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Tuesday 100309
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Pronations to Pushups
10m Toe Kicks
10m Heel Grabs
10m x 2 Lateral Lunges
200m Run
3 x 5 Burpee Shuttles, 20 m
10 DriveShrug
10 Clean Transfers
10 Hang Cleans
WOD
- Deadlift, Maximum Effort
- record loads to comments
Dessert
- Full tilt foam rolling and stretching. Really.
Food for Thought:
“Keep your blood clean, your body lean, and your mind sharp”
by Henry Rollins
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Deadlift 361 weak!
Damnit, I knew I was going to miss this one! Youngest up all night sick
I am happy and sad. Happy because I hit a new PR of 294 on set 5. Then attempted 299…Failed. I tried again a few minutes later and…strained my lower back. I am pissed at myself…had I just walked away when I failed at set 6…Got some ice on it now, hopefully it is not that bad.
264 – 274 – 285 (F) – 274 – 279 (F) – 274 (F) – 264
Not a good day on Deadlifts.
163 183 193 203 208(pr) 213(pr)
Slayed my last pr by 9! Pumped!
This looks like good fun:
http://www.warriordash.com/register2010_mid-atlantic.php
The only downside is that it is almost 2 hours from our box.
way to go Jamie!
All over board. Got to 295# w/ bad form, according to that PIA Chef. Restarted @ 225 and got to 265 w/ good form, according to that Chef.
PR @ 401# on my 7th set. Crushed my old PR of 374# from 2/1/10.
Did this one at the office gym today.
Beyond the fact that I got “told” after the workout I wasn’t allowed to grunt in the gym, it was a good WOD.
BTW, I hate steel plates! Who knew they came in 1# plates:)
Hit 296 on 4th pull, which is either 2 over or under previous PR.
5th pull I added 2x 5# for a 306 and failed bit got the bar to knee height and no further. Dropped to 2x 2.5 # for 6th pull for a 301 and got the bar over my knees but grip slipped before full extension and I let go. Dropped to 2x 1# for 7th pull at 298 and managed a full DL. Thanks to those 1# steel plates I laughed at earlier.
PR of 298 with a goal to crack 300.
It’s days like this that solidify for me why I do what I do. You guys feckin’ ROCK! Never give up, Never give in, stay the course.
@Jason D – were you using a mixed grip? My grip was the limiting factor on my deadlift until I started using a mixed grip.
Max for the day was 345… I’ve felt stronger :/
was not using a mixed grip. I stayed true to form.