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WOD for Monday 10-13-14 PLEASE NOTE THE COLUMBUS DAY CHANGES

October 13, 2014

Athletes-  Due to the federal holiday we will condense the schedule as follows:

6am Session- Cancelled

7am Session-on

8am Open gym-on

8:45 Session- on

1pm- Cancelled

5 and 6pm- On

WOD for 10-13-14

TPE CrossFit-  You shift out of 4x8s to 4×5’s for the next 3 weeks.  Your metcons will largely repeat from 3 weeks prior.  Please consult your records and try to better your scores.

Strength 1- Deadlift 4×5 for total load

Strength 2- Standing Barbell Shrug 3×5 for completion

Work-  20 RFT 5 Wallballs, 5 Pushups, 1 Clean at 185/115 (Last performed 9-22-14)

Open Prep-  You have one more week of 4×5, and then a deload week where reps and loads reduce. So hang in for 5 more sessions.

Strength- 5×5 SP and FS for total load.

No Accesory strength.

Work- Against a 6 minute clock Row 1k, max burpees (last performed 9-22-14)

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14 comments

  1. DL 255,265,275,275 all X’s5 hand release on the ground.

    Avg 267.5 total 5,350

    WOD 15 Rounds RX. Last time was 16 rounds at 165, so…marginal improvement even with one less round I think.


  2. DL: 145×5, 165×5, 185×5, 195×5 = 3450
    work: 14:52 @ 95lbs – 1st time doing this, need to add more weight next time
    tennis match tonight


  3. BP: 5760
    Made up bench press from last week, lower back still wrecked from DL last week
    WOD: 11:02 @155 …should have gone rx


  4. DL 310, 315, 335, 335 = 6475
    WOD 19 Rnds @ Rx


  5. DeadLift 365×5, 385×5, 335x5x2. 3×8 shrugs at 155.


  6. Sumo deadlift: 4075
    195
    205
    205
    210

    15 rds + 3 at 100lbs


  7. DL 305, 315, 295, 295…. Wod 17 rounds @ 135lbs


  8. DL = 6,150 (307# avg)
    305# x 5,
    325# x 5
    305# x 5
    295# x 5

    Not good – following Brock’s programming for Week 4, I should be at 87.5% of my 1RM of 375#, averaging 328# – so I am 413# under total weight.

    On the plus side. . .

    WOD – finished 18 full rounds at 115# cleans
    (up from 17 full rounds plus 5 at 95# cleans on 9/22)


  9. Jason

    DL 295@5×5
    WOD 14@145 (weight up from 135, same sets)


  10. Front squats at 185
    Shoulder press at 105 but failed my last set and only got 2

    WOD: 34 burpees


  11. DL 215, 225, 215,215

    WOD 13 rds + 8 RX


  12. Andrea – did Monday’s workout
    5×5 FS 25@155
    5×5 SP 23@87
    1000m row / max Burpees in 6min: 28 burpees


    • Did this on Tuesday ~A


  13. Did on Saturday: 15 rounds plus 3 at 145



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