lucky day?

Low back is tired but actually not that sore. Just felt like I didn't have any power/strength on either the pushups or deadlift.

Sets unbroken, time was 16:14.

Chris,
You'll get different answers to that question. "Overtraining" is not likely; muscle strain, possible; challenge, definite. The weight today is much lighter (at least for me) than that used in Linda so I don't think you are taking any undue risk. Just pay close attention to your form, esp. as you start to tire. Ultimately though, no one can tell you how you'll do but you.

Todd, Jeff,

I call it the core board. I use it for back/hip extensions, reverse hypers and glute-ham sit-ups. I like it because I used materials on hand so it cost me $0 to make. Problem is, if anyone's a good deal shorter or taller than me, there's no way to adjust it.

A better view can be seen here:
http://www.crossfit.com/discus/messages/26/4675.html

Hope this helps.

Many thanks to Kevin and Rick for the timely replies.

Kevin - you and I were thinking the same thing - no more DLs please! I was contemplating subbing in a "Fight Gone Bad". I guess I'm in the same boat as well and I'm good to go! Well... up for the challange anyway.

Gotta watch that form!

Chris

10:12

used 62.5kg

all sets of deadlifts unbroken, 7 out of 10 sets of push-ups unbroken

Kevin and c_mel

Just for the record, my back seems to be fine, but I was hoping there was nothing that involved the shoulders. My chest and shoulders are still very sore from "Linda".

Andy

19:40
10 Sets of 15 reps:
95# Deadlifts
15 Push-Ups
15 Crunches

22:01
as RX'd
First five sets of deadlifts unbroken
All sets of push ups unbroken

24:37
I was able to do 7 sets all unbroken, After that only the pull-ups were broken.

I am so stupid I did pull-ups instead of push-ups.

Back after two weeks off.
15:48
As requested, nonstop.

18:53

As RX'd
All set unbroken - unlike the skin on my shin.

Tim

Ok, today was actually a deadlift PR for me! All of the WODs up to this point with deadlifts, I've really been working just on just form with light weight. Since I'd never done 135, I figured I'd cut the volume on the WOD a little, so here is what I did:

52lb deadlift x 15
15 pushups
62lb deadlift x 15
15 pushups

Then 5 rounds:
135lb deadlift x 5
15 pushups

22 minutes total.

On the first two rounds, deadlifts were up and down. On the five 135lb rounds I lifted the weight and then dropped it from the high hang position. At first 135 seemed like a lot, but by the fifth round it didn't seem outrageously heavy at all. I wonder how much of it is just mental.

Finished off with:
1 minute handstand facing away from wall
1 minute handstand facing the wall
joint mobility
spinal decompression hang

Was wondering - doesn't it make more sense to indicate weights according to % of one's bw? I mean 135lbs. for a 170lb. man is different than for a 220lb. guy.

Reduced weight to 95#, a little less than 75%.
10x15 pushups. No broken sets on DL, several 10-5 on pushups. 17:40. Too slow.
-Brandt

Done as perscribed. No break in sets just got slower after the 6th round. This on smoked my forearms and lower back.

Time 17:45

So, my first thought when I saw the WOD today was "No pull-ups? YAY!" . . . Then I thought about it a little: "Hmm. 150 deadlifts, 150 pushups. Oh, man..."

Anyway, all as Rx'd, last set of deadlifts broken 10-5, no prob on the pushups, time of 15:40. Slower than I'd hoped, but about what I honestly expected.

And now I'm tired.

SF,
Andy

Yehoshua,

That's a common query. As far as I'm concerned, as a 220lb-er I may have the advantage over a 170lb-er in a 135lb deadlift, but he has the advantage over me in pull-ups, dips, squats, and any other bodyweight exercise you care to mention. Overall, everything balances itself out.

Furthermore, there's no guarantee that the 220lb guy DOES have the advantage over the 170lb guy - I'm pretty sure there are many, many 170lb guys who can deadlift far more than me!

Finally, you don't have to do the prescribed weight - if it is too heavy or too light for you, adjust accordingly.

First time trying WOD. Compared to others today seems easier. Just to check if one cannot do 30 straight pull ups should they do as many as possible go on to next exercise and come back until all are complete to finish a round, or do you struggle with the one exercise. This will dramatically affect time, so want to be clear beofre I start. Thanks in advance. Craig

An easier one for us 'bigger' guys.
Warmed up with a couple ofr trips up the rope and snatches for 10 singles @ 65kg.

10 sets - 8:52

12:48. All sets unbroken except one set of deadlifts when I had to change my grip. Forearms and lower back are trashed.

