Partying too much and I got behind, had to do something today cause getting in pullup contests at keggers doesn't count as a workout.

Warmed up: 3 rounds: samson stretches and 15x 45lb OHS

Then I tried to do today's WOD with OHS:
3x 145lb (bw)
2x 150
2x 150
2x 155 (failed second)
Then I dropped it again and decided today wasn't the day for OHS.

Cooled down with 50x 1 pood kb swings and 50x situps.

Musta worked too hard today or not got enough sleep, cause I feel like crap.

Nic-

Does too. Kegstands for gymnastic stimulus are a good accompaniment.

-D.

Back into the WODs today after 2 weeks off with a nasty chest cold.

DL weights in kg

120x3
140x2
140x2
140x2
160x1
160x1
170x1
180x1 (PR)

New to this. How much rest btw sets? Thx

As much rest as required.

You are aiming to increase the weight with each set till you are doing one rep max weight.

Deadift
3-145 2-225 2-275 2-295 1-315 1-335 1-365 1-365 1-365

165x3
175x2,185x2,195x2
205x1,215x1,225x1,235x1,245x1

nice work Don

todays Wod
deadlift (BW=70kg)
weight in kg's
90x3
110x2
110x2
110x2
120x1(PB)
90x1
90x1
90x1
90x1

bw = 165
weight in pounds

95 X 3
115 X 2
135 X 2
225 X 2
315 X 1
405 X 1
455 X 1
475 X 1
405 X 1

Weights in pounds, BW 185

3x 195
2x 215
2x 235
2x 245
1x 255
1x 265
1x 275
1x 285
1x 285

This is the first time I've done deadlifts searching for a maximum. Felt strong, would've gone for 300+ but didn't have room left on the bar. Going to have to figure out how to get more weight going before next time.

I never really cared for the deadlift too much

Paulw... you are an animal. Great pulls!

3x135
2X225
2x225
2x225
1X315
1X315
1x315
1x315

have deadlifted much more in the past, but am not willing to go heavier, don't want to re-ingnite an old lower back injury...

Do you all wear a weightlighting belt? When I used to do these I did on singles.

115# X 3
125# X 2,2,2
135# X 1,1,1,1,1
TGIF!

155
185
185
185
225
225
225
225
225

Have not deadlifted in a long time.

Also, I need to buy more weights. I was reduced to throwing 2.5s on the bar.

Started the morning with joint mobility and clubbell work:

2x60 seconds 15# mills per hand done with some speed: 24L/25L and 26R/26R
Tabata 10# mills, switching hands every 20 second interval: 8L/9R/9L/10R/9L/10R/9L/10R
3x5/5 15# inward pendulums done explosively

WOD - Setted deadlifts with strict TSC weighted pullups and HSPUs done off 12" stools (all full range, hands to shoulders depth)

Beltless trap bar deadlifts:
205x3
225x2
235x2
245x2
265x1
275x1
305x1! - it practically shot off the floor
315x1! - finally three big wheels easily, surprised me
315x1! - I had to make sure it wasn't a fluke and it was just as easy; had another 15-20#

Consistently breaking 300# with the trap bar has been difficult for me. Today was a real shot in the arm; I'm stoked!

Weighted TSC pullups:
20x3
30x2
40x2
45x2
50x1
55x1
60x1
65x1
70x1

Full range HSPUs all done in sets of two except for three on the first round. The first set was a grinder; I haven't done these in a long time. Later sets became stronger and easier.

5x5/5 52# kb snatches, 1 minute rest between rounds.

Today I did chest/tri's,tomorrow back/bi's........just kidding.

Deadlift(wgt. in lbs.)
225x3,275x2,315x2,335x2,350x1,365x1,380x1,390x1,400x1

Then KB snatch mania with 1.5 pood bell
40 singles each arm,3 sets of 10, double KB snatches.

Jeff

BW 153lbs
210x3
225x2
240x2
265x2
280x1
290x1
300x1
310x1
315x1

Austin,

The standard is no belts, wraps, straps or any other assistance gear.

3x60kg
3x2x65kg
1x75kg
1x77.5kg
1x80kg
1x85kg
1x91kg - pr +11kg and broke the 200lb barrier BOOYAH!

Felt super strong today!

Kelly nice lift at 3 wheels. Just curious. Why the trap bar? Are trap bar deads much different than dumbell deads?

