From the CrossFit Games:
5 Rounds for time of,
275#/185# Deadlift 5 reps
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Compare to 21Aug08.
James on some wall ball.
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If you guys have some time today watch Petranek’s video of “Eva.” If nothing else watch the last 20 seconds.
Don’t even think of coming near my dude hand with that salt!
Thanks everyone who stuck around for the trainer’s WOD last night. It was physically challenging as well as a mental nightmare for me. It was really tough for me to get back under the bar at that weight. I really had to fight myself not to quit. Your presence, cheers, and even the jeers helped out a ton.
Joey to answer your ? from yesterday: sore hamstrings means you were doing more romanian deadlift (rdl) (which is a hamstring intensive exercise) than deadlift on Diane. Your hips weren’t getting in on the lift and were way higher than they should’ve been. I can remember watching your last 2 sets at least and seeing that be the case. so in the future keeps your hips lower and use your hamstrings/hips/back/quads as a team rather than in isolation. I know you know the correct form it’s just when you get tired things fall apart. We can review when you come in next
Four rounds, each for time of: 800 meter run (rest as needed between runs)
Ha that is brutal w/the salt on the open wound. I’ve never actually tried that & have no intention to do so i just know that it’s supposed to be pretty painful. c’mon erin you know you wanna try it. next person to tear gets the salt treatment
5 rounds of:
275# Deadlift 5 reps
Paused just long enough on my last set to miss going sub 5:00. I can’t even describe how much easier that is than Freddy’s Revenge. It was a breath stealer for sure though. DL’s were much easier than the burpees. Good luck to everyone on the WOD’s this week. I’m off to scenic rural Iowa for the remainder of the week. Happy Holidays, I’ll be back on Monday. No WOD skipping over the holiday season!
That salt is insane! While I have no desire to do the WOD you guys did last night I am all about salt in the wounds. How bad could it really be?
earlier post didnt work so i’m hoping this isnt a double post. thanks for the advice, alex. holding correct form even as i get tired is somethign i absolutely need to work on.
for the upcoming challenges, the loser should be subjected to burpees, double unders or salt in the wound.
Is it sad that given Joey’s proposed choices, I would take the salt?
I think that for the upcoming challenges regardless of the winner, Joey should get the salt. Then we could really give him the “Lifetime Award.”
Nothin’ but love brother.
Went to Crossft Albany in upstate NY today. Did 21/15/9 of #75 hang power snatch and ring pushups. Did this in 11:34. I don’t think I’ve done much work on Hang Power Snatches before. There is much work to be done.
10 rounds of
10 push ups
10 sit ups
185# deadlift, not heavy but wanted to maintain good form
4:46, got a good chest burn after this one
Went to CrossFit Valley Park in St. Louis…worked on hang power cleans and did the baseline WOD.
row 500 m
30 anchored sit ups
20 modified push ups
10 jumping pull ups
This all may sound a bit crazy, but thought I’d share… I find it really hard to explain but yesterdays workout did something to me mentally. I’m not sure yet if it’s for better or worse. I did decent today, but felt like I could have gone harder. I waited too long to go “balls to the wall”. I feel like my intensity gauger is broken. So, I’m not sure if yesterday was an ego check or epiphany? We’ll soon find out.
6:17 at 205# All lifts and burps unbroken. Saved over a minute from last time with 20 more lbs.
The wheels came off in round 3. Focus on keeping arms straight, and back strong and chest out.
Deadlift 225# and 10 burpees 5 rounds for time.
only 2 seconds…go faster!
Sub 185lbs deadlifts because did wednesday’s workout on Tuesday which was 3 rounds of 25 95lbs thrusters which had me very sore for this workout so Rudy recommended I drop the weight
Burpees still pretty pathetic :(
6:04 @ #205
While warming up, #205 seemed like a good, heavy weight. When I started, however, I knew I should have gone heavier. Probably #225. Burpees were tough, especially the morning after 300 squats.
3:23 a good improvement from the 3:50 from a few months back. Maybe we can get to 3:00 next time. For a little perspective the top 5 men at the games did this wod b/w 2:33 and 2:41. there’s always more levels to climb. good news is that with my time i would’ve beat 7 of the guys in the top 20 on this particular event (silver lining!). can’t wait to shave another :40 secs off my time!
Too light. Go for at 205 – 225# next time.
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