Happy Tuesday morning! Tom and I were joined by our newest GYG member, Morgan. He recently moved from Virginia and has been crossfitting for awhile. He's tough!
We started off push press 3-3-3+ at 70% - 80% - 90%
Did you guys know it was 3+? Guess I missed that - I could have kept going on the 3rd round!
Garth 60k, 70k, 80k - Single rep max is 95k
Morgan 50k(4), 60k, 70k, 75k, 77k - looking for that single rep max
Tom 70k, 80k, 90k(1), 85k(2)
The WOD was reminiscient of Monday's workout. It didn't seem so bad at first glance until you started putting together the #'s. 80 deadlifts? Mercy!
4 rounds of
10 Pullups
15 Burpees
20 Deadlifts (80/55 or 50% of single rep max)
25 Double Unders
Tom is a mad man and scaled his deadlifts at 50% of his 1RM or 97k. I was still feeling Friday's Tabata deadlifts and felt 80k would be just about right for me. Morgan scaled to 60k. He doesn't have his double unders yet so he went after attempts.
I finished 15:29
Tom finished 14:37
Morgan finished at 20:00
I kept up with Tom into round 3 and then fell apart on the burpees and deadlifts. My head started to spin and my only thought was "Let it be over!". That 4th round was a grind. My back started to ache in round 3 and was an agony in round 4. 80 deadlifts will do that to you. Tom seemed unphased by the workout and seemed to enjoy his heavy deadlifts? He's a tough old bird!
Good luck with the deadlifts to the afternoon crew :)
BARRIER HOP BURPEES
Posted by Tommy Mo On August - 15 - 2009We love olympic lifting. We love developing our strength. We also love those opportunities to showcase our conditioning during randomly programmed METCON's. Running, Pull-ups, Squats, Double Unders and yes, even Burpees. But not just your normal regular "run-of-the-mill" burpees, we're talking "Barrier Hop Burpees" which include parallets. Why be predicatable anyway? It's boring. It's uneventful. It's so un-gang-like. After 6 minutes of high-intensity barrier hop burpees, we all caught our breath and took a moment for a post-METCON pose. It's a box norm for us. Get used to it.
BEAST STRENGTH!
Posted by Tommy Mo On August - 19 - 2009To be clear: There is nothing like loading up the bar with a shit-ton of weight and then lifting it off the ground all the way over your head. N-O-T-H-I-N-G! It's a rush. It takes hard work. It takes concentration. It takes well executed technique. Most of all, it takes HEART. Every day we get up before most of the free-world for the opportunity to develop our technique and strength. We coach one another. We grunt. We leave sweat puddles behind. But most of all, we work our asses off to set new PR's. To call us strong is a borderline insult. We prefer you call us all Beasts. Why? Because we deserve it!
SUPER DAVE = SUPER BUTTERFLY
Posted by Tommy Mo On August - 19 - 2009Sometimes "pretty technique" is both more efficient and fun to watch. Notice I said sometimes and not all of the times. Olympic lifting is kinda pretty. Kettle Bell swings are not pretty. Now, Butterfly Pull-ups? Yeah, those are pretty. Come on now, how can you not agree? When executed properly they are both pretty and extremely efficient. Like anything else, all it takes is some good 'ol fashioned ball-busting practice. Execute these well and you're assured of a faster "Fran" time. But, don't get me started on that evil bitch. For now, we'll relish on the beauty of the Butterfly.
LOYAL FRIEND: "SWEAT ANGEL"
Posted by Tommy Mo On August - 22 - 2009Isn't it nice to always have an "angel on your shoulder?" Let's be serious here for a moment. To feel as if you have an angel watching over you is a good thing. It's healthy. It's a positive sense of security. It's spiritual. It's inspiring. Sound familiar? It's another way the gang defines CrossFit. No wonder why we all openly welcome our Sweat Angel to the box every day. She's a positive byproduct of who we are, what we love, and how hard we work. Go ahead, give her a hug. It's okay. If you're lucky, she might even hug you back.....after you call "TIME!" of course.
PALEO GREATNESS!
Posted by Tommy Mo On August - 19 - 2009Grains? You're outta here. Sugar? Sugar feeds cancer! Dairy? Don't even get us started, 86 that garbage too. Meat? Yum! Nothing less than one pound please. Eggs? Oh yeah! Whip me up a dozen will ya? Avocado? Oils? Bacon? Nuts? Seeds? Yes! Yes! YES! Hell YES! Keep it coming! Anything that falls into the paleo diet, we'll eat it up and by the truck load. Anything from the FDA derived recommended daily allowances food pyramid that falls outside of being "paleo approved" and we'll run that same truck right over it. Now pardon all of us while we knaw on the bone. Someone's gotta support the cavemen. It can't be just GEICO. That's just not patriotic.
COMPETITION. RESULTS. RESPECT.
Posted by Tommy Mo On August - 23 - 2009Know what one of the of the most admired fixtures in our box is? No, it's not the bumpers. Certainly not the rowers. Dare we say it's not even the beloved pull-up bar. It's the whiteboard. Without question, it is the most coveted fixture in our box. We grimace in front of it. We smile in front of it. We sweat, scream and shout in front of it. We even celebrate in front of it. But all of us gang members respect the hell out of it. It is loved. It is feared. It draws all sorts of sound and facial reactions. But, at the end of every WOD, be it great, good, or bad results, we give it the love and respect it deserves and we write on it.
0 Response to "More deadlifts? F$#@%^K!"
Post a Comment