BW=185
3-185
2-225
2-255
2-275
1-305
1-335
1-365
1-385
1-405 failed

Tried to set a new PR (currently 395). Worked on kipping pullups some too.

Oh yeah, i did power cleans...not deadlifts.

Morning
Tremendous work Kelly!! Thats HUGE!!!

Front of my quads feeling it from the zercher squats yesterday.

Deads
135 for 5
225 for 3
315 for 2
345 for 2
365 for 2
385 for 1
395 for 1
405 for 1
415 for 1
425 for 1
430 for 1

Steveo

45x3
50x2
55x2
60x2
65x2
65x1
70x1
75x1x3
def start higher next time; ? start @ 65-70

60kgx3
80kgx2
90kgx2
90kgx2
100kgx1
110kgx1
120kgx1
125kgx1
125kgx1

BW 195lbs
CF WU and 135x5
225x3
275x2
285x2
295x2
300x1
315x1
325x1
335x1
345x1 PB

John,

There are three reasons I like trap bar deadlifts:
1) after years of deadlifting with a straight bar and probably using less than optimal form my knees were hurting bad.
2) I still can't lift as much with the trap bar as with a straight bar, perhaps because I can't use my body to help stabilize the bar. However, I am getting closer to that much desired beltless triple bodyweight trap bar deadlift!
3) It's more applicable to the way I lift things on the farm, i.e. lifting two bales of hay, hauling heavy loads in a wheelbarrow.

I don't have dumbbells (90# each) or kettlebells that weigh enough to make up the difference that I can use on a trap bar.

WOD was #2

325 x 3
345 x 2
345 x 2
355 x 2
(370 x 1) x 5

I wasn't feeling it today. Went off strong but I hit 370 and just stopped. I was using a platform that was kind of unstable and didn't feel confident with the weight. I may back it down a bit next time and run the videocamera for a form check.

Hate to post after Matt G., but here goes!

3x205
2x225
2x245
255
275
285(fail)
285
285(fail)
275
275

BW 120lbs.

3 x 65 lbs
2 x 75, 75, 85
1 x 85, 95, 100(PR), 105, 105 (new PR! -- 88% of BW -- goal of body weight by end of Summer)

WOD-deadlifts
3 x 185
2 x 225
2 x 225
2 x 225
1 x 275
1 x 275
1 x 295
1 x 315
1 x 325pr

3x60
2x70x3
80
80
90
90
100! First time with triple digits :)

Could've gone a bit higher, I was being overly cautious. I'll start at 70 next time and increase with each new set.

Im posting low lifting figures because thats all the weight i have at home. It never occured to me that i would ever need more than 85K. thanks to CF I have to go and buy some more weights.

3 x 50k
3x2 x 70k
1 x 8ok
5 x85k

went on to do 3 sets of assisted dips. have slung two judo belts over my pull upbar, and am using one inner tube as support ( i can only do 3 without support)

so 3 x8.

I will have a muscle up by 5th august.

My jet lag has gone.

ps ANNIE practised by clean and my snatch and was very very naughty

BW = 201

4 mile PT run, then

DL:
135 x 3
185 x 2
205 x 2
225 x 2
275 x 1
295 x 1
315 x 1
345 x 1
365 x 1 (new PR)

135x3
185x2
225x2
275x2
315x1
335x1
355x1
385x1
405x1

First time I've broken 400 in over a year. My last 2 attempts crashed via the vibrating leg.

I'm in the litterbox right now and have been following x-fit as much as possible for a few months now. Results are spotty as I'm sometimes in the boonies for a coupla weeks at a time. However, I'm kinda psyched 'cause I broke 8min on Fran recently and broke 400 on my DL today.

I enjoy the workouts (sorta, in a masochistic sense) but I can't seem to get anyone around me to give up bicep curls long enough to try it. Oh well. I guess it's for the best. We have fairly limited equipment anyway and I feel like a hog as it is running from place to place and 'working in' with the bodybuilders.

Hit 1.5 x bwt today!
bwt: 164#

3x135#
2x185#
2x205#
2x225#
1x235#
1x240#
1x245#
1x255#
1x260#

Oh yeah, BW 170lbs

WOD:

3x230
2x270
2x280
2x300
1x305
1x310
1x315
1x320

Then trained some boxing/BJJ.

