9/22/10…..WEDNESDAY
“take advantage of the free massages this evening . They will be setting up between our 5:30 and 6:30 class,compliments of Dr. Brunell Chiropractic.
Strength:
Dead-lift and Bench Press: (we will have to split the class up on these)
- Warm-Up Sets: 5 x 40%; 5 x 50%; 5 x 60%
- Work Sets: 5 x 75%; 5 x 80%; 5+ x 85%
Metcon:
4 rounds of 2 minutes at each station with a 1 minute rest in between each round
Pull ups
Push ups
Deadlifts 95/65
Score= total reps
Cash Out:
Tabata 8 rounds of stand up and rolls
(You will roll your feet over your head spring onto your feet and stand up) ( jiujitsu drill)
Advance:
10-60 yd sled pull trips w/ light to moderate load
Deadlift week 3
5-3-1+of 75%-85%-95% of 1r max
Then: 5 rounds
run or row 250 meters
ft squats 135, 10 reps
ghd situps, 15 reps
box jumps 24″ , 20 reps
Packed class- 2 hours!
Deadlifts – 5x 135,155,185,225,250,269
Bench press – 5x 85,105,115,125,135,140
WOD Deadlift 35,32,39
Pullups 35,25,25
Pushups 35,26,27
Had to pass on the cash out – knee issues
GREAT CLASS TONY and thanks Jeff for spotting me.
Deadlifts for WOD were 89lbs and total was 279.
Just a reminder Tony, Kevin and I will be there today at 12:00
Did “Severin” yesterday… Cramping during run, dont know if its altitude or dehydration or both… Bummed that Im missing a good week, ill through something together today, maybe the dumbell snatch/cindy/mary wod from last week.
Bench
warm up 95-115-135×5
workout 175-195-205×5
Deadlift
warm up 165-205-245×5
workout 305-325-345×5
WOD Total Reps: 431 3 rounds instead of 4
to allow time for tabata stand up and rolls 8 rounds
Great work everyone who stuck it out! Way to push through the mental toughness as well as muscle fatigue!
great job see you Mon , we gotta start steppin it up and beat the Labeda’s, brothers vs. BFADM. LETS GET IT ON!
WOD: 3 rds
Pull Ups (w.thin band) 22+15+19=56
Push Ups 44+44+45=133
DL (65#) 54+39+54=147
Total= 333
Tabata Stand-n-Roll Min Rep 6
With the WOD and the Tabata, my legs are on FIRE!! Great job am!
Wod: 3 rounds
Total =247
Pullups w/band.
Bench- #95, 135, 155, 185, 205, 225
Deadlift- # 165, 205, 235, 295, 315, 315 only got 3 reps on the last set
Metcon
Total reps- 243
Tabata- Lowest round 3 reps (had a tough time with the flexibility needed for this one)
Great workout. Thanks toTony, Scott and Kevin for the encouragement!
Good work today Mike. That was a rough one!
Bench-95,115,135,175,205,225
Dead Lf-160,205,245,280,315,345
Wod=
Pull up — 34, 24, 30 == 88
Push up — 67, 62, 60 == 192
Dead Lf — 72, 70, 71 == 213
Total == 493 rxd
Way to go bro! Ur makin some gains. Now get those double unders already, would you? ha
Bench-95,135,155,175,185,195
Dead Lf-160,205,245,295,315,345
Wod=
Pull up — 42, 35, 32 = 109
Push up — 52, 46, 48 = 146
Dead Lf — 55, 58, 67 == 180
Total == 435 rxd
Thanks Tony for opening shop at noon for us today. That was a rough workout.
nice job Scott you’ve been tearin it up keep up the hard work…
301 reps (25 consecutive pull ups!) And 4 for tabata thing
Awesome job Bri!
yes, i ditto that one…u awesome blossom bri
Wod: 3 rounds
Total =262
Pullups w/band
Tabata 8 rounds of stand up and rolls (5)
DL 135 x 5 , 155 x 5 , 185 x 5 , 185 x 8 to failure
bench press 45 x 5 , 55 x 5 , 75 x 21 to failure
wod
pull up 45
push up 69
DL 67# 130
244 … sucked
tabata roll ups…. 35 attempts and I got…..nada, zip, zero
my ears were probably the ONLY thing that did not hurt today ! For a gal who could barely put on her sports bra @ 5pm…I am soooooo relaxed after that awesome massage, just real peaceful and chillin out right now…. thanx a bunch
Deadlift 1RM attempts – 475(PR), tried 495 and got it off the ground, but couldn’t stand with it. Should have tried 485 first.
Advanced wod as rx’d 18:20 (rowed every round). Unbroken everything. Room for improvement on the rowing and shorter transitions. Nice training with you, Jerad!
Likewise bro… Thanks for the push!!
You smashed that WOD…
8 Sled pulls at 135 lbs…
Week 3 of the DL strength program. 295 x 5, 335 x 3, 370 x 6 (failure)
Wod… 28:49 First 3 sets of Ghd’s were not full range of motion
Great wod
Bench Press: 135 X5, 155 X 5, 185 X 5, 225 X 5, 245 X 5, 275 X 1, 315 X 4
Deadlift: 200 X 5, 250 X 5, 300 X 5, 375 X 5, 400 X 5, 425 X 5
WOD: 370 reps
we only did 3 rds
Lost count. Did the bench for the first tine in 20 years.
Bench-45-55-75
Dead Lf-103-123-133
Wod=
Pull up — 23-20-16
Push up — 38-28-35
Dead Lf 65# — 38-28-26
Total == 252
Metcon:
4 rounds of 2 minutes at each station with a 1 minute rest in between each round
Pull ups
Push ups
Deadlifts 95#
Score= 377
Sled Pulls 6 trips with 135
Dead lifts: 255 x3, 295 x3, 330 x3
Advance Wod: 25:18 Rxd
Alternated the running and rows
Made up this WOD Thursday, 9/23
Wod: 3 rounds, 2 min work, 1 min rest
Pull ups
Push ups
Deadlifts
Total =292 RXD
10-60 yd sled pull trips w/ light to moderate load
Deadlift week 3
5-3-1+of 75%-85%-95% of 1r max
Then: 5 rounds
run or row 250 meters
ft squats 135, 10 reps
ghd situps, 15 reps
box jumps 24″ , 20 reps
DL 330 x 15
WOD 24:25