Wednesday 090624
Deadlift
3-3-3-3-3
Rest
“Tabata Fran”
4 Rounds of Tabata Thrusters
Rest 1 minute
4 Rounds of Tabata Pullups
Rest 2 minutes
4 Rounds of Tabata Thrusters
Rest 1 minute
4 Rounds of Tabata Pullups
Our Future Selves
Anybody but Brian try this and love it? (via)
84 comments for this entry:
Leave a Reply
Photos
June 23rd, 2009 on 9:02 pm
Ok, this should be fun.
For the deadlifts, you are looking to increase the weight for the first 2 sets and then hold the last 3 sets constant. This may be hard for some of you who don’t have a lot of deadlift experience and aren’t sure what weight will be sufficient for three sets, so play with it today. See if you can find the point where the weight is hard but doable across the last three sets so that you are totally spent after the last set.
For the tabata Fran fun-fest:
First a note about thrusters for tomorrow- no dropping from the top of the thruster (ie, locked out overhead). Doing so incurs a 5-rep penalty. Control the descent back to the rack and then lower the bar in a controlled manner. Our friends next door have an event tomorrow and it’s also good practice to remain in control of your bar.
Pullups: one of the issues with tabata pullups is that after the first few rounds, it turns into a donkeyfest of singles and doubles, which reduces the overall intensity. To counteract that, we’ll be trying something different. Setup two areas for your pullups- one which you would do as “normal” (ie, no bands or your band of choice) and then right next to that, setup a station for jumping pullups. During the tabata round, as soon as you become fatigued and are unable to string more than 2 pullups together, immediately move to the jumping station and keep going. Thus, while for the first round or two you may be fine, by the third round, you may only do 3 or 4 “regular” pullups and then have to move to jumping pullups to finish out the 20 seconds of work. Check the ego and keep yourself moving across all four sets.
Thruster Weight:
RX: half body weight
Pack: 40% body weight
Puppies: 30% body weight
Questions?
June 23rd, 2009 on 11:08 pm
Really loved the “Our Furture Selves” blog. Thanks for taking the time to look this stuff up for me/us. Also liked the video on Good Calories, Bad Calories.
June 24th, 2009 on 5:11 am
Deadlift: 285-305-335-365-375
As RXd (100p thrusters):
4 Rounds of Tabata Thrusters – 21 Total
4 Rounds of Tabata Pullups – 35 Total
Rest 2 minutes
4 Rounds of Tabata Thrusters – 18 Total
4 Rounds of Tabata Pullups – 31 Total
have to say this was one of my favorite workouts ever! Although numbers for the tabata were a little low, mainly because it was 106 DEGREES outside when I did this WOD. Pretty sure credible scientist have said that is the same temperature as the surface of the sun. But damn fun WOD, kudos on whoever programed it.
June 24th, 2009 on 6:54 am
BW 215
DL- 225-275-315-345-345
Tabata thrusters and pullups:
Round 1: 57
Round 2: 51
As usual, I fkd this WOD up. I paced a little in round 2 bc I thought we had a round 3, and felt my habd starting to tear. Still debating on whether 115 was too heavy for the thrusters.
June 24th, 2009 on 7:43 am
DL: 225-275-315-315-315
Tabata: 105lb thrusters, kipping pull-ups
Round 1: 38
Round 2: 42
June 24th, 2009 on 7:45 am
BW- 165
DL- 205-215-225-225-225
Round 1 – 49
Round 2 – 40
(Thrusters-75#/ PU blue band)
June 24th, 2009 on 8:26 am
DL: 145-150-155-160-160
Tabata Fran as Rx’d (65#)
Round 1: 34 (16 thrusters, 18 PU)
Round 2: 32 (16 thrusters, 16 PU)
Total: 66 reps
June 24th, 2009 on 8:53 am
I’m looking forward to this. My legs finally feel like they are connected to my body again.
Are people following the directions of switching to jumping pull-ups? I think this is key to keeping intensity high and it is RXd.
June 24th, 2009 on 8:58 am
At the beach, Invisible Fran: 21-15-9 air squats and pushups for time
3:49.
June 24th, 2009 on 9:13 am
DL: 225-255-275-275-285
Tabata Fran, 75# (rx thrusters would be 86.50000):
Rd 1 – 44 total (22 thrusters, 22 pu)
Rd 2 – 36 total (don’t remember splits)
I did not follow directions and kipping pullups were the donkeyfest Siddharth predicted. Great job today Bob, Bryan & Steven. Bob, good idea to do the Fran in unison but I just didn’t have any gas left in the tank. Next time.