Wasn't sure I was up for heavy lifts today, but decided to go for it. Glad I did, this was a good (for me) session - still a little scared about lower-back injuries since the time years ago when I "threw it out" and took *months* to recover, but:

Modified CFWU x 3,

DL (weights in lb, BW 170-175)
3x240
2x250
2x260
2x270
1x280
1x290
1x300
1x310
1x310 (conveniently, my PR max is all the plates the bar could hold, too!)

Still had energy, so I worked OHS the same way to clean up my form (keep a good lockout on the bar, butt to heels, etc):
3x60
2x70
2x75
2x80
1x85 (knee down but recovered)
1x85
1x90 (failed miserably)
1x90
1x90 (half-assed slow negative)
1x90

Yes, I'm going to be sore tomorrow.

SF,
Andy M

got up to 265, which is, sadly, a PR for me :) Maybe I could work on this lift a little more.

cfwux2
d/l 185-3
205-2
205-2
225-2
225-1
225-1
225-1
225-1
225-1
did farmers walk w/70#db's for 30yrds x 3

3x135
2x200
2x250
2x275
1x295
1x310
1x320
1x275
1x275

3x80lbs
2x85lbs
2x90lbs PR
2x95lbs New PR
1x100lbs Yipee!
1x100lbs
1x100lbs
1x100lbs Poor form
1x95lbs

160x5
250x3
270x1
290x1
300x1 pr
250x2

Congratulations, Marianne!

Finally a WOD I can actually complete.

3 x 135 (weights in lbs)
2 x 185
2 x 195
2 x 205
1 x 215
1 x 225
1 x 235
1 x 245
1 x 255

Warmed-up with 30 minutes of thai bag work. Trap bar DL:

275x3
325x2
345x2
365x2
375x1
395 fail
395 fail
375x1
345x2, 325x2, 275x3, 185x5

Previously over 400 w/straight bar so not too happy with this one.

Finished with thrusters (95x10, 115x7), OHS (95x10), 60 count L-sit, and 3 consecutive MU.

BW: 165lbs.
3x 185lbs.
2x 225
2x 225
2x 225
1x 275
1x 295
1x 315 (Former PR)
1x 335 (2005 Goal- BWx2)
1x 345 (PR)

Felt really strong today. PR's always feel good.

BW: 158
135x10
185x3
225x2
275x2
275x2
275x1
255x1
255x1
255x1
255x1
In high school, I pulled 275x12. Now at 28, I sit all day. My goal is to pull 315 the next time I max on this.

WOD

3x135lb
2,2 x 155
1,1,1,x 175
at bottom just prior/after stop, I would lean forward. Practice keeping head up and off of toes

Gina
3x 85lb
2,2x 95
1,1,1x 105

Form got better and started to look up and not leaning forward.

cfwu x3

WOD:
3:135/155/185
2:205(prev PR)/205/205
1:215(PR)/225(PR)/235(PR)/245(PR)/255(PR)
then 5x135...felt like a plaything.

i guess im finally starting to get the DL...50# PR seems to support that claim. i think the difference is having a much stronger neutral back position.

im so pumped i dont know what else to do today...run, swim, bar muscleup work, lottery??? and once again Andrew WK is great.

H-
Sick

S-
3)225
2)245
2)255
2)265
1)275
1)275
1)285
1)285
1)295

3x 235#
2x 255#
2x 265#
2x 275#
1x 285# (previous 1RM)
1x 295#
3x (1x 300#) all the plates we own...!!!*** NEW 1RM
New company gym will have more ##, hopefully up and running by August!
10min rest then did yesterday's WOD that I missed.

BWT prior to WOD:205

Warm Up: 135x2, 225x2, 315x2

Work Sets:
405x3
415x2
425x2
435x2
440x1
445x1
450x1
455x1 failed
As an experiment I put on a belt and:
455x1
460x1

I felt I could have easily done another 20 pounds. So it appears that the belt does add at least 10 pounds or more to a deadlift

BW=175
CF WU x 2
plus OHS w/ broomstick-3x10
WOD
3x205
2x225
2x245
2x255
1x265
1x275
1x285-grip failed at top
1x285-grip failed on way up
1x275
1x275
Notes:
1. John Walsh, you are an animal.
2. Set PR today. Didn't have one previously, never tried for one.
3. Need chalk.

-Jeremy

-Jeremy

I forget the progression, but I ended at 280# with a body weight of 172. The 280 was a PR for me, by about 5 pounds.

