The finals for the Crossfit Total and 1/2 Cindy Challenge will be held on Saturday December 4th. If you can not be here for that day we will schedule a time for you to make it up. As a reminder there will now be a 5 pm class on Monday, Tuesday, Wednesday, and Friday.
Today we begin our strength training. It will be imperative over the next six weeks that you follow these percentages exactly. No more and No less. If you are feeling good one day and want to add more weight, DON'T. Stick to the program and gains will be made. All of you should remember to log your workouts to take the guess work out. For the first few weeks you will be working with a percentage of your one rep max. Before you even look at the workout, stop and record what 90% of your one rep max is for the dead lift, squat, and strict press. This is the number that you will use to compute your weights for the workout.
Dead Lift 5-5-5+ (65%-75%-85%) Remember to use 90% of your one rep max to compute your weights for this lift. The last set will be the toughest set. Shoot to get as many reps as you can while keeping good form. Do not go to failure. There will be a fine line between failing and driving for a couple more reps and you will know when you cant get one more. RECORD how many you do.
3 x 10 bent over barbell rows ( To be completed after the dead lifts)
Then For time:
21- 15- 9 reps of
Power Cleans (115/75)
Pull Ups
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DLs: 155-185-205(6)
ReplyDeleteBarbell rows: 65-75-75
metcon: 6:05 @ 105#
Good push from Tom
ReplyDeleteRX 5:20
Not a good WOD today, I definitely need more rest. My form was not good at all and I felt a lot weaker than normal.
ReplyDeleteDL - 220 260 275 (could not complete 5)
Did not have time for rows due to barbell rotations.
Metcon: 8:13 @ 115#
Time to sleep then eat more!
Deads: 210, 240, 270 (5)
ReplyDeleteMetcon: RX 5:33
Bent over rows: 75, 95, 105
Hanging knee raises 5x10
100 double unders 1:55
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ReplyDeletehmmm not exactly sure on my DLs but I think I did
ReplyDelete160, 193, 210x5...and I was tired.
Metcon 9:20
65# power cleans
orange banded pu
bent over rows: 3x10 @ 35#
so if you've seen it on the board and were , i was thinking of starting a wing chun basics class that would meet 2x a week.
ReplyDeleteif you're interested let me know here: fallout795@yahoo.com
-eric
DL: 120, 140, 155 x 5
ReplyDeleteBent over rows: 3 x 10 @ #35
Metcon: 6:37
21- 15- 9 reps of
Power Cleans #55
Jump Pull Ups
Made some mods because of my back.
ReplyDeleteGH raises 3 x 5
Back extensions 3 x 10
Bent over barbell rows 3x10 - 95, 115, 115
WOD - Kept it light at 75# because of my back. 5:46.
Really just didn't have a lot of energy today.
DL: 265-295-315x8
ReplyDeleteBent Rows: up to 95#
Metcon Rx'd: 5:58
Should be able to sub-5 this. Bah. Felt like complete ass. I blame the Bears.
DLs: 135, 155, 165
ReplyDeleteMetcon 8:19
65# power cleans
purple band pull-ups (my arms were numb after the workout)
bent over rows: 3x10 @ 35#
DEADS 185, 215, 245, (5)
ReplyDeleteBENT OVER ROWS #65
METCON #75 8:35 FIRST ROUND ONE BLUE, SECOND TWO BLUES, THIRD TWO BLUES AND JUMP. PULLUPS NEED A LOT OF WOR
DEADS 185, 215, 245, (5)
ReplyDeleteBENT OVER ROWS #65
METCON #75 9:55 FIRST ROUND ONE BLUE, SECOND TWO BLUES, THIRD TWO BLUES AND JUMP. PULLUPS NEED A LOT OF WOR
I did this today to make up for missing yesterday!
ReplyDelete80#, 94#, 106# (13x) for DL.
MetCon: 5m33s with 53# powercleans and green banded pullups.
totally dead.
dead-185-225-255X6
ReplyDeletemetcon- green band 105# 8:48