June 24th, 2009 on 9:18 am
This is the best part of bacon mayo post: “The original comes from a book called simply “Fat” by Jennifer McLagan.”
I’m really upset I don’t own this. So you all know, my birthday is coming up.
On another note, can the tech gurus tell me why I lost the text boxes where I put my name, email, website? It just “logs me in” It didn’t really let me log out. Weird.
June 24th, 2009 on 9:57 am
DL: 185-185-225-225-225
Tabata
Rd 1: 44 Rx’d
Rd 2: 45 Rx’d
95# Thrusters
June 24th, 2009 on 10:57 am
DL: 135-225-245-255-275
Rd 1: 56 Rx
Rd 2: 49 Rx
80# Thrusters
The first round I did one jumping pullup, the second round it was more like 15 and I still came in considerably lower.
June 24th, 2009 on 10:59 am
Anyone know the last time we did 3 rep Dead lifts?
June 24th, 2009 on 11:03 am
For those that have already done this workout, do you finish right at the end of the hour or a little before? I’m trying to gauge whether I can go to the 6pm class and make it to Pentagon City at 7pm.
Thanks
June 24th, 2009 on 11:21 am
DL: 155-155-175-175-175
Tabata Fran (RX’d)
Round 1: 49
Round 2: 46
June 24th, 2009 on 11:28 am
Random and last minute, but thought I’d give it a try…
Since the weather is shaping up to be awesome this weekend, is there any interest in a group going on a tubing trip in Harper’s Ferry Saturday, say leaving from the box at 11 a.m.? The company I usually go with out there is BTI Whitewater (Butts Tubes) – look them up on the internet for more info. It’s a whole lotta fun. I’m putting myself out there as willing to organize (but I’m nowhere the organizationalist Drea is), so if you’re interested post to the blog and e-mail me at aaron.kozuki at gmail. Also let me know if you have a car and are willing to drive – we can carpool and split the transportation costs.
June 24th, 2009 on 11:33 am
I am most likely going to sign up for the Level 1 Cert this October 17-18 in Montclair NJ. I am trying to see if there is anyone else who is considering signing up. I would like to be able to train the Athletes at the High School I work out using Crossfit, but I would feel a lot better about it with a Level 1 Cert.
June 24th, 2009 on 11:43 am
I’ve officially joined the bacon revolution and started saving my fat like Grandma used to for this fabulous-looking mayo. I always wondered what Grandma used to do with that fat, other than just collect it in that jar…
June 24th, 2009 on 12:08 pm
Saw a few quotes that I think are worth repeating:
“What’s forgotten in the current controversy is that the low-fat dogma itself is only about 25 years old. Until the late 70′s, the accepted wisdom was that fat and protein protected against overeating by making you sated, and that carbohydrates made you fat. In ”The Physiology of Taste,” for instance, an 1825 discourse considered among the most famous books ever written about food, the French gastronome Jean Anthelme Brillat-Savarin says that he could easily identify the causes of obesity after 30 years of listening to one ”stout party” after another proclaiming the joys of bread, rice and (from a ”particularly stout party”) potatoes. Brillat-Savarin described the roots of obesity as a natural predisposition conjuncted with the ”floury and feculent substances which man makes the prime ingredients of his daily nourishment.” He added that the effects of this fecula — i.e., ”potatoes, grain or any kind of flour” — were seen sooner when sugar was added to the diet.”
“But it gets even weirder than that. Foods considered more or less deadly under the low-fat dogma turn out to be comparatively benign if you actually look at their fat content. More than two-thirds of the fat in a porterhouse steak, for instance, will definitively improve your cholesterol profile (at least in comparison with the baked potato next to it); it’s true that the remainder will raise your L.D.L., the bad stuff, but it will also boost your H.D.L. The same is true for lard. If you work out the numbers, you come to the surreal conclusion that you can eat lard straight from the can and conceivably reduce your risk of heart disease.”
June 24th, 2009 on 12:26 pm
Speaking of which, I am still looking for lard. If anyone has a good source of non-hydrogenated lard, I’d love to know about it.
June 24th, 2009 on 12:37 pm
Thanks for the info Siddarth. I just read an article recently arguing that lard is actually a healthy fat.