3x225
2x275
2x305
2x345
1x375 (Fail)
1x375 (Fail)
1x355 (Fail)
1x345 (Fail)
1x335

Ugh!

Wife:
3x125 (BW)
2x130
2x135 (old PR from Feb)
2x140
1x145
1x155
1x165
1x175
1x185 (PR!)

All those "Dianes" must have helped her -- plus everything else! Even though her last PR was 135, she did her last Diane w/ 130#...At least it was a good day for one of us.

-jogged a mile to the strength and conditioning facility to warm-up

135x10
185x3
225x3
275x2
295x2
315x1
335x1
355x1 (sumo) PR
355x1 (sumo)

bodyweight: 180

Well on my way to 405! First time back with crossfit after o-lift training. I think all the speed pulls helped my deadlift a lot. Looking forward to seeing what BrandX has in store for me tomorrow.

Grip it. Rip it. Crossfit.

Deadift
3-225
2-245
2-265
2-275
1-285
1-295
1-305
1-315 (fail)
1-310 (pb, I think)

Don't know if I did this right. I'm a long-time CF lurker, first-time poster.

3 x 135 (bw)
2 X 225
2 x 275
2 X 315
1 X 335 (max)
failed on 345 so I dropped 90 lbs. and put 50 lbs. on instead
1 x 275
1 x 285 (barely)
failed on 315 again so...
1 X 285

I did 30 upside-down crunches as penance for so much failure.

Oh yeah, forgot to mention 10-minute warm-up on the Concept II. I love that thing!

Executed the WoD as follows: (bw = 179)
- warm-up of 2 x b-ball games of 21.
- 135x3, 185x2, 205x2, 225x2, 235x2 (fail), 235x2, 245x1, 265x1 (fail), 255x1, 255x1, 260x1 (fail).
- additional HSPU, L-pull-up and military sit-up work.

Note: should be able to do much more on the straight-legged DL with straight bar: loss of grip grip seems to always be an issue (possible forearm strength) and/or overall form?

BW = 171

Trapbar deadlifts
3x225
2x245
2x265
2x275
1x296
1x315
1x345
1x295
1x295

Felt good today.

Very impressed by the numbers people put up. BW 189.
Warm up: 1.5 mile walk followed by half hour rock climbing lesson.
135x3, 225 (fail), 225 (fail), 185x1 (x7)

Closed out with 2 sets of 10x65 OHS.

Excited about learning to rock climb--gym has a wall.

Didn't want to push it too much since there are DL's in our workout tomorrow so tripled at 315 and called it quits.

3x225
2x275
2x295
2x305
1x335 (previous PR)
1x355 (PR!!!)
1x365 failed on grip - felt like there was 20-30# of pull left in the tank.

Finished up with 3x315.

Finally got BW (225#) bench press too, for 3 reps. Can't wait for the next Lynne or Linda

body weight-310
W-up OHS 115
3-315
2-405
2-405
2-405
1-495
1-515
1-565
1-615
1-665

Did 8 sets of 3 reps with 100kg

working on technique today as i have been off all week

I have always done stiff leg deadlifts and decided to work on normal deadlift technique tonight...its hard to do normal after so long doing S.L.D.L's

BW 162#. Full CFWU x 3
Still moving up slowly, 5# at a time
started at 205x3, finished at 255x1
Slight soreness in back limited efforts. Arms still messed up. A nice dinner and some drinks should alleviate that.

(Oh, and Big Pat, that is an absolutely remarkable amount of weight. Nice!!)

BW 162#. Full CFWU x 3
Still moving up slowly, 5# at a time
started at 205x3, finished at 255x1
Slight soreness in back limited efforts. Arms still messed up. A nice dinner and some drinks should alleviate that.

(Oh, and Big Pat, that is an absolutely remarkable amount of weight. Nice!!)

3-185
2-205
2-205
2-205
1-215
1-215
1-225
1-225
1-245(PR)

80 x 3
90 x 2
100 x 2
105 x 2
107.5 x 1
110 x 1,1,1

no more room on the bar

No bar available, so I had to use a Smith machine.

3x120
2x150
2x190
2x210
1x230
1x240 (PR)
0x240 (fail)
0x210 (bailed)

I strained my lower back a bit on the first 240. After that, any weight was scary and I decided to quit while I wasn't too far behind.

Thanks John.
no belts, wraps, straps or any other assistance

bw 216

225
245
245
275
295
315
335
365
405
*** next time I'll get 2x bw.

