Skill/Strength
Dead-lift - 3x3 or 3x1
If you own a recent dead-lift of 400#/300#+, you will use the set/rep scheme of 3x3. If your dead-lift is sub 400#/300#, you will follow 3x1 and try and set a new 1RM. Use sound judgement when picking weights, trust in your coaches instruction and listen as best as you can, and warm-up properly. The primary goal is always no injuries. Complete on a 4 minute clock.
Conditioning
For time:
100M/85F Ball Slams @ 16# (100 if 12# is used)
60 DB Push ups, 45#/30#
50 Toes to Bar
40 Front Squats, 132#/99#
15 Muscle-ups
DB Push ups are nothing other than using the listed dumbbells for the hands. Chest/Belly must break the plane of the top of the handle but must never touch the ground. The substitution for muscle-ups this time around is 20M/13F strict pull ups before doing 20M/13F either ring or straight bar dips. Coaches will direct any of you below this scale.
Post results to comments/Logwod.
The Hope Crew. This is the new Fight Gone Bad fundraiser so I hope to build on this from year to year as the proceeds go to such an amazing hospital/entity/program. We set a modest goal of $1000 and surpassed it with a $1227. Next year is $5000.
Thanks to all of you that came out and participated.
Conditioning: DNF with 13 pull ups left. Last 30 pushups on my knees. 99# for FS
Great work 6am! Happy Monday!
A shout out to Shawn for letting me DL with him this morning! Not a PR, but I'm pretty happy with it taking my sporadic gym attendance into consideration! :)
Scaled conditioning to:
85 ball slams (used a wall ball - ran out of med balls)
45 push ups
35 toes to bars (Oh, hello opportunity for improvement!)
25 FS at 77#
Got through 8 strict pull ups before time was called.
Great work, 6am!
DL: 330x3, 357x3, 374x3. All reps felt good.
Metcon: DNF rx'ed. Got all 40 FS and had 20s to spare, but just didn't have the wherewithal to get a muscle-up. Pretty disappointing, but I'm trying not to let it get to me.
335x3 is a PR; old 1RM was 329 and I had done 1x5 at 313 earlier this year. This felt pretty good, and I'm happy with it.
Metcon: DNF; Rx'd until strict pullups; got 3 strict pullups at cutoff.
Broke up ball slams once after 55 reps (did 85 reps using 16# ball)and took me just under 3 minutes.
Pushups were slow (almost 5 and a half minutes) and T2B were slow (almost 6 minutes)
I made up time on FS as those took about 2 and a half minutes. I broke those up in 4 sets of 10. I had just over a minute to do strict pullups/dips. On my first grab on the pullup bar, I couldn't keep my grip. I was finally able to get 2 then rest and get one more before time ran out.
Good work 5:30!!
Metcon-DNF- finished the FS of 77# with about 10 sec. left. Pushup were tough. I ended up doing 3 at a time. As for the T2B I would get 1-2 then had to go to K2E. Work in progress.
Great work 6:30! Welcome Kelly!!
Got to the pull-ups with about a minute left, but wasn't set up to scale them. Oops..way to plan ahead, Grass. Used 77# for the FS.
As for the metcon, was pretty unhappy I didn't finish it. Got 11 MU in, if I had another minute or would of paced myself better I think I could of got it. Not a metcon favoring the tall person!
None for me, though.
DL - 257x3, 267x3, 277x3
Could have gone a little heavier, but I deadlift so inconsistently, and my hips were rising a little early, so this was just right.
DNF - got through 34/40 front squats. I was just SLOW. Pushups took a long time. Everything just felt sluggish. I know it's a breakfast thing, and I'm fixing it immediately.
Per Ricky's instructions (see, I listen sometimes...), rested a few minutes and hit 6 muscle-ups. Sets of 3-1-2. Really happy with that, as I normally can't string them together fatigued. They felt pretty good, too. Progress!