5-5-5-5-5 or 1-1-1-1-1
(E4/4) Sets across or Max Effort
Post loads to comments.
compare to 7.1.10
5 Rounds For Time of:
10 Deadlifts 225/155
10 DB Push Presses, Left Arm 45/25
10 DB Push Presses, Right Arm 45/25
Post time and Rx to comments.
David O and Erik K, CFSBK's Sled Team
Congratulations to Rick M on PR'ing half "Jerry" (Run 800, Row 1K, Run 800) by almost a whole minute.
Congratulations and farewell to Leonid R who got a great new job in Switzerland. Farewell drinks at Soda Bar this Friday at 8pm.
Becca B has rocked the leader board with a 36.75" Box Jump. Hop on it, ladies!
_________________________
Our Race Team for the Subway Series 5K at CrossFit Queens is as follows:
Asta F, Brian Z, Joe W, Ryan P, Jess F, Steph W, Sarah H, Juliana A, Sameer P, and Dan R.
A few other folks have said they would compete but have yet to pull the trigger on registration (Nick P, Charlotte K, Matt R, Carlos G, Christian F.. to name a few) If you're thinking about competing, today is the last day to register for the 5K, so SIGN UP HERE! SBK Needs your legs and lungs for this one!
CFSBK's entrance to this event will look a lot like THIS
I am registered!
Day 3 of 5/3/1
Bench Press135x5160x5185x9
NFT Triplet:5 Rounds of10 Ring Push Ups10 1 Arm DB Rows 75lb10 Blast Strap Face Pulls(2 rnds)/T(1 rnd)/Y(2 rnds)
Okay, I gotta ask. What the hell is a “blast strap face pull?”
Deb, you don’t even want to know 😉
But here…
http://asp.elitefts.com/qa/default.asp?qid=37845&tid=103
Oooooooooooooooooooooh. I see the blast strap. Still don’t know how you do a face pull with it. Sounds uncomfortable.
Look at this luxurious new center panel width on the blog.
The posts so far today are stimulating!Strict Press – Warm Up 45×5; 75×5; 85x395x3x3; 100×3; 105x3x3
Subbed pull ups for the deadlift in the metcon5 rnds10 pull ups10 push press each arm @ 45lb10:13
Big shout out to Mr. Fox who gave me some stretches and suggestions for my f’ed back and brought my pain level down about 5 notches!
Hard run around the park. Meant to be 1st of several workouts, but turned out to be the only. Oh, and some sun salutations.
Queens 5Kers, I will swing by CFSB Sat at 8a with at least 5 avail seats in minibus.
Chris, those seem good for the shoulder injury prone. And more purposeful than other rotator cuff stuff I’ve seen.
PressWorked up to heavy single: 83 lbs (PR)
WOD in 6:12used 135 for deads and 25 for push pressall reps unbroken
Should have used 145
Pressed for max today.
115, 125, 130, 135F, 132F. 130 matches my PR which is pretty great because I am ten pounds lighter than when I set it.
Wod was done with 195 for the deads and 35 for the push press. High rep deadlift workouts are really hard for me. I did the first 10 unbroken but by the last round it was 3, 3, 2, 2. Whole thing took 10:41.
Afterwards I did some scap retractions as that is the limiting factor for me on my deadlifts. Did 3 sets of 20 at a fairly easy angle. David made them harder by giving me better form (thanks… I guess).
Awesome day today, despite sweating from the moment I walked in to an hour after I got home.
Have had some problems with 1RM press before, I topped out at 135 the last time I tried despite doing 135×3 a few months before..weird huh?
Went 135/145/150/155PMF’inR!/157Fail today and felt great.
WOD was fun, RX 7:18. My deadlifts are sketchy so I just broke them down and tried to keep my breaks to a gulp of air or a wipe of sweaty bald head.
Thanks Shane for getting me through it.
Press… 33×5, 43×5, then 53x5x5Maybe my first or second time doing strict press. Thanks Shane for the coaching!
WOD in 6.44Deadlifts @ 95, push press @ 20; all reps unbroken. Went light on the weight since I haven’t deadlifted in a long time! Felt great, ready to push it.
Stayed for about an hour after class to foam roll, do a few weighted lunges on my weak leg, and handstand it out.
Nick signed up for the 5K! Just squeaked in under the wire.
I am luxuriating in the new wide center panel.
Thanks D Mak, and C Los for the recognition. Thanks Osorio, for the luxurious wide panel.
Press: 45×5, 65×3, 75×3, 85×1, 95×1, 105F, 105F, 100F… I missed most of the pressing cycle this time around. It has been such a crazy summer so far. Hoping to get back to my perfect 5 days a week schedule. My old PR was 100 so I just went for 105 on the off chance that it would go up and I could brag to Katie when she gets back from Colorado.. 100 would have been doable but I kind of threw everything at the 105.
WOD Rx’d 6:41. At first 25lbs push press felt pretty easy, but my left arm quickly fatigued. I seem to have a weakness on the eccentric part on my left side. No shoulder bruises though, so at least I DID control it.
Great to meet and work with Melissa! Welcome!!
P.s. Forgot to say all DL’s unbroken. Most of the pp unbroken – started resting the left side in the 4th round.
Press200 1RM (15 lb PR). I guess that’s what happens when you make 4 exposures of the lift. Getting my schedule together really helps.
DWOD as Rx’d10:49 most sets of pp were unbroken. I have a hard time with deadlift. Also my traps were fried from snatch the day before
Press95, 105×3(f), 100×4(f), 100, 100×4 (f)Week off really hurt my development. Maybe Ill press another time next week on back off week–since my back off was last week.
Did the Accessory light at
185# DLand30 # PP8:32
worked on C&J with osorio. kept it fairly light to work on technique.
then did:60 OHS @ 45 (i think?)every minute on the minute, drop and do 5 burpees. also, if you drop the bar at any point, 5 burpees
5:59
just squeaked in under 6 to avoid more burpees. luckily didn’t have any penalties but it was tough locking out for the last OHS.
Did this on Friday.
Press:(45×5, 55×5, 65×3)work: 75, 78, 80, 82, 85f77 was my last PR in January so happy with 82! Probably should have made a smaller jump and gone for 83.
Wod as rx’d–6:21.-First round of deadlifts were unbroken, all the rest in 2 sets of 5. Push presses right side were all unbroken and fairly fast. Left side was slower but also unbroken. Fun trying to catch up to McGrath.