Wednesday 080916
Reminder: Please show up on time for your Foundations and WODs class! Also, please do not miss Foundations classes if at all possible!
Deadlift
5-5-5-5-5
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UPDATE: Zone/Paleo info for our Foundations Athletes:
Crossfit Journal #21: Zone Meal Plans
42 Ways to Skin the Zone, Robb Wolf
Crossfit.com Nutrition: The Teeter-Totter
Getting Off the Crack, Nicole Carroll
And some general info for all of our athletes:
_
World-Class Fitness in 100 Words, from Crossfit.com:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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September 17th, 2008 on 8:06 am
awesome Max effort workout. 205, 225, 235, 225, 225. making progress but I really need to start hitting the 5×5’s hard.
REGISTER FOR FGB III!
September 17th, 2008 on 8:21 am
Joe, you’re so right. Everything is easier when you’re strong. I have been improving (slowly) on the met-con workouts, but I am definitely not moving as much iron as I would like.
warm-up: 135×5, 225×5; then 315×5x5, and 385×1.
I am registered! Looking forward to the pain.
September 17th, 2008 on 10:33 am
Pain is just weakness leaving the body.
135, 155, 175, 185, 195
September 17th, 2008 on 10:54 am
275,295,305,315,315
About to register!
September 17th, 2008 on 7:29 pm
Foundations no. 5
15 wall balls
15 sit ups
15 sumo deadlift high pulls 45 lb
max rounds in 15 mins
5 rds
September 17th, 2008 on 8:01 pm
Deadlift
5-5-5-5-5
60, 70, 70, 80, 80.
1 Month Ago:
50 50, 50, 65, 65.
September 17th, 2008 on 9:11 pm
Foundations no. 4
15 wall balls
15 sit ups
15 sumo deadlift high pulls 45 lb
max rounds in 15 mins
5 rds
September 17th, 2008 on 9:16 pm
Deadlifts 5×5
225, 235, 245, 255, 245
The last couple o’ reps at 255 were less than pretty, so back down I went.
Last time: 195, 215, 225, 235, 240
September 17th, 2008 on 10:22 pm
Great to see everyone’s progress! Amazing what some consistent work can do for you.
Deadlift 5-5-5-5-5
275, 295, 315, 335, 355
I don’t do sets of five very often. They’re hard.
September 17th, 2008 on 10:38 pm
Fun—>hard—>pain—>ugh!
Foundations no. 4
15 wall balls
15 sit ups
15 sumo deadlift high pulls 45 lb
max rounds in 15 mins
4.33
September 18th, 2008 on 12:17 am
15 wall balls
15 sit ups
15 sumo deadlift high pulls 45 lb
max rounds in 15 mins
5 & 1/3 rds
September 18th, 2008 on 7:54 am
Deadlift 5-5-5-5-5
135-155-155-155-165
September 18th, 2008 on 9:34 am
Foundations Class
6 rounds as RX’ed.
September 18th, 2008 on 7:36 pm
Foundations no. 4
15 wall balls (8# wall ball)
15 sit ups
15 sumo deadlift high pulls 30 lb
max rounds in 15 mins
6 and 2/3 rds….soooooooo close to 7!