Monday – WOD

Part 1:
Shoulder press, 5 @ 40%, 5 @ 50%, 5 @ 60%
Deadlift, 5 @ 40%, 5 @ 50%, 5 @ 60%

Part 2:
1600m row @ 80% effort

Post notes to comments. Benchmark tomorrow.

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24 Responses to Monday – WOD

  1. Keeb says:

    I did not post last time so I will post here instead.

    1) Be able to eat normally again
    2) Deadlift 450lbs or more
    3) Get 200lbs overhead
    4) Squat 350 lbs or more

    I think that if I can manage #1 then the rest of the goals should be relatively easy.

  2. Lee says:

    Back from Savannah to catch up
    all 5, 3, >1
    DL 220-250-280 (4)
    BP 120-140-155 (4)
    Squat 165-185-210 (4)

  3. megHan says:

    I got 4 free reds tix for tonights 7:10 game… Who wants???

  4. Holly says:

    I did the DU/run from Sat: 21:40 It took me awhile to warm up with the DU’s, then after I got warmed up, I got tired.

    Then back squats: 125/140/160 X 5 (I realized after Bab’s post about high bar squats, that I have always done high bar squats. I seemed to do better when I put the bar down a bit on my back)

  5. Melissa H says:

    deload complete…

    row time: 7:30 (~2:20 pace)

  6. Ted says:

    I have completed 2 of my 8 goals for 2010 (complete Murph with 20lb vest and get a Muscle-up).

    Still need:
    – Run a 5k in 50″
    – Broad jump > 9’3″
    – Sub 6 minute Fran
    – 1000lb CFT
    – 6:45 2k row

    I think these are all still achievable with the 1000lb CFT being the longest shot. But I feel like I’m on pace.

  7. Ted says:

    Somehow I screwed that last post up.

    First unmet goal is 5k in under 25 minutes; Second goal is 50″ box jump.

  8. Brent says:

    5 3 1 week
    DL – 289×5, 325×3, 365×10 w no rounding/sloppy reps

    Then 4 rounds of 7 ghr w 10 lb on head, 7 BJ@40, & 15 ttb in 7:39

  9. Jen O says:

    mile
    press/DL
    row 1600 – 6:18 ..tried hard to stay on pace and not try to go for time. Dislike the light/slow pace but i understand that it’s okay to take it easy some days!

  10. Jack says:

    WOD at Santa Barbara CF:

    “11” (10 Squat Clean + 1 Burpee, 9 Squat Clean + 2 Burpee, etc., then 400 meter run)

    18:24 using 65 lbs.

  11. Glenn says:

    Santa Barbara CF w/ Jack:
    WOD per above w/ 135lbs squat cleans: 16:06
    Keeping CFN proud.

    Every time I go to another facility, I’m reminded just how fortunate we are to have the expertise and commitment of our fearless leaders! Also, the energy at our box is so powerful if we choose to tap into it!

    Thank you guys for everything which makes us better, faster, and of course, stonger!!!

    (Great teaching point today with Jack as some guy was showing, instructing me how to do kipping pull-ups. Jack was waiting for me to unload some wod time or demonstrate a quick 50 pull-ups (which I almost did) but decided to simply thank him and leave – offering my young Padawan the lesson of speaking softly and carrying a big CF Stick. Again, much thanks to Stephen and Brent for allowing this Dad the chance to teach his son!)

  12. Dustin says:

    30 mu’s for time:

    3:35 !!!

    PR, by almost a min I think!!!

  13. Greg Harris says:

    De-load… Press and Dead-lift. Light sets of 5.

    1600m row: 5:51 kept it at 1:48-1:51.

  14. Rich V. says:

    Jack Bauer only fears Dustin. Nice PR, man!

    Max Double Unders: 76 PR (not bad with 14 extra pounds)
    Squat 3×5@250 PR (my old 1RM was 251)
    Press 3×5@142 Fail. 4/4/4

    AMRAP in 10 min:
    5 Goblet Squats @1.5 Pood
    5 Pushups
    21 Rounds, all unbroken.

  15. Andrea says:

    Got suckered into doing 26″(ok 25.5″) box jumps.. and did them!
    Shoulder Press and Dead Lift deload
    1600m row: 6:58
    50 ghd situps

  16. McNaughton says:

    OPT 2011

    part 1:
    A1. Bench Press @ 5010; 8,6,4,2; rest 90 sec
    A2. Supinated Chin Ups @ 51X1; 3-4 x 4; rest 90 sec
    B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 4
    C1. Depth Push Ups @ 22X1; amrap (-2) x 3; rest 60 sec
    C2. Powell Raises @ 4010; 10,8,6/arm; rest 60 sec

    rest 4+ hours

    part 2:
    Run warm up – 15 min
    (hip and calf mobility, accelerations from dead…from running, 30 sec intervals on pace and posture x 3)
    Run 5 min @ 80%, 5 min @ 50%
    Run 4 min @ 80%, 4 min @ 50%
    Run 3 min @ 80%, 3 min @ 50%
    Run 2 min @ 80%, 2 min @ 50%
    Run 1 min @ 80%, 1 min @ 50%

    A1. 155/185/195/205
    A2. 30# x 4 – all sets
    B. MUs kipping (getting closer to strict)all dips unbroken. Missed MU on third round. Got it on 2nd attempt.
    C1. 8/9/10 (used 15# and 45# bumper)
    C2. 20/25/30. Was able to keep tempo but was ugly and probably more difficult than it should have been.

    Part 2 at about 8:30 EST

  17. McNaughton says:

    OPT

    Part 2.

    Part 2.

    Felt surprisingly good considering the legs are shot from Sat. Covered about 3.5 miles. The recovery phases consisted of brisk walking and baby-jogging. Really focused on staying on the fore foot during the running and maintaining momentum forward, POSE style.

  18. megs T says:

    Trying to catch up on the strength stuff:
    Squat 3×90,3×105,>3×115 (4)
    Deadlift 5×125, 3×140,>1×155(10)

    Tabata smash up jumping lunges and situps total- 257

  19. megHan says:

    deloading
    consecutive pullups practice
    20 burpees (punishment served)
    1600m row in 6:56 (2:07-2:12 pace for most of row)

  20. Siu says:

    OPT (see mr. michael’s post):
    Part 1 – only did A1 and A2 due to time, attempted a few MUs during warm up but no go
    A1) 75, 85, 95, 105
    A2) (bodyweight) 4 for all sets

    Rested ~10 mins and did Part 2 skipping the additional warm up.
    Did the CFN 5k route and got to the turn onto Fielding at the 30 min mark. I ran closer to 85% and 60% for the intervals but still felt pretty good. Got to the CFN drive at 31:01.

  21. babs says:

    OPT (See Mike):
    A1. 65-75-85-95(1)
    A2. Body weight for all: 3-4-3-3
    B. Subbed transitions and ring dips with toes on floor
    C. 5-7.5-10

    Skipped Part 2. Need to started adding running back in for warm-ups

  22. babs says:

    Oh and 3 three rounds of sun salutation at home, followed by stretching and foam rolling.

  23. Amy TV says:

    Completed 6/8:
    SP: 5 @25, 5@35, 5@40
    DL: 5@70, 5@90, 5@105
    1600m row: 7:46

  24. Lindsey says:

    On Tuesday:

    DL 90,110,130

    row: 6:51. went slow due to back pain

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