3-3-3
(E1/4) Heavy triple
Post loads to comments.
compare to 4.12.10
10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell Swing 36kg/24kg
Sit-Ups
Post time and rx to comments.
The Accomplishments/Goals Board
The A/G board will get erased today. The new board will stay up for all of September however there are now some rules for engagement. All goals written must be achievable within the month and task driven. For example "I want 100 muscle ups!" is not an acceptable goal. "I will practice muscle ups 2x per week for 4 weeks" is a goal that is short term, quantifiable and contributes to a larger objective. Another example, "I want to be more flexible" would not work, however, "I will go to Active Recovery Class 2x this month and do the MobilityWOD 3x per week" is.
As far as the accomplishments go, here you can track not only your adherence to posted goals, but any minor and major achievements as well. Did you PR your double unders? Sleep more than 6 hours a 5 nights a week? Did you deadlift a new 3RM today? Write it down!
Happy Birthday, Jenna M!
gabrus says
deadlift 3×3275-295-315
Couplet (with 1.5 pood american swings)4:57
Press145x5x3
gabrus says
oh also as for attainable goals in sept.Do some sort of running 2x a week outside of rugby practice/matches.and lots of stretching to take care of this lower back shit.
katie says
A couple days of bad sleep and too much fun is taking its toll…DL (3): (135, 185, 225) 245, 245, 225, 225the 245s were messy verging on ugly so i backed it down. boo.10! 1.5 pd KB swings and sit-ups = 4:13. fun!
my goal is 2 deadhang pull-ups by the end of september. i’ll work with bands and negatives and ring rows whenever i’m in the gym.
Jess says
So many peeps in the gym tonight…love it!
Warmup:-2 rounds of cat/cow and side planks-5:00 row at 18 s/m–full pressure-ish-2×5 mobility leg extension thing
Deadlifts:(95×5, 135×5, 165×5, 185×3)195×3, 205×3, 215×3-Had to use the switch grip at 205. I definitely focused more on keeping my back set throughout and all reps felt good. Looking forward to these exposures.
KB/SU Ladder:3:47 with 1.5pood-Only the first round were overhead…not happy that I pussed out and switched but the kb sure felt heavy!
nywineguy says
Great to be back tonight.
Deadlifts: 175/195/215still need to work on upper back stability
Accessory work: 3:59 @ 1.5 Poodshould have taken Fox’s advice and done the sit ups on the mat. shower after was a less than pleasurable experience.
Carlos says
5 mile barefoot beach run with some hard sprints.
Death by burpee. Scored 15. Didn’t try for 16. Next time.
Noah says
Got my DLs in at work 285/295/285. My form felt a little suspect on the heavy set so I dropped back down. Didn’t feel too bad.
5 sets of 3 HSPUs in between. The only flat surface in the gym at work is the door to the gym, so I have to do the HSPUs with a lump in my throat hoping nobody walks in while I’m inverted. That would be no bueno.
Michele says
strength cycle A, fourth class:
first, i want to thank Thor or whomever for bringing back the heat wave today. lifting in chilly, wet weather SUCKS. no me gusta.
SQUAT:3x5x122.5(i can’t remember the warm up set weights.)
i’m already only 10 lbs away from my 3×5 max from the last cycle, so shit is heavy. it’s getting hard to breathe between reps, let alone fill ‘er up.
BENCH:
still easy, 62.5x3x5.
DEAD:
this lift is so funny. you can get radically better at it by just, like, saying its name five times a week.
still 40lbs from my 1-RM, smooth sailing today. 125x1x5.
Whit says
DL: (95, 115…) 125, 125, 125haven’t done these in a while, so it felt medium-hard. looking fwd to more.
KB/SU ladder:3:28. 1 pood, russian.
Samir Chopra says
Low-trap-bar deadlifts.
WU: 125×3, 145×3
Work: 195×3, 215×3, 235×3
Hopefully I can do these low-trap-bar DLs for this cycle and get a bit stronger at them.
KB/SU Wod: 3:29 with 1 pood (sorry, no can go heavy on kettlebells).
Bethany says
DL: 150x3x1, 155x3x2WOD: 1pood kb, 4:09