Starting Strong
New programming this week – we’ve got a lot of fun planned for you, and we’re starting it off with some big deadlifts and a great burn. Work your way up to a heavy set of 5 for your deadlifts, but keep your back and core strong as you do. There’s KB Swings in the WOD, and maintaining proper bracing throughout will keep you on track.
This is a repeat WOD from the start of the year, so it’s another opportunity to gauge your progress! Check your books and get ready to beat your last time.
Monday, June 17
STRENGTH
Deadlift 5-5-5
WOD
2 rounds
15 Pull-ups
20 Burpees
25 Swings (1.5/1)
30 Box jumps (24/20)
Compare to 1/27/13
385# deadlift
12:08 I used the green bands for the pull-ups and added some weight with a 2p KB.
DL: 345#
No PRing happening today.
WOD: 11:20 Rx
Over a minute slower since January…hmmmm
215# PR
11:19 Rx
Man I gotta get those Kipping pull-ups
DL: 340#, which is also a new 1RM
WOD: 12:16Rx, I was spent after the DLs. A minute slower than last time, and without C2B pull-ups.
DL: 200 (1,3, & 5 rep PR +15) – thanks to Damien & Bryan encouraging me to do more!
WOD: 13:23, green band/25lb kb/20in box
I seriously underestimated this WOD.
Great work pushing yourself with the deads tonight Amy! And I’ll let it slide this time, but it’s Brian with an ‘I’ 😉
DL – 165# kept it light – back is not having it right now
WOD – 13:50 Rx
compare to a 170# deadlift and 11:47 red band last time.
Two weeks was a long time away, let’s not make it a habit 🙂 Will be subbing til me forearm heals but that’s another reason why I love crossfit still get a great workout even with modifications.
FS – 75# Gone light and using cross arm hold felt good.
WOD – 7:51 (sub: 2 rds 10-20-30 med ball #14, thrusters, situps, box jumps and another rd 20 situps and 10 thrusters)