On a different note, have any of you tried intermittent fasting? I’ve been reading a lot about it recently and I’m curious if it actually works. I don’t think I’ve missed a meal in my entire life but I’m willing to suffer through a few periodic fasts if it actually provides the benefits that some say it does.
June 24th, 2009 on 1:15 pm
For the Coaches and those of you who have done the WOD, how close are we going toward our 1 rep max to get the three last sets constant? I was thinking of trying 90% of my 1RM…
June 24th, 2009 on 1:18 pm
I have non-hydrogenated lard around my mid-section, but i’m not sure that’s the kind Aaron is looking for.
June 24th, 2009 on 1:22 pm
Aaron- can’t do tubing this weekend but love the idea and would be into it some other time this summer.
Also – I’ve been travelling a ton the past month – what happened with the CSA discussion? Is there enough interest for a drop at the box? If so does anyone want to split the cost of a CSA order? I don’t think I’ll be able to eat my way through a whole order on my own, especially when it’s the height of zuccini season…
June 24th, 2009 on 1:35 pm
Ida, I dig the new do!
The CSA for produce is alive and kickin’, and you can email Drea for more info. I bet someone will take you up on your halfsies offer. (If not, let me know — I can always use more.)
For folks interested in grass-fed meats and free-range eggs: We’re in the process of setting up a CSA-style system for these as well. To pique your interest we’ve got a bunch of eggs for sale this week. Grab a dozen and try ‘em. If you’ve been eating grocery store eggs — even the commercial free-range/organic — we guarantee you’ll be amazed by the taste.
$3.49/dozen, delivery at the box. Email me (alison@humblegourmand.com) with how many you’d like and we’ll set up a pickup slot.
June 24th, 2009 on 1:37 pm
Nice job to everyone on the WOD Yesterday – and we even had 5-6 folks at the 8pm (and for running!?!). Emma was conspicuous by her absence.
I also did battle with the bike on this one. I did .3 mile trials – and each heat was around 40 seconds. I think I was making the transition from glycogen to oxidative at about 30 seconds . . . and it was like my legs turned into cement. That bike is no joke – as Sara can attest after watching me fall off of it and onto the ground to recover.
In other news, I was able to “jog” yesterday – a first in quite some time – though it will probably be at least a month before I’m doing 200m for time.
June 24th, 2009 on 1:38 pm
Leg is tight as hell but I’ll be there tonight. No DL for me though. going to do HSPUs instead of DLs and then do tabata with everyone but sub push-ups for thrusters…obviously I’m Ok with pull-ups.
June 24th, 2009 on 1:52 pm
DF Pete-
What did I tell you about doing the 8 mile warm up run before sprints, dude?
June 24th, 2009 on 1:54 pm
Great! Count me in for eggs and other farm animal derivatives. Talk about a full service box. I hear you guys do workouts here too, though I sheepishly admit it’s not something I’ve seen or participated in first-hand much the past month.
June 24th, 2009 on 1:54 pm
I can attest that Dan did do some nice work on the bike last night. He looked ridiculous doing it (I think it was the moving handlebars that did the trick), but he was definitely whupped after each time trial…
June 24th, 2009 on 2:16 pm
Ida – email me at kassandra.mckenzie at gmail
Alison – I need protein! ha. I’m sending you an email.
June 24th, 2009 on 2:27 pm
Alison, I just sent you an email about the eggs and potential interest in the grass-fed/free range meat. Thanks for setting this up!
June 24th, 2009 on 2:38 pm
Tabata Fran
4 Rounds of Tabata Thrusters
Rest 1 minute
4 Rounds of Tabata Pullups
Rest 2 minutes
4 Rounds of Tabata Thrusters
Rest 1 minute
4 Rounds of Tabata Pullups
45 lb thrusters
70 total
no DLs for me
June 24th, 2009 on 2:53 pm
Lard…oh, dear, what a great friend. Aaron, check your butcher but keep the conversation on the down low so that others don’t hear you and steal it. The BEST lard is “Leaf Lard” (it’s the purest form) but can be very difficult to source and is typically expensive because there isn’t much in the pig (it is found in the area around the kidneys). Vaughn, enjoy the center of those OREOS…now, if we can only get the sugar out!
http://www.localharvest.org/store/search.jsp?d=0&q=leaf+lard
June 24th, 2009 on 2:56 pm
DL: 105-125-145-145-145
Tabata Fran
Round 1:52 Rx
Round 2:51 Rx
June 24th, 2009 on 3:18 pm
Power Lifting Seminar is posted!!!!!! You want a better Fran time? Get a better squat. You want a better Grace time? Get a better power clean and press! You want better body comp, get sufficient strength to produce crazy intensity in your metcons.
