Wednesday 090128
Deadlift
1-1-1-1-1-1-1
Split Jerk
1-1-1-1-1-1-1
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Fish Oil and Depression.
Cod Liver Oil.
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January 27th, 2009 on 8:51 pm
Wed is supposed to be a rest day for me, but I may take Thur off instead…I love both of these lifts!!
January 28th, 2009 on 5:06 am
I’m here..Ice never slowed down a women from NY!
January 28th, 2009 on 8:37 am
DL: 125-135-145-150-155-160-165(PR)
SJ: 65-85-85-85-90-95-105(f)
January 28th, 2009 on 9:15 am
5 Rounds of:
1 minute Row,
1 minute DB thrusters, 25lbs (used 7.5kg = 16.5 lbs),
3 minutes rest,
Each round: 12 calories, 14 thrusters.
January 28th, 2009 on 9:39 am
Great, I need to sub both of these lifts today.
Back Squat, and?????
January 28th, 2009 on 9:44 am
You’ll thank me for this Brian:
http://www.nytimes.com/2009/01/28/dining/28bacon.html?_r=1&ref=style
January 28th, 2009 on 9:57 am
I posted that bacon/sausage stuff to PCF a week or two ago. I guess the NYT picked up on it. The bacon weave has made it to the big show…
January 28th, 2009 on 10:12 am
Emma, deadlift hurts your shoulder? That’s weird. Is there a pressing movement that doesn’t hurt your shoulder? Bench press? Push-up? Dip?
January 28th, 2009 on 10:13 am
Emma,
Give me a list of what movements hurt?
January 28th, 2009 on 10:24 am
Deadlift
375p x 7 (PR)
Split Jerk
135p – 155p – 177p (PR) – 177p (PR) – 155p – 135p – 135p
January 28th, 2009 on 10:26 am
DL 1-1-1-1-1-1-1
205, 225, 245, 255(f), 255(previous PR), 245, 225.
Split Jerk 1-1-1-1-1-1-1-1
95, 95, 105, 115, 125, 130, 135, 140(f).
I don’t think I’ve done max split jerks before so the 135 is a new PR. Its 20 pounds more than the 115# PJx3 which was prevously the most I’d ever put overhead.
Cool down: 30 minutes of non-virtual snow and ice shoveling.
January 28th, 2009 on 10:28 am
Deadlifts used to hurt my shoulder also.
January 28th, 2009 on 10:30 am
A tip to people shooting for a PR today. Don’t wait until your seventh set of 1 to go for it. you’ll be too worn out. Try around set 3. Then see if you can replicate it in the rest of the lifts or go down 5-10 lbs and complete the rest of the lifts.
At least that’s my opinion, but I am less than a complete expert on this. Anyone with power lifting backgournds want to chime in? Ken? Chef? Anyone else?
January 28th, 2009 on 10:39 am
What we have to keep in mind with a shoulder injury is that it can hurt in more ways then the diganosed issue/injury. Either because of compisations that your shoulder is making because of the injury or referred pain.
Basically a shoulder injury can hurt with any movement. Which makes sense because any movement that your shoulder makes involves all muscles of your rotator cuff.
http://orthoinfo.aaos.org/topic.cfm?topic=A00327
January 28th, 2009 on 11:50 am
Can we get a link to previos max. DL workout for comparison?
Thanks
January 28th, 2009 on 11:53 am
DL: 155-155-155-165-165-165-175-175
SJ: 75-75-75-85-85-105-105-105-115-115-115
In foundations, still getting used to weight. However, I got angry at the bar, and I didn’t bust my ass on the ice outside. Woo hoo!
January 28th, 2009 on 11:55 am
Actually, it was the press that made me worry about my shoulder and the disc in my back that is making me avoid the Deadlift. Really, that’s been bothering me for a long time but it’s finally starting to go away so I’m actually going to give it a break on this one. Also, I finally feel like my shoulder (thanks to the CrossFit doc) is getting a little better so I’m completely avoiding anything that will irritate that right now too. So, that’s where I’m at…
January 28th, 2009 on 11:56 am
Oh and here’s a link to make up for my redundancy Re Bacon:
http://filmdrunk.uproxx.com/?p=9075
January 28th, 2009 on 12:18 pm
December 8 2008 when we did CFT is probably the last one.
January 28th, 2009 on 12:59 pm
My body told me this morning that I should stick to scheduled rest days, regardless of how fun the workout may be. I won’t be coming in today. I think I’ll get enough heavy lifts in this weekend though. Good luck today everyone!!
January 28th, 2009 on 2:56 pm
This is going on the post later this week, but wanted to give the comments section first dibs:
I Love Vegetables – by PETA
http://www.peta.org/content/standalone/VeggieLove/Default.aspx
January 28th, 2009 on 2:58 pm
I have new found respect for PETA.
January 28th, 2009 on 3:01 pm
And I greatly appreciate the bacon link Emma – Alison sent it too me as well, but I did catch it when Barrie posted the original a while ago.
