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Tuesday, 06 September, 2011

Posted by Mandee on September 5, 2011   |   8 Comments

Warm-up:

5 minutes of active shoulder stretching followed by “The scratch test”


Workout:

Weighted pull-ups 3-3-3-3-3 reps

Dave Lipson 105-115-135-145-155(x2)lbs at 205lb BW.
Post loads and body weight to comments.

 

Cool-down:

Max rep strict pull-ups @ 30×0 tempo


Dave Lipson on today’s WOD – video [wmv] [mov]

“SEALFIT: Amundson’s Warrior Cry” by Rogue Fitness – video [wmv] [mov]

8 responses to “Tuesday, 06 September, 2011”

  1. Slade White says:

    Woo Hoo Casey, I remember when pullups weren’t an option!

  2. Tasha W says:

    Okay, so I’m putting this out there so I can be held accountable. My eating has been &$%# the past month – and I’m feeling it! I was sooo good for months and months and months and it got to the point where it didn’t feel like “work” – it was just my lifestyle. I went on vacay the first week of August, ate and drank HORRIBLY, and ever since I’ve just been on a downward spiral! I feel sluggish and I know it’s 100% due to my diet. The first step is admitting you have a problem……

    So, I’m putting this out there because I’m determined to get back to it. I started back this a.m. I need to be kept in-check for this first week until I get myself back on-track. Anybody else feeling my pain? 🙂 Let’s DO it!

    • Ben Jarrell says:

      Yes, after eating like crap and drinking all weekend I really need to get back on track.

    • DaveC says:

      I’m in the same boat Tasha. Did great for 8 months, but over the last three weeks, especially this past weekend (football season = nutritional disaster), well, I don’t even want to go do the wod today because I know I will have to hoist a bunch more weight for the pullups with some pretty listless arms. I probably just need a good scolding, but I always just smirk and say yeah-yeah when I fuss at myself.

    • kristi simmons says:

      I’m with ya girl! I’ve been bad lately too. It’s the peanut butter/chocolate combo for me…well, that and anything sweet and bad for me. I’ve upped my membership and have a new found determination to get beach ready by the end of November. So, just remember that you’re not alone!!

  3. Robert S. says:

    53#- 11 strict- Bodyweight 165#

  4. Jane says:

    20#-9 strict

  5. Mac says:

    40# – 7 strict – 220# bodyweight