Post work and results to comments.
Mike attempts to make 405 appear heavy.
This entry was posted on Monday, September 7th, 2009 at 19:13 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
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So much for a rest day.
tabata treadmill run 9mph, 12deg. .41 miles.
btw if you’ve never done a tabata run minutes after squatting you should. It kicked my ass. Royally. I actually wanted to lower the speed but forced myself through. 9mph tabata=tehsuck
i am beyond happy to rest!!! 😉
Made up CFT:
472 (32 lb pr)
Thanks Brent, did the blind deadlift and it totally worked!!
Made up the total
Bs 190 pr by 15
Sp 75 pr by 3
Dead 235 pr by 4
Total:500!!! Pr by 73 pounds!!
Really good day! Been dreaming about hitting 500 for awhile! Wohoo!
I made up the Run/ Burpee WOD.
That WOD can suck a fat d*ck…ugh
So after my outburst of foul mouth Here is an amazing video of a guy with more core strength than I could ever imagine.
haha Jeremiah, I’m w/ya on that! 🙂
bs – 185…felt great so tried 195 and failed miserably twice. very frustrating.
sp – 95…again felt great, jumped to 100 and failed twice. equally frustrating.
dl – 245…very heavy. 10 off pr but 5 more than last cft.
total – 525
pretty bummed the bs and sp haven’t increased in the past 3 cfts…
250 BS + 150 SP + 355 DL = 755
Then did some Clean & Jerk
135, 155, 175, 185, 195(f)
decided to go in on my rest day and work on some strength bias.
started at 3×5 @85 made sure form was perfect, then did a short metcon of 15, 12, 10 box jumps and ring pull ups- 3:29
Powerclean + 2 cleans – 175×2, 186×2
Snatch balance – 146x3x2, 160×3, 170x3x2
Push press – 176x5x5
Shoulders were smoked. Most shoulder activity in a while, but felt great just to be doing it again.
Metcon: 3 rounds of row 500m, 3 legless rope climbs in 10:43.
“CrossFit Total”: 705lbs
Cross fit total make-up
DL 345 for a total of 735
Back Squat: 335 (PR by 10; I think)
Shoulder Press: 165 (PR by 10; I think)
Dead Lift: 425 (PR by 30)
Total: 925–> PR by 112 lbs
Special thanks to Brent for duping me into thinking the DL weight was 405 when, when it was really 425
Nice “Rest Day” everyone! BJ, I see much power in your future. That Back Squat was so smooth!
OK, today’s post is a bit longer b/c I need to put down some details so my son Jack can hopefully someday refer to this WOD as he tries to better his Dad.
First, I would invite all to remember the incredible efforts and character of CF Hero, Lt. Michael P. Murphy (SEAL) http://www.navy.mil/moh/mpmurphy
For more details and insight re: Murph, his fellow team mates and a glimpse into the nature of special operations missions occurring routinely check out
Lone Survivor by Marcus Luttrell.
This Hero WOD blew me away when I first read it on the main website 2 years ago. I remember thinking HFS!, OMG!, NFW! etc. My first attempt with 12lbs in the vest was around 47 mins. I remember reading some posts and seeing sub 35 min times and thinking all of the above expletives (and then some!). But, you know, some crazy stuff sometimes happens when persistence, focus and the proper external influences converge…
MURPH: (with 20 lb vest) 1 mile run /100 pull ups /200 push ups / 300 squats /1 mile run
With 21.6lb vest: 33:25
1 mile: 6:22 /
20 rounds of 5 pull ups/10 push ups/15 squats: 19:48
1 mile: 7:15
(Greeted with a proper “F YOU” from Stephen after clocking in 1:40 secs ahead of stated pre WOD pace. [Thanks for the appropriate communication/support indicating things were going well…])
(spent 25 secs getting more water at the 10/11 round mark but I didn’t want to cramp up on the last mile)
Last 400 m was loaded with endorphins – a unique high and knowledge that my kitchen will now be free of MURPH.
Your turn, Jack…I’ll be watching and cheering.:-)
Scott, Holy Crap! Nice jump in the PR!!!
Yes, Scott, you did pull a nice PR, but I’m afraid it was only 415. Next time…
Glenn, you are my hero. you ran 1 mile faster than i can AFTER all that. Impressive. I shall erect a statue of you. fortunately it won’t take long, since you’re short. So take that.
There are times that what the human body is capable of is simply overwhelming. Your Murph time is one of those moments. Reading your post actually made my eyes tear up! I just thought you should know that you truly inspire me to be a better crossfitter and to give crossfit and life everything I have got! Thanks!
Glenn, I diddo Megan. As I said leaving the Nasti,
BS: 255, 275, 295
SP: 125, 135(f), 130
DL: 275, 295, 315
Stephen and Brent, you may need to check my math.
Scott- outstanding work on the CFT.
Glenn, you’re ridiculous.
If anyone wants to read ‘Lone Survivor’, I have a copy that is available to borrow.
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