Thanks to everyone who came out to our Diet and Nutrition workshop on Wednesday night. Also thanks to Dr. Joseph Brasco for coming out to help. Joe and I talked today and have decided there are a lot more ideas we have for stuff like this in the future, so stay tuned.
I hope wednesday helped answer some questions and get some of you motivated to make some changes in your daily life. Keep in mind, even a little change in the right direction can get you results, but in the end it has to be YOU who makes the decision to do something.
I’ll be at the CF Olympic lifting cert this weekend so have fun with Dennis, train hard, and I’ll be back in the gym on Monday!
100923
CF Football
Deadlift 3-3-3 at 80%, 85%, 90% of 1RM
Shoulder Press 3-3-3-3-3 Building up to 3RM, then:
3 Rounds for Time of:
3 reps of 100 lb sled pulls
6 HSPU (strict)
12 Sledgehammer swings 8lb (alternating arms)
Deadlift 240-260-275
Shoulder Press 95-100-105-110(2)-105
then
4:05
Good to be back after taking 7 days. Felt totally discombobulated warming up on the deadlifts but the technique soon came back. Shoulder didn’t bother me too bad on the SP and HSPU but we’ll see how it feels in the morning. Fun metcon today, great programming from Josh. I have been wanting to do sledgehammer swings, btw if you ever need to know how to swing a sledgehammer, ask a fireman. Robert was the man!
This workout was the first CF main-site workout I had done after about 6 months of doing my own programming. It was also pre-zone diet. It made me realize just how bad of a job I was doing and totally destroyed me. Intensity, it would seem, had not been present in much of my training when I started making up my own workouts.
What is that supposed to be? I see an aboriginal inspired drawing of a flesh colored crocodile head with red eyes….which come to think of it is pretty cool.
Thought I had a 3:40 then walked to the whiteboard, saw the other times and figured “no freakin way”. So I did another round. What a ‘tard, can’t count to 7 and I was making chalk marks.
Last night
CF Football
Deadlift 3-3-3 at 80%, 85%, 90% of 1RM
Shoulder Press 3-3-3-3-3 Building up to 3RM, then:
3 Rounds for Time of:
3 reps of 100 lb sled pulls
6 HSPU (hands on 45# plates)
12 Sledgehammer swings 8lb
Thanks to everyone who came out to our Diet and Nutrition workshop on Wednesday night. Also thanks to Dr. Joseph Brasco for coming out to help. Joe and I talked today and have decided there are a lot more ideas we have for stuff like this in the future, so stay tuned.
I hope wednesday helped answer some questions and get some of you motivated to make some changes in your daily life. Keep in mind, even a little change in the right direction can get you results, but in the end it has to be YOU who makes the decision to do something.
I’ll be at the CF Olympic lifting cert this weekend so have fun with Dennis, train hard, and I’ll be back in the gym on Monday!
8:21?
You’ve come a long way Russell. Sub 4 now? Sub 3?
100923
CF Football
Deadlift 3-3-3 at 80%, 85%, 90% of 1RM
Shoulder Press 3-3-3-3-3 Building up to 3RM, then:
3 Rounds for Time of:
3 reps of 100 lb sled pulls
6 HSPU (strict)
12 Sledgehammer swings 8lb (alternating arms)
Deadlift 240-260-275
Shoulder Press 95-100-105-110(2)-105
then
4:05
Good to be back after taking 7 days. Felt totally discombobulated warming up on the deadlifts but the technique soon came back. Shoulder didn’t bother me too bad on the SP and HSPU but we’ll see how it feels in the morning. Fun metcon today, great programming from Josh. I have been wanting to do sledgehammer swings, btw if you ever need to know how to swing a sledgehammer, ask a fireman. Robert was the man!
You and Robert crushed it last night. That was a fun metcon, but the sled pulls got me.
4:54 rx’d
I think sub 3 is possible. I got through 3 rounds at that pace then fell apart.
That’s what happens when you work out at the butt crack of dawn!
8:07, scaled the reps on pull-ups to 5.
Nice quick WOD, that’s still a lot of work!
Happy Birthday Karen!! Enjoy some of those Paleo M&Ms, or SOMETHING wild and crazy on your big day!! Have a great one!
This workout was the first CF main-site workout I had done after about 6 months of doing my own programming. It was also pre-zone diet. It made me realize just how bad of a job I was doing and totally destroyed me. Intensity, it would seem, had not been present in much of my training when I started making up my own workouts.
7:57 (65#, 5 PUs)
7:40 rx’d
5:46 as rx’d Popeye forearms are an added plus! 🙂
Lauren, I was looking for your KB onesie/your store on Etsy and came across this http://www.etsy.com/listing/57194683/i-ama-body-builder-6-pack-abs-onesie?ref=sr_gallery_1&ga_search_query=onesies&ga_search_type=handmade&ga_page=7&order=&includes%5B0%5D=tags&includes%5B1%5D=title for all of you CrossFitter’s with babies…hehe.
What is that supposed to be? I see an aboriginal inspired drawing of a flesh colored crocodile head with red eyes….which come to think of it is pretty cool.
Rx’d 4:54
Thought I had a 3:40 then walked to the whiteboard, saw the other times and figured “no freakin way”. So I did another round. What a ‘tard, can’t count to 7 and I was making chalk marks.
Definitely could have had sub 4:30 without that last bit of confusion. Great Job today.
Lunch run: 20 minute Tempo run at 80-85% RPE
21:26, Avg 83%
Jake, I wanna try this sometime: http://media.crossfit.com/cf-video/CrossFitTucker_HSPUBandsSupport.mov
Me too!!
I’ve played around with this A & K at our gym(with two bands on the bar, instead of just the one), and it feels really good!!
Maybe we can play a little tomorrow!
Scaled (95# SDHP / 4 PU)
6:58
Round 1 and 2 I was able to link all 4 PU’s which is a first for me. I feel like a tard trying to keep my feet/knees from dragging the ground.
This is the first time that the Rx’d weight felt good for me.
Last night
CF Football
Deadlift 3-3-3 at 80%, 85%, 90% of 1RM
Shoulder Press 3-3-3-3-3 Building up to 3RM, then:
3 Rounds for Time of:
3 reps of 100 lb sled pulls
6 HSPU (hands on 45# plates)
12 Sledgehammer swings 8lb
DL: 300, 320, 350(pr)
SP: 95-105-115-125(1)-125(pr)
5:15 on the metcon
Everyone showed great drive on this WOD. It was a blast!
Today’s WOD at the NASA gym: 4:24 as rx’d
This was the first time in a couple of weeks that I’ve felt like I had the lungs to keep moving at a decent pace.
340 on the DL pr last night. Not 350
At PMRF in Kauai, HI
9:39 As Rx’d
Scaled
5:44 @ 85lbs
10:14- Rx’d and PR @ 65#; then jumping PU; getting there slowly but surely!! Thanks everyone for the support this morning… It means alot!