8:21 as prescribed.

Warmed up w/OHS.
5x95
5x135
7x165 (ouch! - was going for 15)

All sets of deadlifts unbroken. Minor breaks on push-ups. Time was 10:39.

Adam Palmer joined me today and pulled off a 14:03.

Julia used a 10# training bar for the deadlifts and did five rounds with all exercises unbroken. She had a short break before round 5 to warm up her hands. Her time was 6:51.

Craig,

I'm assuming your talking about the WOD from a few days ago? Take the exercises in order for each round, so you'll have to finish all 30 reps of the pull-ups before tackling the push-ups(?).

Hope this helps.

Craig,
I still can't do 30 pullups in a row but I can do them w/o huge breaks now. When I first started w/Crossfit last fall it was a different story -- I could knock out 7-8 to start with and then it was 1 or 2 at a time from there out. People use different approaches that basically come down to a) use assistance (jumping, stretch bands, assist machine, negatives) to get all the reps done fairly fast but with less load or b) gut them all out w/full body weight and don't worry about the time. Best recommendation I think is to alternate the approaches. Keep at it and you'll be able to get all 30 done and still keep your heart pounding. I also recommend learning to kip -- do a search on the discussion boards; there is a wealth of info on it already.

Time:17:30
First time at this one. Found this not to bad grip was going a bit at the end. I'm finding I'm not pacing myself correctly burning out towards the end of the routines. Is it best to just go for it and then hang in there, or start off steady and crank up the pace towards the end?

135DL x 10
PU x 15
25:43
I had to cut back on the deadlifts or I wouldn't have been able to finish. 2hrs post and I can barely walk

cf warmup x3

22:15 for 10 rds
dl 6 rds 100 # for 15
dl 4 rds 85 # for 15
15 pushups each rd..

Decided to avoid the deadlifs on this one, especially as I'm playing some squash later and didn't want to hurt the back anymore than needed.

Did 10 rounds of 15 jumping jacks and 15 pushups.

I remember just over a year ago when getting out 10 rounds of 10 jumping jacks and 10 pushups was tough.

27:10 as RXed.

Got a new grip to cut back on my callus injuries. I was on a roll for the first 7 rounds. My last three killed my time.

23:34. Felt slow. All sets broken. Used 50# for DLs (bw=125). All but first 5 pushups in each set were from the knees. My back injury lingers (missed Wed. WOD). Warmed up with CF warmup. Cooled down with 3 sets of 10 of V-ups and lying leg raises plus 3 V holds @30 sec. each.

17:15
Not too bad, pushups were a piece of cake. Kept losing my grips on deadlift toward the end of the 7th-10th sets.
My guess for tomorrow is a running with squats etc.

18:14 as prescribed, all sets unbroken, too much time gasping between rounds.

7:54
I had to double check my watch. All sets unbroken. Adjusted my form on Deadlift to hit upper back, thighs, lower back & butt depending on which hurt less. I must have miss counted my sets.

15:48 as Rx'd

"I'll take one thrashing with fries to go please."

Oorah!

knocked this down to 10 rep sets and I could only get through 7 full sets. Took me 14 minutes.

Anybody else have ugly shins because of the deadlifts?

Bob,

I have never hit my shins because of deadlifts, but, then again, I have arms a mile long (not really). Great for Deadlifts. Bad for pullups, dips, benchpress, pushups, etc. You get the picture. I have noticed others complain about hitting their shins during deadlifting. I am wondering if it is due to people have a shorter arm length relative to the their height.

Bob,

I have renamed my shins "scab avenue".

31:45

I went super slow with great form. Ouch!!!

crossfit warmup w/out dips

21:36

First four sets as prescribed and unbroken, fifth set 9+6 deadlifts, after that all deadlifts unbroken and all pushup sets broken up at 10+5. Alternated grip on last four sets of deadlifts.

I'm gonna hurt tomorrow!

13:30
All sets unbroken.

13:22

Deadlifts and pushups as prescribed. 4 of the 10 rounds had broken deadlift sets (10+5). Did some abs and pullups too.

as rx'd
time=9:47

oh yeah
1st time ever
all sets unbroken

Got my hubby into this with me!

me:
DL: 88lbs (76%BW) 15reps
Pushups: brought to my knees on sets 6-10 15 reps
sets broken between lifts sets 8-10
Time 13:14

Dear Hubby:
DL:135lbs(72%BW)sets 1-6, dropped to 128lbs sets7-10
push-ups: 15 reps
sets broken all over the place after 3 rounds
Time 34:00

I think I can officially say, I kicked his butt! HOO RAH!!!

