Dead-lift 1RM
This is it guys. Let's shoot for, hopefully, a new one rep max. Have a smart way to approach those heavier weights. A good rep scheme might look like:
57.5%x5 - 65%x3 - 72.5%x1 - 80%x1 - 87.5%x1 - 95%x1 - 102.5%x1 - ?x1 (if you have it)
followed by,
For time:
400 meter run
50 Chest to Bar Pull-ups
400 meter run
Post dead-lift weight and met-con time to comments. (Good Luck)
This guy lifts in the 275 pound weight class and is shown here lifting 891, 935, and 946 pounds successfully. I also saw video of this guy doing 55 kipping pull-ups.
Would you call how much he can lift specializing? I would like to see how much a 95 pound thruster feels to this guy.
50 CTB pullups and my shoulder feels great. There were times when I thought I'd never do kipping pullups again. Doing the stuff Ricky talks about in the newsletter has been really helpful for me, along with overhead work--keeping form as strict as possible.
Metcon was no fun. Finished in 14:23 (cutoff was 10, but I kept going, I wanted to at least finish the pullups), most of the time was spent on all those pull-ups.
313# (previous 1RM 272)Thanks for working w/ me BC.
Metcon 7:37 I tried so hard to beat Paul! ... but to no avail. (He's a freak):)
Good job monsters!
I did not have time to do the metcon as I had to be in Lincoln so I will make it up on rest day.
I'm not going to be able to make the med ball tourney as I will be in KC this weekend. Sorry I'm missing out from what everyone says who has done it before.
Great job to those who PR'd.
Eric you killed it today!!!
After snatches, my shoulder hurt so I did 10 strict pullups instead of 50 kipping. Finished at 8:24, I think.
Great job today, nooners! ZachR and Tyler, you guys are beasts!
For the metcon I finished in 6:18. It was a full out sprint to the finish between myself and Tyler. Thanks for pushing me Tyler.
Metcon-12:45, which is a DNF but I was able to do pullups without a band which is a first for me, yay me
Great job 6am peeps! :u)
Blood, sweat and tears baby!
Metcon - scaled with regular pullups (chin over bar)... tried hard to hit my chest but still need to work on upper body strength. Run felt good - but chilly out! 9:45
nice work 4:30 :)
I was definitely in the famine category. My current pr was 312, and I was hoping to pull a 320 today. Not only did I not accomplish that, but I didn't even hit my old pr. Hell, I didn't even break 300 today! I did 299 as I was working up and just hit a wall. I would blame it on the bar but Eric crushed his old pr using the same bar...apparently he took all the mojo out of it. But a very wise, Yoda-like person told me being frustrated is a sign of a bigger desire to get better...or something like that.
Metcon was 8:48, though I changed what I did to 8 rounds of 100m and 5 strict pullups, trying to strengthen up all the way around.
Nice job 6am.
Great job tonight 6:30!
Like you, it's great to see people who are disappointed that their best wasn't good enough and desperately want to try again. But I am thankful that a bad day at xfit is just nothing more than that.
263 today. A 2# PR for me. I was happy with that. DNF on the metcon. Had 4 pullups & the last run left. I wasn't too disappointed I didn't finish. 50 CTB was tough. I haven't been real consistant with coming into the gym lately. I took a small break and have been picking and choosing Wods as well as substituting movements. Thanks to Dr Foster for helping to get me put back together. My neck & shoulders are feeling so much better. I forgot what I was supposed to feel like! Not to mention the deep tissue massages that break up the knots that aren't supposed to be there!
8:40 ish for the metcon. The pull-ups weer mich tougher than expected and the last run all but killed me.
I really wanted it to feel easy enough to try for more, but no go. Still, I love a 1RM day and I'm just glad to PR.
Did BC's Skinny Bastard version of the metcon - Did 7 or 8 rounds... (anything over 5 rounds and I have trouble counting) Either way, it took me longer than 10 minutes. Strict pullups felt pretty good until round 5 (or 6??), which made me happy.