I’m actually making this for a Superbowl party this weekend (and that’s the only reason I’m going to a Superbowl party).
In short, I appreciate my fellow bacon lovers.
January 28th, 2009 on 3:07 pm
DL: 175-195-205-215-225-230-235 (PR)
SJ: 65-75-85-95-100-105-110-115
Good job to the lunch crew. Thanks Curtis!
January 28th, 2009 on 3:15 pm
hmm I almost opened that at work, then I remembered PETA’s “taste” in commercials
DL: 185-215-235-255-275-285-295 (PR)
SJ: 75-95-105-115-125-125-125 (PR)
Previous PR on the DL was 255 back when we did the CFT in November.
Hadn’t done SJ before so maybe I went light, need to learn the form better.
January 28th, 2009 on 4:07 pm
DL: 170-190-200-220-220-245-245 (or something like that)
SJ: 65-85-105-125(f)-105-105-105
January 28th, 2009 on 4:28 pm
subbed front squat for deadlifts today
FS: 5 x 3
65-85-100-110-115, I think
SJ (1 rep): 70-80-85-90-95-105-115
Keanne, my email is meg.freese@gmail.com. Thanks for the info!!!
January 28th, 2009 on 6:11 pm
DL: 125 125 135 145 155 165 170 SJ: 55 75 75 85 90 95 105
January 28th, 2009 on 6:18 pm
I chatted too much to do my push jerk.
DL: 215, 225, 235, 245, 250 (PR)
235 was my previous PR. I would like to thank Wachovia for eff-ing me over royally and giving me the motivation to power through this bitch.
And Rich – I’ll be happy to call you a p$ssy anytime if it’s going to help you lift
January 28th, 2009 on 6:22 pm
DL: 135-225-315-335-345-355-375(PR)
SJ: 95-125-145(f)-135-145-155-165(f)
I’m not ashamed to count my warmup set as one of the seven!
January 28th, 2009 on 6:32 pm
DL – 325(PR)
SJ – 185 (PR)
My progressions disappeared off the whiteboard before I could write them down. I failed at 185 once then got it and then failed at 195on SJ. Failed at 335 after 325 on DL.
January 28th, 2009 on 7:14 pm
DL: 225, 315, 365, 405, 425 (back twinge so skipped 6 & 7)
SJ: 95, 115, 135, 155, 185, 205(f), 205
Don’t know many of you guys yet since I just joined the gym, but I’m meeting some friends in Old Town for HH tomorrow 5-7pm at Union Street Bar & Grill for anyone interested.
Thanks for the DL pointers tonight Brian.
January 28th, 2009 on 7:45 pm
Dead Lift
275-315-345-375(f)-355(f)-345-350 (PR from 330 last time)
Split Jerk
135-145-155-165-175(f) then ran out of time
January 28th, 2009 on 7:46 pm
Deadlift
155-175-185-195f-190-190-190-190
Split Jerk
65-85f-75-80-85f-85-90-90-90
January 28th, 2009 on 8:04 pm
Pete M. – thanks for the invite. I would personally come, but I’ve got some plans with the gf.
For everybody else out there that hasn’t met Pete, let me be the first to tell you that he seems like a very nice and disease free gentlemen.
January 28th, 2009 on 8:09 pm
Deadlift:
175-185-190-195-200-175-175
Split Jerk:
55-65-75-85-95-105-115f
January 28th, 2009 on 8:31 pm
deadlift: 275, 295, 345, 385, 405, 415, 420
split jerk: 165, 185, 195, 205, 215, 225, 235f
January 28th, 2009 on 8:41 pm
DL: 85-95-105-115-125-135-140
SJ: 35-45-55-60-65-70-75
January 28th, 2009 on 8:44 pm
Split Jerk
55-65-65-65-70-75-80
Deadlift
105-115-125-135-140-150(f)-145
January 28th, 2009 on 8:51 pm
DL: 185-215-245-275(PR)-305(f)-305(f)-235
SJ: 75-95-115-115-115-115-115
Perhaps a bit overzealous in going for above 300 on the DL, but I felt decent at 275. At least that’s a PR for now. Was just getting the movement down on the SJs.
Thanks Siddharth for the tip on DLs – I’ll get over 300 next time.
January 28th, 2009 on 8:57 pm
Oh and the PR on the DL was from 245 done at a CFT that I did at the beginning of this month at Crossfit Oahu.
January 28th, 2009 on 9:06 pm
SJ: 115-135-155-165-175(F)-165(F)-135
DL: 305-335-355(PR)-335-325-315-305
Shoulders were still tired from yesterdays thrusters. SJs were painful. I managed to add 30# to my DL.
January 28th, 2009 on 9:34 pm
On top of being disease free, I play Dungeons & Dragons, and enjoy movie night at home with Mom & Dad…whom I still live with….at age 34!
OK, since you all don’t know me well, I am of course kidding…about being desease free.