Finished up with:
PP: 45lbs 15x3
lat pulldowns: 90lbs 10x3
run/walk 1.5 miles time 15:00

Me: 110lbs x 10 DL (I thought it was 10 not 15. Doh! My back wouldn't take 135lbs yet. Did 2 sets of it though!)
15 pushups

16.30 (+20 second weight change over)

My mate Sim: 88lbs x 10DL
10 Incline push up
21 mins

Executed aa Rx'd @ 25:32, all sets unbroken. Much rest in between needed as not feeling great today.

16:06 as prescribed.

23:30 as prescribed.

I guess deadlifts are my strength. I've really struggled with every other aspect of the WODs, but I was able to do all 10 sets of the deadlifts unbroken. I was going fast, so my form was not great--very little bend in the knees.

The pushups, on the other hand, really slowed me down. I could only do four sets unbroken.

Back from a week off, and this was a doozy! Glad to be back.

22:59 as RX'd. All deadlift sets unbroken. Pushups broken 10/5 after 4 sets. Pukie knocked on the door, but when I answered the door, it was only uncle burpie and aunty spit.

Finished with my longest run to date. 13.1 miles. Halfway there!

As designated...12:19.6

WOD was #3 on the day (upper body lift and a 4000m swim earlier). WOD was performed slowly and deliberately, my DL form has been a little sketchy lately.

9:05 as rx'd
never sat the bar down, but did rest

Oh yeah, all sets unbroken. For pushups I expected that, for DLs I was wondering how my grip would last...it wasn't an issue.

Six rounds before back started grinding and I called it a day.

21mins and change.

14:37 WOD #1
17.5 miles on my bike to work & back WOD #2
MMA Karate later one hour from now...WOD #3
truck in being serviced therefore.. WOD #2 above

Had to be a smarty and try going with 155 pd deads.... went to 135 after a few rounds
all unbroken
19 min+
Sprinted each set and just took a min between a few rounds.
Went hard chest presses anf horizontal rows yesterday instead of resting so pushups were harder than they shoul'd have been

Crossfit warmup
11:42 as perscribed all sets unbroken
RECON RON weighted pull ups and dips 45# step 9

24:43
All sets unbroken (that probably wouldn't have happened on the pushups a month ago prior to Crossfit!)

I had my straps hanging from my wrists so I could use them when needed (I know, I know - straps are for sissies). For sure, after about the fifth round, I was needing the straps. Decided to try a diff. grip instead - thumb under first and middle finger (thumb lock??) and made it the rest of the way just on my grip. Straps are for sissies.

10:00 flat push-ups unbroken, deads after sixth set were to 10 then switch grip for five.

Sandy: 135 llbs on the bar with a time of 13'27
Darlene: 135 lbs on the bar with a time of 22'15

way to go Dar!

20:43

10 sets of 15 reps:
Deadlifts @ 135# -- First set was unbroken, after that I started to fall apart.

Pushups -- All unbroken.

As rx'd. 12:44

Have state championships on saturday, so I'm staying away from weights until then. Did 5x 100 pushups, 20 pullups, 100 situps.

I'll take tomorrow off, let them have it on saturday, and then get back to a regular WOD schedule.

As RX'd 10:32

robp:

That's also known as a "hook grip" ... and yes, it significantly increases your grip strength. Good move.

17:30 as prescribed.

Did Fat Franny (thanks Ron) 10:10 turned around and did todays WOD. 19:30. Think I have found the wall. After doing Three Bars of Death on Tuesday this was no fun. Ever deadlift rep hurt.

I went to the park, ran a slow mile, then a fast one, then did alternating sets of 55lb KB swings and muscle-ups.

13:28 as Rx'd

Deadlifts were unbroken; Pushups were broken after 2nd round.

My lower back is still sore from the last deadlifts so I did:

10 Rounds of:
45lb Deadlifts 15 reps
Push-ups 15 reps
Time= 18:55

My Wife did:

10 Rounds of:
45lb Deadlifts 10 reps
Push-ups(mod) 10 reps
Time= 15:37

This may create some interest in comparing the weight lifted among lifters of various weight.

"I mean 135lbs. for a 170lb. man is different than for a 220lb. guy." and for a 110-pounder...

As rx'd, 23:35. No breaks during sets.

Warmed up with kb swings: 35/44/53 x12 and
OHS: 95x6, 85x10

Oops! here is the link

http://www.geocities.com/Colosseum/8682/training/formulas.htm

19:10
Scaled down to 100 lbs for deadlifts. All sets after round 5 broken 10/5 (both exercises).
This was a flu-killer!

