Submitted by benjamin on Wed, 2013-10-23 19:00
DEADLIFT3x3+if < 1 yr, 3x5+if < 6 mo, 3x8+
WOD3 Rounds of10m Farmers Carry30 Sit Ups
DL: 11x 78.5#. Lower back has been a bit tweaky lately, hoping that a little rest will settle it down.
WOD: 3 rds w/ 40# KBs and knee raises on matador.
Always a good morning working with Chris!
DL: 275x6. +1 rep at this weight and +9lbs to t1rmWOD: 225x1, 315x4. this was super fun.
Just finished my breakfast WOD and off to the grindstone factory.
DL: 3x210,240,8x275. Britt was setting a great example locking down the lower back and keeping shoulders back. That's what I'm shooting for someday.
I know it was early, but I counted 10 on your last set of DLs.
Thanks -- I was kind of guestimating 8. I spent the morning trying not to hurt myself as I navigated the haze from my sleepy little brain.
NP. Awesome job btw, you were ripping those out!
Good to meet Lars, a new elements grad!
DL @ 205, 235, 265. Need to clean the wax out of my ears, as I missed the "3+" part of the last set, and only did 3, although I could have kept going. Might need to adjust my base weight. Somehow, I keep missing DL workouts, so I need to get these in if I continue the trend.
WOD - this was fun. We used the trap bar to make sure we could load it up. 1x225, then 4x315. Sit-ups slowed considerably by round 3 or so.
DL 10x 173#. Happy with this since my 5rm at the start of this cycle was 173
WOD: 1x70#KB then did 3x80#KB's?? whatever the weight was that colleen managed to bungee-attached to the 70 kb's :)
DL: 8@73#, 8@83#, 15@103#Felt like I could do more weight, but was sticking to the percentages of my theoretical 1RM (153#).
WOD: 5 Rounds -- 10m (2x70, 3x80) / 30 sit ups
Deadlift - 3x125, 145, 160 ... Apparently, Nick and I were on the same - wrong - page as I also missed the "plus" part and could have done a few more of these ...
WOD - We got the kettlebells up to 82.5 ... 70, 80, 80, 82.5...
Now I have to figure out how to fit Wednesday night Endurance Club into the schedule. I was focused on not doing two workouts on Wednesday, but in reality Wednesday 6:30pm is is closer to Thursday 6:00am than Wednesday 6:00am ... I'll figure it out one week ....
Deadlift: 110, 125, 145X4.
Farmers Carry: got up to the 70# kbs.
DL: 3X245, 3X275, 5X295. Back is feeling good, I was little bit nervous about doing heavy deadlift again, but it felt good!
WOD: up to 270#, had no blance in this at first, but that came with some good advises. This was a fun one!
I meant Farmer's Carry at 180#.
Subbed bench press for DLs because of some hamstring/ glute strain.
5x85, 3x100, 6@115. Squeaked out the last one with raph's encouragement. Theoretical 1rm of 135
Went heavier than I originally planned with Jeff's encouragement. Got 1 wobbly one with 3 or 4 stops at 95 barbell each side, 1 good one at 95#each and 5m at 115 each side. Ran out of time and energy for the last 5m. It was as much of a lesson in physics as it was a strength exercise
30 sit ups x3.
DL: worked 5x103#, 5x123#, 12x138#
WOD: 3x50#kB + 1FC @ 70# (who knew!)
Toast again today! So excited that I put my flannel sheets on the bed before the workout :)
DL: 385x4 This is far and away the most weight I've ever done for reps and the fourth looked less than perfect, but still good.
Fun to do farmer's carries! Kind of a bummer that we didn't use the trap bar in the evening! As it stood, did 3 rounds with a 135# barbell in each hand.
Farmers Carry - got the 135 barbells across once...despite dropping it once or twice.
Pretty busy at work so nutrition suffered a bit. Didn't have nearly enough so had to try and suck down a fuel pack mid wod. Not fun!
DL: Worked up to 275x5. Finding that I can do more and more each week. Today wasn't the day to push though.
WOD: Got in 2 rounds, 95# and 135#
Need to continue focusing on my DL.