http://www.potomaccrossfit.com/upcoming-events/power-lifting-seminar-with-aaron-moburg-jones/
June 24th, 2009 on 3:31 pm
DL: 225-245-265-265-285
Tabata Fran
Round 48
Round 44
Used 85lbs for the thrusters which is 50% of the bwt I should be at and did green band pull-ups for the first 6 rounds before resorting to jumping
June 24th, 2009 on 3:40 pm
Aaron, I’m fairly sure they sell n-h lard in gallon jars in the grocery store here. Its the sort of place women still cook with it
Let me know if anyone wants some and I’ll bring back a few.
June 24th, 2009 on 3:42 pm
I will DEFINITELY be coming to the 8 pms (haha, PMS). But even that late of a WOD won’t be enough to get me out of work and over there on time this week. Some people….on the other side of the aisle….who are in the Minority….are making my life miserable. Motions to Adjourn and Reconsider every five seconds!!! That might not matter to you folks, but we CAN’T GET ANYTHING DONE ERGO I CAN NEVER LEAVE WORK!!!!!
Did that sound crazy? Or just unnecessary…
June 24th, 2009 on 3:54 pm
Emma . . . I feel you. Don’t worry though, with incidents like with the Nevada Senator and the South Carolina Governor there won’t be too many of those folks making your life miserable left . . . you might be able to come to the 0930 in about 17 months.
Now back to something resembling a CrossFit discussion . . .
June 24th, 2009 on 4:23 pm
Since when have politicians been faithful? Bill Clinton, John Edwards, Gary Condit heck even John Kennedy and Marilyn Monroe back in the day. The governor of New Jersey cheated on his wife with a man. Nothing new really and I’m sure it won’t be the last time a politician cheats on their wife.
June 24th, 2009 on 4:44 pm
No one said that politicians (MALE politicians for the most part) are usually faithful. However, in the past couple decades it usually damages their career, or the careers of other Members who belong in the same party. John Edwards and Elliot Spitzer, for example, CLEARLY will not have a political career after their shenanigans.
In addition, some claim that, as the party of “traditional family values,” it’s even more ironic (or hypocritical) when socially conservative Republicans become cheaters/those with a wide stance in bathroom stalls.
I think it’s all pretty funny.
June 24th, 2009 on 4:46 pm
BUURRRPEEEES!!!!
[Just wanted to bring this discussion back to CrossFit...]
June 24th, 2009 on 4:54 pm
SQUATS!!!!!
(I meant to throw that in at the end as well)
And I preemptively apologize. I hate it when we discuss politics on the board.
June 24th, 2009 on 4:56 pm
Good point, I think we can all agree that folks overreacted to the Spitzer deal. I mean come on, that chick was super hot, and he was a total dolt. He can’t be blamed for that. Edwards on the other hand I can understand people being upset about; his wife is dying of cancer and he’s runnin’ around behind her back. I think we need to see this woman from Argentina before we get too upset at the SC governor. They have some pretty attractive women over in South America.
June 24th, 2009 on 5:44 pm
Tried Ian’s hotel WOD last week while I am home in Orlando for the day…changed 50 lb to 35 lb DB cleans because, let’s be honest, I am not a machine.
DB/burpee ladder:10 35lb DB cleans, 1 burpee, 9 cleans, 2 burpees,…… 2 cleans, 9 burpees, 1 clean, 10 burpees. 6:26
June 24th, 2009 on 6:14 pm
DL: 225-245-295-335-365
Tabata: 56 & 65. Thrusters at 85# (50% BW). Jumping pull-ups started in the 3rd round during the 1st time through, and the 2nd round during the 2nd time through.
June 24th, 2009 on 6:24 pm
DL: 135-165-175-175-175
Tabata
30 Thrusters total
38 pullups (blue band) total
Cheryl… I can’t believe you are going to be gone a whole 2 months!!!!!
June 24th, 2009 on 6:40 pm
DL: 145 175 215 225 235
Aaron, thanks for the pointers!
Tabata
Thrusters 65# (50% BW)
Pull Ups – Regular until the last round
53&51
June 24th, 2009 on 6:43 pm
DL: 105-125-145-145-145
Tabata rd 1 = 55# thruster, 50 total;
rd 2 = 35# thruster, 60 total (thanks only to jumping pullups).
