Deadlift 3-3-3-3-3 reps
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Compare to 090104.
Another sign that calorie-counting diets aren’t all that effective.
“Headphone Guy” with CrossFit Apex – video [wmv] [mov]
For anyone that is looking for a place to live, the house I live in rents for just $500/month (for a room) and split the utilities. The house is very large (4 bedrooms plus large rec room and an office) with lots of privacy up in the woods. It has a large back deck, plenty of living space, and two one car garages. Technically, I have a roommate, but I have not seen him since the beginning of November, so, for now, you would have the place to yourself. I am just trying to help the owner out, who is a great guy. Let me know if you are interested.
I got a friend looking. What is your address?
I’ve heard and read that there is a lot of cheating going on with our diet challenge. Remember, you will only get the results you want if you are disciplined enough to stick to measured quantities of GOOD food. Grains, alcohol, and sugar are out!
185 – 195 – 200 – 205 – 210(PR for 3)
I still have to work on getting my back locked in.
here is the bbq sauce recipe I was talking about. If ou don’t have grapeseed oil, olive oil will probably work fine.
Great! Thanks! I’ll compare it to the recipe I have, and may even do a taste test comparison!!
Thanks!! I’ll give it a try and may even do a taste test comparison for the one that I have. Will let you know how similar they are.
295,315,365,385,405. 405 is a new 3rm.
205 – 210 – 215 – 220 – 225 (pr for 3 reps)
Prob could have done more, but it’s a holiday!
No, really, trying to do CFE site twice per week to work on my running and today is a 5K…
475 3RM PR
Form was “good” until the 455’s. The 475’s had crappy form but I really needed to just pick up something heavy.
You would have been able to get more weight up if you had brought back the measuring wheel to the gym.
Well done Zak….well done.
I just put it in the truck. Will be there tomorrow. sorry bout that
Way down from PR. Tired today.
205-215(oops; only meant to jump up 5;PR for 3rep)-205-205(2)195(1)-205
Going to have to do some brain/muscle exercises, to somehow teach them to make their much needed connection and work together =o)
The plan is to work on Back extensions,to strengthen my lower back on GHD bench
4th day on too, so, not sure how much fatigue has to do with a lift WOD like this.
125-125-125-125-125-105- Jumped down to achieve proper form.
I have never dead-lifted like this before- I was regretting the 6 mile run yesterday with Burpees afterwards. Is anyone on the blog also trying to maintain shape for running/ tri season? Just curious as to how you have managed this?
Keep doing crossfit. Also look at Crossfit Endurance. Doing both is not a good idea.( espescially if your new) I know this from experience. Doing more doesn’t make you better, actually it made things worse. So, I listened to Russell and have made improvements on run times and Crossfit wod’s.
First time doing deadlifts. 135-140-145-145-145 (Josh wouldn’t let me go up after 145 cause I kept trying to round my back.) Harder than it looks!
You’re finally here!!!! Woo hoo!! And, would ya look at the pic for tomorrow’s WOD!! You go girl!! =o)
🙂 Yep–everything went great last week, thanks!! Emily texted me this morning to tell me I’d made “the pic.” Very cool–but I can’t help but wonder what smelled so bad at the top of the pull up bar?? Heehee! That’s either my, “Something stinks!” face or my “I’m really angry at this pull up bar!” face! I’m guessing it was the latter, but still funny!
Squat 10×2 @ 60% of 1 RM (30 secs rest)@205#
Complete 16 rounds:
Sprint 100 meters
*Rest 3:1 (3:1 means however long it took you to sprint 100 meters times your rest by 3)
Went from telephone pole to telephone pole with 30 – 40 sec for rest
135-155-165-170(PR for 3)-155
115-145-165-175-185(pr for 3)
First time doing in sets of 3:
Great job today Katie and Carla!
Heard a nasty pop in my back on 365 so I didn’t push it
Favorites thus far: black beans in the crock pot with peppers, onions, garlic, spices cooks down nicely! Dena did a bunch of pork chops the other night in a mushroom/garlic sauce with a few herbs…still eating them! They cut in half to nice, 5 oz portions.
Also liking the greek yogurt she got…a little more flavor than regular, mixes up well with berrys & nuts.
First time to do deadlift.
Makes it easy to get a PR when you don’t have a benchmark. I got a PR every time I lifted. Wish every workout was that way.
Bench press 10×3 at 65% 1RM w/ 30 sec rest between — 155#s
Bent over row 5×10 @ 135 w/ 45 sec rest between — failed last set — only did 8
Skipped the runs because I am was not feeling well from several things including those stupid squats from Saturday.
I think this was the first time a bent over row was accomplished at CF Huntsville. That could be a dubious distinction, but since CF Football prescribed it, I gave it a try. It is sort of functional, so I do not think it is a bad lift to do.
Might have been able to do heavier, but was really working on form and staying locked. Still rounded some at 215, but not the “roll up” I did at 290!
i think i did a pound more than Kevin but that may not be right! It was good to be in the gym again.