Skill/Strength
Dead-lift - Every minute on the minute for 10 minutes complete three true dead-lifts (absolutely no bounce/restart every pull). Start at 70% of your 1RM and continue to add weight when desired. Come to the gym with a plan (do your math at home). If you do not have a 1RM, start at a moderate weight and work your way up as needed.
Conditioning
Five rounds for time of:
30 Burpees
Rest 1 minute
Score is total time including rest (exactly 60 seconds rest is mandatory).
Post heaviest dead-lift and conditioning score to comments/Logwod.
Approach your training as such.....
Go Movember!
307# for last set of 3.
I started with 229# for 2 sets, then moved to 253# for 2 sets. From there, I moved up 10-12 pounds each set, staying twice at one of those increases, ending with 307#. DL's felt good.
13:23 Rx'd on metcon. I did first round in 1:34, after that each round took just under 2 minutes (not including rest). I just tried to keep moving knowing rest was coming. Burpees just suck period.
Great job 5 a.m.!!
I started with 308# and got up to 328#. My back wasn't my friend today.
13:25 rx'ed on burpees. Broke it up into 13,10,7 each round. My chest and arms will be mighty sore tomorrow.
12:39 doing 25 burpees each round. why oh why do they suck so much! I probably could have done 30 each round and should have.
I'm glad the 5 am class is growing - great energy!
I'll be doing the burpee metcon this evening.
Sounds like everyone is kicking a$$ with the deadlifts today! Nice work.
Jon, it is true, the mustache makes the man awesome! It is the shaving of the stache that makes you stellar! With time you will be stellar.
169 for DL today. really wanted to concentrate on form. I tend to do a lot of rounding of my upper back. worked on keeping chest up and arch in lower back. my weight were: 154-154-164-164-169 (for remainder of time)
DNF on burpees today, even scaled using 25 reps. made it thru 4 full rounds. although my burpee form has greatly improved i always gas out so fast on them.
Now burpees....11:29 scaled with 20's which I'm pretty happy with. I could have/should have done 25's, but again figuring out endurance.
I love the 9am time. Got to sleep in...was able to get my 8 hrs...+1 for the nutrition challenge! Yeah! Doesn't happen very often!
Nice work 9am'ers!!!
12:47 rx'd for the burpees
Jon, this picture makes me think we should dedicate a month to mullets....
13:40 for burpees (rounds of 25). Glad I scaled b/c I don't think I would have finished sets of 30. Just keep moving, right?
Corey
Main Site
30 Clean & Jerks (135#)
- 1:45... Think Thats A 10 sec PR
Thinking CFO Burpee Wod Tonight... Feeling More Motivated Now ;)