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Monday
Aug302010

Deadlift

3-3-3
(E1/4) Heavy triple

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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

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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!

Reader Comments (11)

deadlift 3x3275-295-315

Couplet (with 1.5 pood american swings)4:57

Press145x5x3



August 30, 2010 | Unregistered Commentergabrus
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.

August 30, 2010 | Unregistered Commentergabrus
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.
August 30, 2010 | Unregistered Commenterkatie
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-2x5 mobility leg extension thing

Deadlifts:(95x5, 135x5, 165x5, 185x3)195x3, 205x3, 215x3-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!
August 30, 2010 | Unregistered CommenterJess
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.



August 30, 2010 | Unregistered Commenternywineguy
5 mile barefoot beach run with some hard sprints.

Death by burpee. Scored 15. Didn't try for 16. Next time.
August 30, 2010 | Unregistered CommenterCarlos
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.
August 30, 2010 | Unregistered CommenterNoah
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 3x5 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.



August 30, 2010 | Unregistered CommenterMichele
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.
August 30, 2010 | Unregistered CommenterWhit
Low-trap-bar deadlifts.

WU: 125x3, 145x3

Work: 195x3, 215x3, 235x3

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).
August 31, 2010 | Unregistered CommenterSamir Chopra
DL: 150x3x1, 155x3x2WOD: 1pood kb, 4:09



August 31, 2010 | Unregistered CommenterBethany

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