January 28th, 2009 on 9:39 pm
DL: 255-275-295-305(F)-305(F)-305(F)-275
SJ: 155-165-175-185
I had to stop early on the SJ. My neck/ trap started to get extremely tight. In fact I will probably have to take tomorrow off and miss heavy fran.
I have yet to do any sort of fran at PCF. I must have bad timing…
January 28th, 2009 on 9:41 pm
SJ: 65, 85, 95, 115(f), 105, 110 (PR), 115(f)
DL: 165, 185, 205, 220, 220, 230, 230, 230(f)
Got a little overzealous on the weight after a rough day. PR’d on both (previous DL PR was 210), but they were UGLY after the second 220. Next time need to do lower weight and more focus on form. Thanks for the form help Siddharth!
January 28th, 2009 on 9:41 pm
Oh, my previous DL PR was 305, and this is the first time I did SJ so I guess 185 is my PR. I can definitely do more than 185 if my neck won’t freak out.
January 28th, 2009 on 9:52 pm
SJ:1-1-1-1-1-1-1
65-75-85-95-105-115-120
could probably do heavier, wasn’t sure where to start
DL: 1-1-1-1-1-1-1
195-205-215-225-245-255-265(PR)
Last PR was 215!
January 28th, 2009 on 10:12 pm
Disease free? Brian, that is a ringing endorsement. Way to be nice to our new kids.
Overall, fairly pleased with tonight’s performace. Especially since I NEVER split jerk, so I’m not sure how I managed to pull these out.
SJ: 95-105-115-125-135-145-155(f)
DL: 195-215-235-255-265-265-270(f)
Lauren, awesome job on the DL. Way to kick the crap out of your old PR!
January 28th, 2009 on 10:16 pm
DL 315, 400(F), 385 (PR), 390(F), 335, 335, 335
SJ 135, 155, 180, 190, 195, 200, 205 (F)
January 28th, 2009 on 10:22 pm
Deadlift
135-205-225(PR)-235(f)-225(f)-205-215
Split Jerk
75-95(f)….
..aand had to stop. Strained my wrist doing front squats last Friday and it’s not quite back to normal. Watching the linked front squat technique video from last week *before* the Friday WOD probably would’ve been a better plan.
January 28th, 2009 on 10:26 pm
SJ: 65-75-85-95-95-100-105(f)
DL: 125-175-175-195(f)-195(f)-185-190
January 28th, 2009 on 10:38 pm
Low-Bar Back Squat: 155 max (PR)
75 Hang Power Cleans trying to work on form. 55 lbs.
I wish I could just do the prescribed workouts (like heavy fran) with a new shoulder. I’d kill for that.
January 28th, 2009 on 10:47 pm
can’t remember my exact numbers but my highs were..
DL – 375 (5 lbs off of PR)…yes, thanks for sharon for the “motivation”. Apparently getting yelled at works pretty well for me. How is that 300 dollars doing? motivated yet?
SJ – 200 (PR)…although, not pretty as Barrie can attest
January 28th, 2009 on 11:54 pm
Dead Lift: 275-315-345-375(PR)-345
PR on the DL- this is the first time I’ve done heavy anything since beginning of November. Felt good to get back into it a bit.
Split Jerk: 135-145-155-165-175
This got better as the weight got heavier- next time I’ll leave more time for the second exercise.
January 29th, 2009 on 12:01 am
Deadlift
115,125,135,145,150,150,155
Split Jerk
55,65,75,80,85,90,95,105 (F)
January 29th, 2009 on 5:46 am
I can’t believe some of the improvements I’ve seen in folks, especially on the DL. There are a lot of 300+ numbers there.
My workout
DL: 225-315-405-415(ties PR)-385-385-385
SJ: 135-185-205-225(f)-225(f)-215(f) and done.
I got excited about the split jerks, missed a bunch and couldn’t recover. I already know I am bad at overhead stuff, and this confirms it
January 29th, 2009 on 8:16 am
Foundations Class #4
Set of 3
Low-bar back squat – 85#
Deadlift – 165#
Got one or two @ 175#. Next time.
January 29th, 2009 on 10:05 am
Foundations Class #4
Set of 3
Low-bar back squat – 105#
Deadlift – 155#
Got two @ 195#.
January 29th, 2009 on 10:36 am
Best performance on the Deadlifts:
135/185/225/245/275/295(F)/225/225
-Looking to get over 300 pounds next time
Need to get lower on the Split Jerks:
95/115/125/135(F)/125/115/95
-I could have nailed the 135 if I go lower. Again, bad habits that need to go six feet under.
January 29th, 2009 on 2:25 pm
Foundations Class #4
Set of 3
Low-bar back squat – 185#
Deadlift – 245#
October 10th, 2009 on 9:43 pm
After opening, inspect the product. ,
October 22nd, 2009 on 8:51 pm
If the customer does not complete these steps, the phone will not work. ,