24 and change

10 rounds of:
65lb deadlift (BW 137) 15 reps
Push-ups (the "boy" kind...no breaks!!) 15 reps

Really pleased that I had no trouble with the push-ups...went slowly with good form but still kept my heart rate UP.

Felt like I was going to throw up at the end. It took me 20 minutes to get from the wieght room to the locker room.

Completed work out in 18:40 with some brakes at the end when doing push-ups.

well, i successfully hurt myself on a rest day. i dont know exactly how it happened but i think i pulled a muscle in the tear-drop quad of my left leg. probably the running then sitting all day and then trying to teach my little sis and dad the Burgener sequence w/ deep squat. so lots of icy hot, some massaging, bwt squats, and jump roping to loosen it up. i also busted out the rings and did a bunch of muscleups and some other ring work. i really couldve used this WOD, too...another day.

17:46 as Rxed

JMG
3x10DL@70# 2x10DL@50#
5x10 PU's
9:07

11:45 as Rx'd
All sets unbroken. I thought the push-ups would be a problem, but they were much easier than anticipated. This workout felt great.

This is my back off week so I took it a bit easy and cut the rounds in half.
Time: 7:15 for 5 rounds.
Worked on some snatches afterwards with just the bar.

10 minutes.

No weight. Did 30 bodyweight squats instead of the deadlifts. Fingertip push-ups.

17:06 as Rx'd

All DL unbroken. Push-ups unbroken for 1st 3 sets.

Somewhere between 25 and 30 minutes. Officially 32 minutes since I started late and looked at the watch after holding pukie down for a couple minutes.

DL @65#
Pushups on the knees except for the first 10.

I think I'll do fractured Fran tomorrow. To compare with "Fat Frannie"

22:43 as Rx'd.

DLs broken after first couple of sets.
Pushups unbroken.

9:59
Had to sub 50 lb dumbbell deadlifts.
The rest of my equipment gets here on Saturday.
All sets unbroken.

TimKl you had better go fast tomorrow because I'm going after your time.

John, performed as perscribed, 22:30.
Joe, did 6 rounds and stopped due to leg pain.

24:15
20# dumbbells
all sets unbroken

11:46

never put the bar down, but did pause in the up position a few times. P/u unbroken.

After round 3 all I could think was "Never underestimate the power of high rep DLs!"

23 minutes with 95 lb barbell, unbroken sets except last 2. Still need help with technique on DL because my back feels.... funny. Good times!

115# DL
23:32

5 rounds at 100lbs. Started to worry about my lower back getting injured after round 3 or so, because it just began to feel wrong. Deads really whupped my ass regardless though. Total time was 14:15. I need to get much better at these things.

40 kg Deadlift, 15 reps (83% bw)
15 Push-ups (on toes)

10 rounds for time of 17'30"29

all sets unbroken

11:34 as Rxed
forearms felt like Popeye afterwards

round 1 was 8 reps of 135 lb. DL + 15 pushups
did 8 more rounds (not 9 more) of
15 reps DL with 115 lb.
15 pushups

Skipped the last round b/c I felt like I had gotten away with something on the 9th one and didn't want to push my luck tonight!

Time was 25 min.

55:42

Grip was a serious problem.
Exhaustion just as serious.
Thank you CrossFit.

i think that coach has been listening to lauren's favourite song. 65kg deadlifts, 19.49 and it hurt

Can someone help me? Should the deadlift bar not touch the ground during each rep?

DL's had me seriously gassing. Pushups unbroken and easy. This took a lot longer than I thought it would. BTW=150.

17:55.

-D.

RCL- "Touch and go" is generally the preferred manner for lifts that hit the floor.

-D.

10:47

Using 40kg sandbag for deadlifts.

I'm finally back posting again. Even though I have the broken ankle, I've been doing the workouts as best I can. I haven't been posting because I started a new job 3 weeks ago and haven't been able to post.

I'm walking on the ankle, but still in a boot. Doc is waiting on MRI to decide whether to operate... I hope not!

Today's workout was tough, but I got through it all:

10 rounds of:
15 Deads 135#
15 Push ups

17:03

-Phil

One of the few WOD I have done without breaks.
13:50

about 20:00. can't find my watch. crossfit warmup x 2 rounds, and then 135 DL X 15, push ups x 10, 10 sets, all unbroken except for last set of DL.

