3 Rounds for time of:
50 Back extensions
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Compare to 15Oct08.
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23:04 keep the sets more continuous and pick up the speed on the run…shooting for 22:00mins next time.
Look at you with the early post Rudy. You beat HQ’s today.
27:16 thanks for the push 6pmGuy Crew!
Just getting on an early jump moving some poeple’s posts.
From CrossFit Endurance: Check out the shirts on the wall. One in particular!!! http://www.crossfitendurance.com/uploads/crossfitendurance/image/ryanB.jpg
Clearly the next skill I need to work on is working out without looking like I’m crapping my drawers.
Shaved almost 4 full minutes off my previous time, WOO! (The .15 is courtesy of our timekeeper Bryce – Mr. There Are No Ties in CrossFit. I’ll remember that the next time I’m filming for Rudy and someone is bitching about not getting enough cheers!)
Rudy is really capturing some great “faces” this week. And you wonder why I turn away if I see his camera coming my way?!
Wanted to add a note to thank Megan for running Michael with me last night and providing some extra motivation!
Erin, That’s nuts considering we really haven’t done much running in the last two months! First the 5k then this. Speaking of “getting enough cheers” “Rudy don’t let Alex lap you” is NEVER a good “cheer”! You’re just lucky I was breathing so hard I didn’t hear you when you first said it. Damn that Freddy’s Revenge!!!!
Darn Rudy – I was hoping you had forgotten about that comment! I have to learn where the mute button is located on your camera :) As for the time improvement, some of it came from running faster, but I also think a good chunk came from being able to do longer sets of back extensions before needing a rest and from doing the sit ups completely unbroken.
Way behind on posts:
Bench Press 1-1-1-1-1
Got 265 sort of. Had a spotter who gave me about 3% assistance. Also I’m confident that I would’ve gotten 265# if I would’ve tried it instead of 275# initially.
Skills – handstands, hspus (2×15), iron cross pullouts (4×5), ghd’s (1×15)
back sqt: 65%x5, 70%x5, 75%x5, 80%x5x2 – Weights 250#, 270#, 290#, 310# (2 sets of 5)
2. sn pulls: 90%x3, 95%x3, 100%x3 – Weigthts: 165#, 175#, 185#
3. sn pp: 5, 4, 3, 3, 3. Weights – 95#, 105#, 115#, 135#, 155#
4. core work: narrow grip sn ohs: do 3-5 sets x 5 reps. Did 3 sets @ 105#
5. abs wheel: 3 x 10 reps
Good depth on the back squats and the weightlifting shoes kept my heels grounded which is what I needed. Could’ve probably done more weight on a max attempt at 5 reps but no need to be a hero
This morning from Crossfit Endurance on the rower
C2: 2000m TT rest 3 min, hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT… Deviate more than 2 sec and foul (1 min of max rep pushups)
2000m time – 7:18 w/a 1:50 500m pace
500m sprints – 1:40, 1:45, 1:45
Would’ve liked for the last sprint to be the fastest but that obviously didn’t happen. At least I didn’t foul. Conditioning wods suck but are necessary to increase the work capacity. Need to remind myself of that as I often want to stop as soon as I start these types of wods.
24:54 – run felt ok, too many breaks on 1st set of back ext, plenty of room for improvement next time.
Sit ups were done unbroken. I took a break at 25 and maybe 2 more breaks before I got to 50 on the back extensions. They were harder than expected.
Erin, I had fun doing this one with you! Nothing like 2 people working together to prove Bryce wrong. :)
Worked on snatches today. Was able to really pinpoint what I need to work on and feel more confident with my form.
Checking in. We only have 2 more strength workouts left, and then we are back at CrossFit!
deadlift 180 x 5 (will repeat b/c the set took probably 5 minutes)
back squat 150 x 5 x 3
bench 115 x 5 x 3
clean 80 x 5 x 2 (did not get last 2 reps of 3rd set)
shldr press 65 x 5 x 3 (got 70 x 3 x 3, had to push press the last 2 each set)
deadlift 295 x 5
back squat 215 x 5 x 3
bench 160 x 5 x 3
clean 140 x 5 x 3
shldr press 120 x 5 x 3 (got several reps at 125 but hasn’t completed the full sets yet)
Not sure what my issue is with cleans. I got full sets at 75 in the first clean workout Nov 28 but never completed the full sets at 80 in subsequent workouts. I hope the squats are just getting so taxing that I don’t have anything left for cleans. Also disappointed in bench. At CrossFit, I did 115 for reps of 4, 4, 3 on 10/31 after doing 95 for 14 reps, but failed my first try at 115 x 5 x 3 last week. I just got it yesterday, but that’s basically no gain for 6 weeks of work on my favorite exercise. :(
On the bright side, we’ve both gained well in squats and press, and Dave has also done really well in deadlift and cleans. :)
For those of that are able and willing, a couple of people want to get in “Michael” in early at 5pm while there is some sunlight. Feel free to join the fun.
Bryce, What’s up with this “proving you wrong” thing?
I’m not quite sure how I was proven wrong on the timing of Michael. I just wanted a clean cut winner. It was awesome to see Erin and Megan push each other through the workout. Had either one of them gone solo, I guarantee their times would not have been that fast. Nice job girls. If that’s proving me wrong, feel free to do that every workout.
You’re welcome for the fractional seconds. You’ll enjoy that when we hit up Michael again.
Rudy – I think Megan and I are both ignoring Bryce’s fractional seconds and choosing to believe that we tied in finishing Michael. Therefore we proved Bryce’s statement that we couldn’t finish in a tie wrong. Having said that, I will (begrudgingly) give him credit for the push that he gave us to finish as close together as possible.
haha…well said Erin.
23:26 – almost 3 minutes off last time (2:53 to be exact). runs fell apart. 3:30, 4:08, 4:15.
1. snatch: work up to 80%x1x5 – weight used:150#
2. cj: work up to 80%x1x5 – weight used – 180#
3. halting deadlifts: work on technique. 3-5 sets x 3-5 reps. explode into a clean pull on the lat rep. hold that mid thigh position for 2-3 sec. on the reps.
Did 3 sets of 4 reps with 180# focusing on form
4. abs: your choice. Rings support leg lifts, hollow/arch rocks
19:51 on Michael. 2 minutes better than 9/11/08.
back = ouch
wow, not 18:57. 22:57
Lungs hurt. Back hurts. Abs hurt.
Rudy challenged me to lose the sweatshirt for the last round. It seemed like a good idea until the last straightaway right into the wind. Eek.
21:23 800′s done at 3:52ish, 4:01, 4:17. Tried to pose but by last round I was completely flat footed. No endurance. Back extensions and situps were unbroken.
In anticipation of the warmer weather, I ran two 400 meters yesterday on the treadmill. First time in a long time.
Did tonight’s outside, had to walk, but still ran over half. I really need to work on my running endurance.
19 second PR, I’ll take it considering that was the first time I’ve run in about 2 months.
Michael – 28:38; 1000m row
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