Been a while since I've DLed... Felt good...

185x3
200x2
200x2
200x2
210x1
220x1
230x1
240x1
250x5

Guess I started the cycle a bit low. Next time...

2 x CFWU

3x315
3x315
3x335
2x365
2x365
2x375
1x385
1x385
1x395 (PR)

ran 3 miles at 6:58
1/4mile sprint/ 1/4 mile jog x 2

paulw/sanchez/big pat-that's some damn good deadlifting.
"assganistan"-nice

BW - 175 lb

3 x 170
2 x 175
2 x 180
2 x 180
1 x 190
1 x 190
1 x 190
1 x 190
Failed at 200
1 x 190

190 a Personal Best.

Real quick any xFitter's in the Buffalo region

3-165,2 -185,2-195,2-195,205,205,215,215,220 pr

Tonight
some event specific training.
Farmers Walks
2, 230lb cylinders, 4 times over a measured 150 foot course.
This was relatively easy, deadlift 460lbs, and run with it.

Atlas Stones
Tried the #2 stone, 260lbs. Couldnt get it past my knees.
I now have a new nemesis.

Steveo

225 x 3, 245 x 2, 275 x 2, 295 x 2, 315 x 1, 325 f, 325 f, 320 f, 320 f

Wanted to get up to 330- 340 today, but just didn't have it today, even though 315 was easy.

Today was my rest day in my cycle of cf and rock climbing. unless you count major houscleaning a workout. I'm climbing tomorrow. Psyched to see how I fare after doing crossfit for 2 months. I'm impressed with everybody's wod. Esp the women!! you rock.

3x155; 2x175; 2x175; 2x215; 1x225; 1x225; 1x245; 1x245; 1x245

10 Min. incline runs before and after.

Hi all,
Weights as follows
Lisa 100#'sx3, 145#'sx2, 165#'sx2, 190#'sx2, 215#'sx1, 225#'sx1, 245#'sx1; Snatch grip DL 165#'sx1, 190#'sx1. Bdw. 133#'s
Jon 155x3, 245x2, 285x2, 330x2, 375x1, 410x1, 430x1, 440 (eight failures); Snatch grip DL 330x1, 365x1. Bdw. 179#'s I wanted 440...not to be today Until tomorrow...

Oh yes,
DL were done with a hook grip (thumbs, a bit tender they are)

I've been a bit banged-up this week from a multi-state skateboarding road trip with my 16 year-old son. The skatepark in Louisville, KY is SO much fun... Check it out at:
http://www.skateboardparks.com/kentucky/louisvilleextremepark/

It's good to be able to move again without significant pain. ;-)

Warm-up: CF WU x 3 rounds + 185lb DL x 5 reps
3 @ 225, 2 @ 235, 2 @ 245, 2 @ 255, 1@ 265, 1 @ 275, 1@ 280, 1 @ 285, 1 @ 290(PR)

PR..yes!
3@305
2@325
2@345
2@355
1@375
1@385PR
1@385PR
1@400 failed (put too much on bar I found)
1@400 failed
1@375
5@275 jumped into high shrug
5@225 ''
10@185 speed....

WoD:
Still new to Olympic Lifting, so used closet rod & cinder blocks ;)

6 lifts 3 blocks/side
x4

I seem to be paralleling Mulcahy in a lot of things here. We need to do Fight Gone Bad together some time seeing as I know where you work out. I'll bring the bucket.

pretty alright performance.

normally i do the xfit warmup beforehand and a little after but this time i did a little more than extra beforehand:

5 mu
20 reps of 5 pullu/10 pushu/15 situ
5 mu
500m rowing sprint

bw: 190

3x 205
2x 255
2x 255
2x 255
1x 305
1x 305
1x 325
1x 325
1x 365
1x 365(fail)
1x 345
1x 355

finished with 3 sets of 7 overhead dumbbell presses with 60#

anyone know why one of my stomach muscles would start doing random, low intensity spasms?

Just curious... feels like i have a second heartbeat.

305 x 3
315 x 2
335 x 2
355 x 1
370 x (fail)
315 x 1

Body weight 83kg.
50kgx3;
60x3;
65x3;
70x3;
75x3;
80x3;
85x3;
90x3;
95x2;
95x2;
95x2.
Had to leave the gym for time constraints, but had no strength left in my wrists. Start next time with 90kgx3.

bwt 171

BW 145

135 x 3
145 x 2
155 x 2
165 x 2
175 x 1
185 x 1 PR!
195 x 1 PR!
205 x 1 PR!
215 x 1 PR!