June 24th, 2009 on 6:45 pm
I forgot … 55# thrusters!
June 24th, 2009 on 6:48 pm
I would just like to give a shout out to Andre and his progress. I can’t remember when I did Andre’s 1-1 Foundations – but it wasn’t that long ago – and it was basically a fire hose (and he was just getting back into the gym).
Now he’s doing almost everything as prescribed, and his running yesterday was damn fast – nice work.
June 24th, 2009 on 7:07 pm
Thanks a lot, Dan. The advice and motivation from the coaches and athletes at PCF get a ton of credit for my progress. You and I did 1 on 1 Foundations back in January. Although I still have a long way to go, I now have more strength and endurance than any time that I can remember. Crossfit definitely works. And I can’t imagine there’s a better group of people at another box.
June 24th, 2009 on 7:10 pm
Hammy still healing. Did HSPU’s instead of DLs. Was trying for 10 sets of 6 but did:
6-6-6-6-6-6-4-4-4-4=52 (Goal is 10 sets of 10)
Tabata:
situps (sub for thrusters to rest the hammy)
pull-ups:
96-84 (my 84 number was accurate, the 96 could have been 10 off so maybe 86…lost count somewhere in there)
Emma, tomorrow lets discuss burpees, death penalty, air squats, abortion, and possibly the nutriional value of macaroni & cheese. that should spice up the blog a bit!
June 24th, 2009 on 7:28 pm
DL 155-175-195-195-195
Tabata:
Thrusters 65#
JPUs (to save my hands for work)
Rnd 1:66
Rnd 2:66
June 24th, 2009 on 8:24 pm
135-155-175-165-165
Tabata Thrusters @ 55lbs and blue band pull-ups:55
Tabata Thrusters @ 55lbs and mostly jumping pull-ups:58
June 24th, 2009 on 8:25 pm
315-365-405-405-405
Had some shoulder pain during the thrusters so I decided to stop and do double-unders instead.
June 24th, 2009 on 8:26 pm
This workout sucked. I stil blame the front squats last friday (they were that bad).
Deadlift
225-315-365-385-365
Felt strong and 385 actually ties a PR for 3 I think.
Thruster/Pull-up
Round 1 74
Round 2 54
I didn’t do any jumping pull-ups as I need to work on high rep pull-ups more than metcon. First time I have done chin to bar pull-ups in a long time and they felt pretty good.
Ali, are you SURE it is non-hydrogenated? Everything I have found at stores is overly processed.
June 24th, 2009 on 8:59 pm
Since the DL is where I tweaked my back, I thought it best to ease back into doing heavier sets.
155-175-225-185-195
Probably could have stuck it out and even gone heavier than the 225, but didn’t want to push it. Definitely checked the ego on this one (as indicated by me jumping in with the strong PCF women we have)…
Tabata stuff:
75# thrusters (+5# more than .5 BW)
All regular (i.e., no jumping) PUs
1st round: 59 (34 thrusters, 25 pullups)
2nd round: 52 (27 thrusters, 25 pullups)
I admit I was stubborn on the PUs – but it was more me losing my grip than not being able to do PUs. This was supposed to be an “Aaron K” workout, but it didn’t work out that great to my advantage.
June 24th, 2009 on 9:08 pm
DL: 225-275-305-305-305
Felt good on these DL’s, and I think I’m ready to break my 1RM PR of 320 pretty soon.
Thrusters at 85#/Pullups
Rd 1 70
Rd 2 71 (30 jumping pullups)
I’m really impressed with the marked difference when using weightlifting shoes. I definitely dig ‘em!
June 24th, 2009 on 9:08 pm
Aaron, I’ll admit I’ve never looked that closely at lard, I just know they sell several versions. Let me check and get back to you.
June 24th, 2009 on 9:11 pm
135-145-165-170-170
Round 1- 54
Round 2- 50
55#
All blue band pull-ups.
Tabata anything is great. I love the intensity and how I feel afterward
June 24th, 2009 on 9:27 pm
DLs
225-265-285-295-305
The dead lifts felt great in every round.
Tabata Fran = terrible, terrible invention
65-57
Jumping pull ups after round 1 or 2 in first set
75 pound thrusters
June 24th, 2009 on 9:49 pm
did a 3×3 DL due to my tardiness:
165-185-205 (PR, previous 1-rep max)
tabata fran: 43/46 with 55# thrusters and blue band dead hang pullups first round, blue band kips second round.
