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WODs for Monday 9-29-14 and Tuesday 9-30-14

September 29, 2014

Open Prep
Monday
Strength-5×5 Straight Sets FS and SP
Work-AMRAP in 8. 8 walballs, 8 toes to bar.

Tuesday
Strength- 5×5 Straight Sets Pullup
Work- 5x 2on, 4 off C2-Row for calories.

Platinum Elite Traditional CrossFit
Monday
Strength-4×8 Deadlift for total load. Understand that you are trying to AVERAGE more weight per rep than last week. Your total will exceed last weeks b/c you have 1 additional set.

Strength 2- 3×5 Stiff Leg Deadlift to 85% exertion.

Work- HELEN 3 RFT run 400 m, 21 KB Swings, 12 Pullups

Tuesday
Strength- 4×8 Shoulder Press for load
Strength 2- 3×5 Handstand Pushups
Work- 5x 2 on, 4 off Airdyne for calories.

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30 comments

  1. Shoulder press 155x5x5
    Pull Ups 212lbs 5×5
    WOD 106
    Brock allowed us to do Front Squats on Tuesday due to soreness from Fridays Front squats.


  2. 4×8 – 9120
    Hellen 10:56


  3. Shoulder press 4×8 at 70 lbs
    Deadlift 3×8 at 145 (my back got a little tight)

    Helen: A long grueling 20:33 with +2 assistance for pull-ups. This may have been the last time I run for a while.


    • Can’t believe you actually did this…no matter how long it was!!! Great job!


    • Wow!


  4. I did SP today hamstring was way to sore for DL

    Last week I averaged 145lbs for 3×8

    Today I averaged 153.75 – 3 rounds @ 155X8 and one @ 150X8

    Total lbs 4,940

    Helen PR WOOHOO 11:30 (still kinda lame) but a PR nonetheless! previous PR 11:41


    • Well Done!


    • Nice job Marcos!


  5. Rolled and stretched instead of deadlifts to try and recover from yesterday.

    Helen: 11:24 rx and PR
    Very happy with this!


  6. Helen 9:41
    Dead Lift 6640


  7. Sumodead 1rm 185, 3×8 @140-1120
    Helen, 15:52 row, forehead, big purple
    Thanks Brock for the deadlift guidance!


  8. Deadlift total 6400#, 175×8, 195×8, 215×16
    3×8 at 115# staightleg DL

    Helen 400m row, then rx, 15:37- BOO HISS!
    Lesson learned…..again, and for the last time. I have too many goals to ruin my progress as it happens. Word.


  9. Sumo Deadlift
    190×32=6080lbs
    Helen with row instead of run- 13:09
    Unbroken KB swings all 3 rounds, I didn’t use assistance for the pull-ups, but they were very slow going to keep my shoulder from getting wrecked.


  10. Helen 15:00 DNF (sucking wind w/cold)
    Dead Lift 8800


  11. DL 285lbs x 32…..Helen with row and kb eye level 12:46


  12. Andrea
    5×5 FS 15×140, 10×145 (totally miscounted the weights and thought I was at 145 the whole time, til Brock set me straight after the first three rounds)
    5×5 SP @ 80 (I should have at least added a couple fractional plates)

    AMRAP 8 min, ascending 3’s: 122


  13. 4×8 DL – 6,370lbs (200, 200, 200, 195); avg last week was 185lbs; avg this week – 198.75lbs. Did not have time to do stiff legged DLs.

    HELEN – not sure of my time. I had equipment issues during round 1. Scaled the KBS to lighter weight in rounds 1 and 2. Left for my third run with 2 minutes left on the clock. Click has stopped by the time I got back and all the KBS had been put away, but what the hell….I finished the round any way. I figured I already did the worst part I might as well finish. I scaled the pull-ups with +4/5 (gray +2 skinny red). And I used the 16 KBS in the third round since one was available. I find it somewhat amusing that Brock takes a crap ton of time to warm up on any given day, but he expects us to do 2 strength sessions in 12/15 minutes…


  14. SP: 4 x 8 = 3,440
    DL: (made up from yesterday) 4 x 8 = 7,920


  15. Tuesday: front squats 5 x 5 @ 235
    WOD: ROW SCORE 196 CALORIES


  16. DL- 8×165, 24×170=5400
    SP- 8×55, 8×52, 8×50, 8×45=1616


  17. Sp 1@60, 2@55, 1@50=1760
    Handstand walk up
    Ad 26×4, 28=132


  18. Intervals 220 as follows: 48,44,45,41,42. PR is 225. Knee was no issue.


    • Row or airdyne?


  19. Front Squat 185 x 5 x 5
    Row 2 on 4 off 217 46,47,42,40,42


  20. Did my Deadlifts today. Total lb 7,760, Avg 242.50 up from 228 last week.

    Airdyne madness 180…Pleased with my performance considering I maybe have slept a combined 4 hours the past 2 nights, but all you 200 plus people are animals.


  21. Sp 115, 120, 120×7, 115=3640
    3640/31=117.4

    Bike
    40, 38, 38, 36, 43=195


  22. SP – 3415
    Bike – 200


  23. pull-ups: +2 x 5 for 2 sets, +1×3 then +2×2 for 2 sets, +1×2 then +2×3 for 1 set

    Row – 230 (48, 48, 45, 43, 46)


  24. Shoulder press 1 RM 101#!! PR,
    Then 3×8 @75 , 70, 70= 215 # total

    Row, 30,33,30,32,30= 155 :/


  25. SP with dumbells. It is getting too harsh on my shoulder with the bar bell.

    Airdyne 173. Pumped. So fucking pumped.



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