3-3-3-3-3
each rep will be taken from a dead start
Post loads to comments.
compare to 7.27.09
Accessory Work
WU: 3 Rounds NFT
20 Double Unders
15 Box Jumps
10 Knees to Elbows
Scott on Press Day
Fight Gone Bad Team 7
Dan Reshef
Carlos Guerra
Shawn Sadjatumwade
Stephanie paddock
Mike Voigt
We've 2 athletes shy of a complete 8th Fight Gone Bad team. Interested athletes (especially females!) should register here. Represent, ladies!
Where is the World is Coach Margie Lempert?
WHOOP WHOOP! me and the boys!!
I’ve heard it said that Coach Margie is in the mouth of sandbars.
Yay! Am stoked to learn who my teammates are.
Steph, you’re a trash talker right? Better get to the Lyceum so we can backup that bark with some bite…
Looks like every team is fairly balanced, nice work David!
Coach Margie Leprechau, err… Lempert, left four clues behind:
A half eaten bowl of Lucky Charms cereal.A guide for migratory patterns of the Barn Swallow.An article on the Ice Age and its effects on limiting species of fauna in various countries.And a receipt from Barnes and Nobles for the complete works of James Joyce.
YES! Awesome lets go team!
Is anyone interested in a special beyond the box adventure? We need one person to complete our team for the Urbanathlon in Chicago. (http://www.menshealthurbanathlon.com)
Hey,I am interested in following a MEBB programming and have read much about it.
Is Accessory work done before or after the ME work out?
What does WU stand for?
Andy, I’m interested but that is likely the same weekend as the Baltimore challenge. Is the position for the entire run, or just the relay?
Eric,
WU Stands for “Warm-up” meaning we are doing the triplet Not for Time (NFT) before we deadlift.
With a warm-up triplet like today’s, the focus is on quality of movement rather than intensity. For example, folks who have trouble with knees to elbows will get spots from partners so they develop strength through a full range of motion.
If you wanted to, you could do your own novel warm-up, deadlift and then do the triplet for time afterwards.
Where are you posting from?
21 15 9 255# DLs/burpees 11:55
at lunch in Ugly Betty’s makeshift “jail gym”
go team!
North East Pennsylvania
Eric,Very cool, where are you training out of, how long have you been doing CrossFit?
This cycles MEBB movements are:Total Body: CleanLower Body: Overhead SquatUpper Body: Press
We’re about halfway through the cycle now, after we take about 1 week of “back off” to come in fresh for the next cycle. Keep us updated on your progress.
best
Dan, the position is for the relay.
I forgot to post my numbers:Sumo DL 350; I did only one set because that small town gym was about to close.
Then I ran 3km in 14:12 minutes at a comfortable pace.
Hey Carlos,
What do you do for Ugly Betty?
and are you guys shooting at Silvercup?
Deadlift
225, 245, 250, 255, 255Nice accessory WOD to get the heartrate going.
Really like my team, were gonna kick some butt.
Keep the post nice and short today.
Gabrus,
I am a camera operator and work for them from time to time. Their stages are at Silvercup East. Going to Boston for a few days but will be at UB on fri.
Deadlift (I am never around for heavy singles, so I switched to that halfway through)
275×3, 315×3, 345×3, 365×2, 385×1, 405×1 YAY 400 club! YAY balls dropping.
Carlos, I’m over at the other silver cup a decent amount in the coming months, maybe we can get down on a jailhouse workout if our schedules line up.
Had one of those days at work. Long day of meetings, meeting with students, and running late for training. Also forgot my gear.
Decided to do some pulls regardless in wingtipas and slacks.
Started at 185, from was crap — needed to do some PNF to get more mobility out of my hamstrings.
225×5, 275×3, 315×3, 365×3
was not going to get much more without totally compromising my structural integrity.
Called it, and then went to dinner.
WU: 3 rounds20 du UNBROKEN!15 box jumps alternating 1 for 1 with Charmel. Hehe10 KNE
DL: (75×3 95×3 125×3)160, 170, 180, 185×2, 185×2
Great tip from Jeremy got me those 185’s. Getting three at 180 for three was a PR.
Congratulations Gabrus!
Nice little WU. Was a thrill to finally do double unders in a prescribed WOD/WU.Deadlift: 185×3, 205×3, 244×3, 274×3, 294×3. Form started to go just a little on the last one.
A little bit of muscle up practice.
Gabrus – Congrats!Dan – You are a dapper dresser!
WU and then Deadlifts.205,235,255,275(pr),285(x1) Form broke down on the 285.
Then did some strict muscle up practice. I will get these, but in the mean time they are very frustrating.
Also did some back lever practice.
Deadlifts 5×3
275, 315, 345, 365, 385, 405 (1)
Congrats to Gabrus on lifting over 400!
Deadlifts
315x3365x3385x3405x3425x3
The 425 was accidental, it was supposed to be heavier but one side was missing a little weight, oops.
deadlifted this morning
145x3165x3175x3175x3180x3
stayed at 175 for 2 sets bc the first wasn’t pretty.
warmed up with a 5 min pace row, 20 strokes per min, getting about 5 seconds faster per 500m every minute. found it difficult to get down to a 2 min pace under 20 spm, will have to work on that.
I keep missing the deadlifts days. Aaargh!
Congrats to Scott and Gabrus, nice work!
WOD#1: deadlift: 135*5, 165*5 warmup205*3, 215*3, 255*3, 265*3, 275f, 265*2 (horrible form)
my inability to count struck again and when i thought i was doing 225 i was actually doing 255, weight felt super heavy but i did them so i went ahead to 265. the set at 275 was horrible didnt even move the bar. after that i think i was done next set at 265 was horrible.