Strength
Deadlift 3-3-3-1-1-1
Press 3-3-3-1-1-1
Extra Credit WOD
3 Rounds of
- 10 C2B Pullups
- 20 KB Swings (1.5 / 1)
- 30 Double Unders
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Deadlift 3-3-3-1-1-1
Press 3-3-3-1-1-1
Extra Credit WOD
3 Rounds of
Did you make this one for me?! Let me know 12 or afternoon so we can go head-to-head again Kyle.
right on. i’m gonna go to the 4:45 tomorrow.
WOD: 7:28 (subbed chin to bar PU, 30# dumbbell swings and 90 SU per round)
What is the 3-3-3-1-1-1 weight pattern (I am assuming we are trying to get a one rep max – do we start at our 5×5 weight and move up by 5 or 10 pounds?)?
move to heavy singles with good form. you won’t be able to do a true one rep max if you are pushing it on the 3s.
@Hotel in Amman
SP: 45, 95, 100 x3; 105, 110 Fail, 105 x1
DL: 225, 245, 255 x3; 275, 290, 305 Fail x1
DL: 187 x 3; 221, 221, 231 (ugly form on last one… need to set self with tight abs/open chest, don’t let shoulders roll forward)
SP: 67 x 3; 82, 82, 84
WOD: 8:15 @ 35# (most PUs were clavicle over bar standard, a couple most def missed. first time doing C2B in a WOD)
deadlift: 243 x 3, 287, 309, 314 (+5 PR)
shoulder press: 111 x 3, 121, 126, 131 (+5 PR)
WOD: 6:35 Rx
love the PR gong, despite some “form issues” with the PR’s. 😀
According to Beyond the Whiteboard that shoulder press was a +15 lb PR, sweet!
DL: 111/133
SP: 40 x 3, 45, 50, 50
WOD: 8:11 (BBPUs, 20#, 90SU + 10DU per round)
2nd time ever attempting DUs…first time was yesterday.
DL: 243 x3, 287, 309, 314 (Gongggggggg!)
SP: 89 x3, 104, 111, 116.
WOD: 8:13 @ 45lb KB swing.
DL: 177, 199, 199, 209, 214, 214
SP: 89×3, 104, 111, 116
WOD: 9:28
Ring Row
35# KB
Box Jump: 1×18″, 2×12″
143,153,165 x 3. 165,175,187 x 1. 50,55,55×3, 56,57,57 x 1, wod 6:09 ring rows 35#kbs
Dl 309,353,375,409,409
Sp 133×3, 137,143
Wod 5:59 rx used 70lbs kb and did 15 swings per round equals the same weight over head as 60 reps at 53lbs
DL 2 sets of 3 @ 335 – tried grip change on third set and nothing happening after that.
SP 99, 104, 109, 111, 116, 121
WOD 6:53 with 70lb kettle bell. Boy o boy is it heavy.
wow nice work with the monster kb
I didn’t even know we had a 70# kettle bell.
DL: 221, 243, 287, 309, 331 (PR), 341 (fail)
Press: 89×3, 99, 111, 116
WOD: 5:39 RX
221, 265, 287, 309, 314 failed
6:05 rx
dl: 177×3, 187,192,199
sp: 55×3, 67×3
177, 177, 177, 199, 204, 209
67, 67, 67, 77, 82, 84
Max Jerk: 180# (10 lb PR)
Wod: 6:27 @ 45#
DL: 133/153
SP: 50/60
WOD: 8:53 @ 35# (rb pull ups)
DL: 99/111
SP: 42/47
bs: 195×5 at north grounds
sp: 89/94/99/111/116/118 (fail). just not getting any better at sp 🙁
ec wod: 6:20 rx – my grip ran away
DL: topped at 375# – PR and didn’t know it until the Whiteboard told me so
SP: topped at 170# – a solid PR that I did know about – work on the squat and prolly time to add up a new Crossfit Total sometime…
WOD: 5:00 RX’d – Again, not enough pullups on a regular basis. Way off of where I should be there. But that said, KB swings were all unbroken, so I have that going for me!
DL: 133×3, 143×3 – bad form w/ back rounding, story of my deadlifting life
SP: 45, 47, 50, 52, 52, 55
DL: 199, 204, 209; 221, 231, 243 (PR +2)
SP: 77, 77, 82; 89, 94, 96 (PR +2)
No E.C. WOD
I came in late and did SP before the Nutrition challenge
SP: 55, 55, 65, 67 x3
Heard about this tonight and I think everyone should do it!!
http://www.dangerzombiesrun.com/5K.html
DL: 133,143,155,157,159,165
SP: 45,47,50,52 X 2, 55
DL: 221, 231, 238 (PR)
EC WOD: 9:28 Rx
DL: 335 x(3×3)
355 x 1; 377 x2
SP: 133 x 3; 143 x3; 143 x 3;
155 x1; 165 x1; 170 x 1 (fail)
Just realized I forgot to post my weights on the board.
DL: (177# x 3) x 3, (211 x 1) x 3
SP: 102# x 3, (112# x 3) x 2
133# x 1, 144# x 1, 155 x 1
DL: 185, 195, 205, 215, 225, 235
SP: 85, 95, 105, 115, 125, 135
WOD: 9:41 (regular pullups)
DL: 177 *3, 189, 199, 209
SP – 67, 77, 89 *3, 99, 109 *1
DL: 155×3, 165, 177,182
SP: 55×3 (should have gone higher), 60,65,67
WOD: 8:50 w/25# kb, reg kipping pus (8 unbroken kips in the first round — PR!!)
DL: 350 ish for the 3s, 400 once sloppy, then fail
SP: 133 for the 3s, 155×3
5×5 DL @ 145# (at home, and this is all the weight I have. Should be pushing 200# to get ready for CFT).
PP: 50#/65# (same issue with limited weight combos)
DL:133/155/165/175/195 (*PR)
SP:45/45/50/50/60/65 (*PR)
NICE!!!
DL: 290 x 2/311/333 x 2/355
SP: 89/111 x 2/133 x 2/143
realized when doing CFT that I had my SP weight wrong on the last few – 1 rep max SP this day was actually 133 (not sure what weight the other 2 reps of “133 x 2” were, but were obviously less than that. got 143 during CFT
DL: 126 x 3, 133, 143, 155
SP: 77 x 3, 89, 99, 111 (fail)
DL: 109 x 3, 121, 131, 136
SP: 45 x 3, 50, 55, 60 (fail)
EC WOD: 8:47(?) (BBPUs 1st set, jumping PUs after, unknown # of SUs and DUs 1st set, 60 SUs after, 25# KB, and I fell on my ass getting off the box after my 2nd set of PUs. Not my best work, haha.)