Very happy with my progress here. Got BW x 1.5 up on the last lift. BWx2 here I come!

Of course, my kid brother proceeded to shame me by lifting 185 his first time deadlifting ever. Kid's a bear.

3x185
2x205
2x225
2x245
1x265
1x265
1x275(f)
1x205
1x205

I was told my form was off, so reduced the weight the last two and tried with improved/different form.

first time posting.

bwt 165

225 x3
275 x2
295 x2
305 x2
325 x1
345 x1
355 x1
325 x1

just wanted to say that I had a great time at the seminar last weekend. Everyone was so awesome...look forward to making several more trips up there.

Didn't DL for a multiple of excuses biggest one being after a total of 132 L-pullups the other day my abs and intercostals are still fried, so I worked on my form on the following.
Light SN to Deep OHS 135x10singles with 15sec rest between each set.
Light rock bottom cleans 135x8 sets of 4
DB snatches 1 rep each arm 90, 100, 110(pr)
circuit of 10 reps each pullups/HSPU/DBswings 50lbs/dips for 3 rounds no rest btwn sets or rounds

Warmed up with joint mobility.

Body weight 150lbs
Deadlifts:
3x225
2x275
3x295
1x315
1x330 PR!
1x225
1x225

Then did
OH squat with 150x5
Squat 240x5
Bent Pressx60x4

One arm chinup practice (lock-offs and assists)

Stood two heavy dumbells on end and did a bunch of singles and doubles of full range (hands to chest) handstand pushups.

1st set- 185
last rep- 335 (pr)
everything else in between rapidly became 'muttled'...
oh yeah, mixed 10 windshield wipers between each of the 1st 3 sets, then 10 knees-to-elbows between the rest.

Well, still working on DL form and weight.

3x95
2x95
2x95
2x115
1x115
1x115
1x115
1x135
1x135

I think I could have done more, but didn't want to push it.

a.m.
Rower 15.50min 300Cal
Stairmaster 15min 243Cal
Eliptical 15min 174 Cal
Total=717Cal

p.m.
DeadLift:
225lbX10-Warm Up
295lbX3
295lbX4-50Push-Ups
295lbX5-30Push-Ups
295lbX4-30Push-Ups
295lbX3-20Push-Ups=130PU's
295lbX4
295lbX3
295lbX3
295lbX2

255 x 3
255 x 3
275 x 1 [also failed one 275] 255 x 1
260 x 2
260 fail
255 x 2
255 x 1
260 x 1
265 fail
260 fail
255 x 1
255 x 1
255 fail
255 x 1

Disappointing. Grip kept failing toward the end.

275x3
325x2(x3)
365
365
335
335
335
335

Could not go to bed knowing I didn't do this one.

135 x3
135 x2
145 x1
150 x1
155 x1
Here's where I get ambitious
165 x1
165 x1

~10# over bodyweight
New 1RM.

Missed recording a set of two @145 and actually needed another couplet.

grrr. Hate when I do that.

60kg x 3
90kg x 3
100kg x 2
100kg x 2
110kg x 2
140kg x 1 (f)
130kg x 1 x 4 sets

I took my rings to the gym to keep working on muscle-ups. I have been doing pull-ups and squeezing as high as I can at the top working on my transitions. Today while practicing and hardly thinking about it I got a full, no kip muscle-up. Two singles in fact. The transitions are really my weakness but seeing that happen today really made the whole workout. I also practiced some elbow levers and hand walking after the deadlifts.

Body weight: 175lbs
Second time every doing deadlifts..

225 x 3
245 x 2
265 x 2
275 x 2
285 x 1
295 x 1
305 x 1
315 x 1 - fail
310 x 1
310 x 1

Warmed UP with 30min knockdown karate sparing + 10 X 40kg and 5 x60kg to get technique.

