Strength
Deadlift 5-5-5-5-5
WOD
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Deadlift 5-5-5-5-5
WOD
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
DL: 133-133-143-153-153
WOD: 10:26 (box hspu, 2 runs due to rower shortage)
In case people are wondering–an exact 1000m run is if you go up past the stop sign (normal 800m route) and keep going straight over the next speed bump and turn around when you get to the driveway in front of house number 1513 on the left (its about 4 sidewalk squares in front of the bus stop bench)
pretty sure it’s the bus stop, too (the first real drive-way, right?)
DL: 133#
WOD: 13:03 [18″ box + 3(20k plate), 2 runs)
DL: 101, 111, 123 x 2
WOD: 13:02 (2 abmat HSPUs, 2 runs)
DL: 153, 163, 177×3
WOD: 11:52, 1 abmat HSPU, 2 runs
DL: up to 215# then stopped before form break-down
WOD: 13:04 (20 HSPUs, last 10 not quite FROM)
10:40 rx
DL: 275-315-315-335-335 Working on new Sumo stance
No WOD.
do you like the Sumo DL?
It’s a different feeling but it seems to be working. I don’t plan on using it all the time as I want to make sure my conventional is strong for the olympic lifts. I’ll keep messing with it and see what results I get.
DL: 133-155-177 x3
WOD: 10:13 (30″ Box HSPU)
It’s been a while, but JOE FAIL 🙁
DL: 177, 199 x 4 (working on form, starting each rep from a dead stop at the bottom)
WOD: 12:34 (scaled to 2o reps but tried for FROM, got a lil iffy towards the end)
DL: 111, 133×3, 143
WOD: 12:45 (10k plate)
DL: 123 x 1, 133 x 4
WOD: 12:21(?) (24″ box w/ 2 10k plates)
DL: 87,92,95 (ran out of time, will go much heavier next time, per Elizabeth’s suggestion…)
WOD: 12:47 (box HSPU 24″)
DL: 155-155-177-177-199
WOD: 13:28 (1 abmat)
DL: 133#
WOD: 10:44 (24″ box + 20k plate hspu)
11:43 1 or 2 abmats. switching back and forth.
DL: 143, 148,155,165,170
WOD: 130:01 with 1 abmat+1plate
DL: 87,92,95 (ran out of time…next time will go MUCH heavier, per suggestion from Elizabeth)
WOD: 12:47 (box HSPU 24″)
*side note, anyone else having problems posting comments? I think it may be due to my needing to update my IE browser…
Yes those 95# DLs were way too easy for you! And forget IE switch to Firefox, girl…. or Google Chrome… (do it do it do it)
dl: 155, 167, 177, 189, 199
wod:12:28 (rowx2, hspu on 5kg plate)
no DL, worked out at the AFC because…
WOD:
subst annoying ankle rehab treadmill ‘running’ 1.48mi/21min
HSPU with ~3abmats
row 4:49
DL: 405
WOD: 11:07 Rx
8:22 rx
WOD 26:46rx 2011 regional standards.
DL: 119#
WOD: 14:15, wall walks
no DL
WOD: 14:20, scaled to 15 hspu with 2 abmats – first time doing them against the wall. even though i still don’t/won’t kick up, i figured why not just crawl up.
did this again at Crossfit Morristown in NJ
11:36 with 1-2 abmat HSPUs (first time not using a box!!)