Finally a WOD I could post a respectable time at!!
Used 150lbs for DL's, all sets unbroken. For Push-ups, set my feet on a bench, putting my body horizontal, to increase effort slightly.
12:30
Considered this a rest day.
Steveo

25:36
Deadlifts broken (but not too seriously) after first round; pushups unbroken. Pukie lurking uncomfortably nearby at the conclusion.

14:01
No broken sets but got a cramp in my back that sort of slowed me down on the deads.

13:45 as Rx'd

25:23

All sets unbroken

I kept good solid form on both DL's and pushups

Felt good today -

CF warm up x2 with a 200m run
WOD:
9:29 as Rx'd
Finished with another 200m run and some Wall Walks (working towards HSPU)

Thanks!

Murph

My first post...95# DL and pushups. 4 broken sets of DL's no broken sets of PU's. I'm such a weenie, it took me around 30 min. to complete. I had to take ~ 1 min. breaks for the last 5 rounds. My question: when I push really hard (like today) I sometimes get a sharp headache. It goes away once the workout has stopped and I've rested for a bit. Any ideas or advice other than the fact that I'm a 38 YO guy who's in crappy shape? Thanks.

Brian

28 mins. First decent workout after a month layoff. Could have pushed much harder.

Managed to do 2 rounds at the prescribed weight, then scaled back to 95# and did em 10/5. All pushup sets unbroken (thank you Crossfit!!).
20:58

TK

15x135# deadlift unbroken for first five sets, rest broken into 10 and five.
15 pushups all 10 sets unbroken.

time 15:09

Never underestimate the power of high rep deadlifts indeed.

22:30, as prescribed. Small chance I might have done 11 rounds... I lost count. Deads broken in half. Pushups unbroken, but just barely.

23:30 all sets unbroken.

13:48 all unbroken

BWT 176 lbs
12:16 as rx'd

12- Flat; 155 # DL

I'm pretty psyched with that...I was shooting to be 15. All sets unbroken, although a few of the deadlifts required a 2-3 second rest in place.

Took a 100' water walk after every 3 sets to flush lactic acid a bit. My legs were FRIED. Push-ups went easy...accidentally pumped out a few extra on several sets because I was in the groove. Will either add reps next time or do on incline.

No access to barbell today. Did stiff-legged deadlifts with two 17kg dbs instead. Time was 17:05.

first wod back from vacation in costa rica.
lots of hiking, paddling, swimming and even some futbol. but ...
/begin excuses
i've got a sinus infection and a lingering case of giardia.
my weight is down 5 pounds in the last 10 days.
probably not the right kind of weight loss! BW = 163#
/end excuses
wod as prescribed. time = 23:03
i feel like crap!

Used two 2 pd KBs time was 15:40

DL 2x135lbs
8x115lbs

PU 10 - last broken

Ran out of time - my bad

95# barbell.
15 sets of 10 instead of 10 sets of 15. 37 minutes.

28:14

As usual harder than it looked
RX'd 11:33

all sets unbroken, must have taken too long on the breaks. Grip became an issue about set 8.

16:35, as Rx'd

Hx of low back problem.
Jan 3, my DL PR was 105 for 5 reps

Did 135 for 10 reps, 6 sets (plus the pushups).
Not quite the full WOD, but a heck of an improvement in 3 mos, and I am pleased.

It is excellent to be getting stronger.

JK

Unfortunately the gym was so packed I couldn't finish this one.

I got through 5 rounds in about 6:40, but I was starting to slow way down at that point.

Finished up with 5 rounds of swings and pushups.

34:13 as Rxed...
Outta shape bad.

Really late getting this one done.
28:37
Might be the most exhausting WOD I have ever done. A killer!

Did some serious makeup sat. This one as recommended 11:28

17:30 as RX'd

17:52
set 6,7, broken
harder then it looks. Great workout.

Been doing Crossfit for around a month now. First time posting. Thanks for a great site and great workouts!

Couldn't quite complete the workout:

1-3 -- as Rx'd
4-6 -- 8 DL's, 15 PU's
7-9 -- 6-8 DL's, 10 PU's

Took a two minute break, then for the last set, did 10 DL's, 11 PU's.

BW=211
I=1:15/II=2:48/III=4:22/IV=6:43/V=8:56
VI=11:13/VII=14:15/VIII=16:34/IX=20:00
X=23:09 TOTAL
Once again, breathing & sweating take up the most time.

Oh yeah, during the Warmup, I got 15 solid reps on the ring dips...a first. A long time coming, funny how breakthrough so often come just when you're ready to toss in the towel.

BW = 200

13:22 as Rx'd