June 24th, 2009 on 9:50 pm
DLs
155-185-225-245-245
The deadlifts were pretty good. I didn’t have any problems with form or anything on those.
Tabata Fran wasn’t so nice.
I did all my pullups on the blue band for the first set of each round and then did jumping pullups for the other three sets.
75# for the thrusters (which felt heavy)
June 24th, 2009 on 9:56 pm
The eggs are all spoken for – thanks for the outpouring of interest!
Will be posting tomorrow or Friday with full details of the meat/poultry/egg “program.” It’s gonna be good, folks.
June 24th, 2009 on 10:00 pm
due to some miscommunication on my end… i showed up at 8 ready to do some tabata… the 8:00 foundations class was kind enough to take me under their wing and invited me to do fight gone bad with them. thanks guys! it ended up being great because i haven’t done it since my last day of foundations.
208 rx’d
it was fun! thanks to everyone who was understanding and didn’t make fun of me for showing up promptly at 7:50.
June 24th, 2009 on 10:11 pm
DL: 145-165-185-190-180
190 felt pretty good, think i could have easily pushed past my 1 RM of 200.
Tabata Fran: 51/49
55# thrusters, blue band PU, last 2 sets green band
June 24th, 2009 on 10:38 pm
you can’t typically buy REAL lard in the grocery stores (maybe at a place somewhere on the side of the road in the DEEP South?)…because 1. it’s not something that people use anymore and 2. it goes rancid if not taken care of properly and sold off of a shelf and 3. it’s too expensive these days to simply throw away once it is processed. We can blame the non-fat, low-fat people for turning it into dog food scraps. Take it from a Pastry Chef, order it from a farm online…dudes, I even sent you a link!
June 24th, 2009 on 10:48 pm
155-165-175-175-185
Round 1-46
Round 2-47
(55lb. thrusters, blue band pullups until the last set of Round 2, then switched to jumping)
June 24th, 2009 on 10:54 pm
DL:
195-195-235-240-245(f)
Ick. I went too heavy, too early. I should have had that 245 set. Ah, live and learn.
Tabata, as rx’d (75#): 63, 62
Man, that WOD kicked me in the ass.
Also, big shout out to my 8m Foundations class – congrats on graduation. You guys rocked.
June 24th, 2009 on 11:07 pm
DLx3: 135, 205, 225, 225, 225
Tabata Fran (pack version, 40% BW)
65# thrusters
All kipping PU
Round 1: 56
Round 2: 52
June 25th, 2009 on 1:53 am
205, 235, 255, 275, 275; 65, 73
June 25th, 2009 on 7:11 am
225-245-275-305-315
55
65
85# Thursters 1st round, dropped to 75# for second round.
Pullups with blue band for 3 rounds in Round 1, and only 2 in Round 2, rest were jumping.
June 25th, 2009 on 8:31 am
Deadlift
105-125-145-155-165(f)
Thruster/Pull-up (55# + blue band the whole time)
Round 1 58
Round 2 54
June 25th, 2009 on 9:14 am
DL: 275 – 315 – 365 – 365 – 365
75# thrusters 58/65 (lots of jumping pullups)
June 25th, 2009 on 9:40 am
DL: 225-275-355-355-355
95# thrusters (slightly more than 50% BW) and no jumping pullups
Round 1: 71
Round 2: 53
Great workout. Definitely feeling it today.
June 25th, 2009 on 12:37 pm
DL: 205-235-255-255-235
Tabata Fran:
46,46 with 25lb DB thrusters
This is like my fourth “first day back in a while” in two months and the metcons keep killing me.
June 25th, 2009 on 12:40 pm
DL: 295-315-345-355-355
95# thrusters
Rd 1: 40
Rd 2: 41
June 25th, 2009 on 1:55 pm
DL:3-3-3-3-3//225-245-265-305(1 PR)-245
“Tabata Fran” 75lbs – 81/82 with lots of jumping pull-ups in the second round.
June 25th, 2009 on 7:40 pm
Deadlifts
205-225-245-265-285
Did 3 sets max reps knees to elbows and ring dips
16-9-9
18-12-11
June 26th, 2009 on 9:48 am
DL: 225-275-295-315-315
Rd 1: 67 (95# thrusters)
Rd 2: 61
June 26th, 2009 on 1:28 pm
DL 155-165-175-195-195
Tabata:
Thrusters 65# – Green band -> JPUs
Rnd 1: 50
Rnd 2: 56