Then
3x 80kg/176lbs
2x 85kg/187lbs
2x 85kg/176lbs
2x 85kg/176lbs (previous PB)
1 x 87.5kg/192.5lbs
1 x 90kg/198
1x 90kg/198
1 x 92.5kg/203lbs NEW PB

Finally cracked the 200lbs mark im so happy,
Walked into the gym aiming to make it and i did :)

Plus i did one extra 92.5kg just cause it felt so good, next goal 105kg = 1.5BW

"Cooled down" with 20+min submission wrestling

weights in kg
3x70, 2 x 90,100,110,
1x 115, 120, 125, 130 missed 135

Fisrt time WOD
3xCFWU

3x95
2x125
2x145
2x175
1x195
1x215 (failed)
1x195
1x195
1x200

still had some energy
4x4 kipping pull-ups

245 x2, 295 x4, 315 x1, 335 x2, 385 (F), 355 (BP)
355 x1, 345 x 1, 345 x1, 350 x2

Warm Up
Sampson Stretch (do the Sampson Stretch once each round for 15-30 seconds)
then 3 rounds of 10-15(15) reps of
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up (Chin-ups) - only 5 (last couple kipped)
Dips only 5
Warmup time 15:50 minutes

--------------------
Trap Bar Deadift 3-2-2-2-1-1-1-1-1 reps
135 x 3, 185x2, 225x2, 275x2, 313, 343, 373, 403, 433 missed
time for deadlifts 23:25 - bummed out as I did 423 x 3 reps May 14. I hope the difference was that
I was fresher then as I had not done 15 minute of calisthenics before that.

135x1
225x2
225x2
225x2
315x1
365x1--pr
315x1
315x1
315x1
15 min elliptical warm up 13/13

doubled up on wods today - did the MU/squat workout this morning.
i decided to go for broke on OH squats this afternoon since Challenge III is almost over.
BW = 166#
OHS
5 x 135#
5 x 155#
11 x 165#
15 x 135#
1 x 185# (balance problem)
3 x 185#
11 x 145#
guess i got "broke." so close, but the last few just weren't happening.

didn't have much left for deadlifts, so i just did some quick reps interspersed with endurance work.
deadlift 5x185/5x225/3x275/1x315/1x335/1x315
pullups 25/25
good mornings 15x135
bench press 25x135

155x3
175x2
185/195/205/215/225/240/250(missed).

Sets of 12 clubbell swipes in between (15s); finished with 2x15 swipes.

forgot: deads with trap bar.

3rd time WOD. 1st Post, Better late...
Finishing a 6 week Pavel BP/DL, so worked in WOD for PR Testing.
BW=210
Warm up - PushU= 39(PR), PullU=7, Dips=17(PR)

BP 3X160#/2X200/1X220/1X240/1X250/1X255 - PR

WOD - DL 3X200#/2X215/2X255/2X280/1X305/1X315/1X325/1X335
1X360 - PR

Did these Sunday morning. I'll get Saturday's this afternoon. Legs are still hurting from the Squats on Friday.

135x3
205x2
255x2
300x2
350 (no more weight)x4
350x4
350x3
350x3

Time to get some more weight.

Saturday, June 25, 10:30am, BW=105

Trap Bar Deadlift 95x3,135x2,165x2,185x2,195x5x1

Feeling WEAK :-(

Still not up to deadlifting. Did back squats instead working from 185 to a PR at 230. Then did run 1:30 on the treadmill/sprint 50m outside, repeat times four.

-D.

12:49

3x135
2x145
2x155
2x155
1x165
1x165
1x165
1x165

1 extra 165 (not counted in time)

My first deadlifts ever

couple days late

3x285
2x305
2x305 (old PR)
2x315
1x325
1x325
1x335
1x345 (new PR!)

This was after I maxed out on pull ups (23 ring p/u).

BW: 183

3x225
3x245
2x255
2x275
1x295
1x305
1x315
1x255

Previous PR was 265 on 2/25

Tim

135
185
205
215
225
235
245
250

135 x 3
185 x 2
235 x 2
285 x 2
305 x 1
325 x 1
345 x 1
365 x miss
365 x 1

325 x 1

135,155,175,195,2x175,3x155
weak #s, need to increase next time.
bwt=213

3 x 185
2 x 195
2 x 205
2 x 225
1 x 235
1 x 245
1 x 255
1 x 275 (PR)

body weight 168#s
3x225
2x275
2x295
2x315
1x335
1x355
1x370 (pr)
1x375 (miss)
1x315

Oh yeah finished up with a 3.5 mile run

I don't remember the order or the reps, but i got up to 285, new pr for me.

Tom

185, 205, 205, 205, 215, 215, 215, 215, 215

terrible form, too much back, not enough legs, bar seems to scrape my shins, I need a tutorial.