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WOD for Monday 9-9-13

September 9, 2013
  • Today marks the 2nd of 3 total phases in our current strength bias cycle.  For the next four weeks your set/rep scheme in our recurring lifts will be 4×5.  Loads per rep will go up but total reps will go down.  You should not expect your total poundage in 20 reps (4×5) to exceed what you lifted over 32 reps (4×8) but average weight on the bar should be significantly up.  How much?  That’s hard to say but assume that you were lifting 75-80% of 1 RM at the sets of 8.  You’ll likely be at 85-87% of 1 rm for sets of 5, *except that* you may be a fair amount stronger now, given your  focus during the last four weeks, so start at 85-87% but quickly go up if you are underchallenged.
  • Airdynes (2 total) have arrived and we want your feedback.  You get to hack around on them today for a few minutes and are encouraged to 1- play with them on your own and 2- let us know what your impressions are.
  • Legacy Athletes:  Consider yourselves welcome to run any of those competition wods at any time between now and the event date.  You should get each wod in at least twice. Doing so will help tremendously with planning/nerves/adrenaline on the day of.

Strength 1-  Deadlift 4×5 for load.

Strength 2-  GHD Back Extensions 3×8 

Work-  With a partner/ 1 athlete works at a time.  6 mins total calories on 1) airdynes 2)rowers 3) treadmills at 10 degree incline.

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20 comments

  1. I’m so not who I used to be. But ill get there dammit!

    DL – 245,265,285,285×3 (slipped)

    Did toes to bars 3×8 (no ghd)

    Treadmill, 62, Schwinn spin bike – NFC – the calorie counter didn’t work – row – 76


  2. 275x5x4
    partner with Clark. 396 calories. have to say Clark carried me on this WOD. Thanks Clark!!


    • Thought it was a good team effort.
      Cheers!


  3. 275, 285, 295, 305 DL.
    Work=403 with Adam.
    Row 134
    Bike 122
    Tread 147


  4. DL – 150, 170, 170, 180
    180 was my 1 rep max at the start of last strength session. Feels good to be able to do an easy 5 rep set at that weight at 6+ months pregnant.


  5. 4x5x170 = 3,400 and it did NOT feel easy

    Did run (67) and row (61), left before bike


  6. clean: 85×4, 95×4, 100×4, 100×3 = 1420

    274 calories with Michelle


  7. DL – 5500
    Work – 414 partnered with Greg


  8. DL – 335 x 4 – 6700


  9. Cleans 11@135 and 4@115 (not a good day, again…)

    Work: 290ish with Kristen.
    She kicked ass!

    I skipped the GHD back extensions and worked on HSPU.


  10. Cleans: 12@80, 4@75 =1260
    Work: 276 w/ Jacqui


    • Treadmill- 143
      Row- 73
      Bike- 60
      In that order


  11. DL 5500, wod 301 w/Andrea (great job Andrea )


    • Thanks, Bob. We were a good team. I felt nauseous afterwards!


  12. Deadlifts: 3950
    185 / 195 / 205 / 205
    ~ Andrea


  13. Clean: 135 x 4, 145 x 4 x 3


  14. DL 295x5x4..felt good..until the bike, treadmill, row combo..those new bikes may mysteriously disappear. The Progenex protein supplement tastes great!


    • HAHA, Chris. Glad to see you liked the bikes and the Progenex both. Good to see you post.


  15. Deadlift 365×20 = 7300


  16. DL = 4,075 (195×5, 205×5, 205×5, 210×5)



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