Feb 3, 2010

THURSDAY 100204

Strength set:
OHS
5-1-5-1-5-1
5 rep sets are @ 80% 1RM
1 rep sets are @ 90-95% 1RM

WOD:
Diane
21-15-9 reps of
Deadlift (225#/155#)
HSPUs

Post time for comment.

Compare to 091029

15 comments:

CR said...

OHS at 75 and 95. Could have probably went a little heavier, but I could tell my form would go bad quick after 95.

WOD: 12:51 with DL scaled to 185

finished with 2m run.

Michael said...

5 rep sets: 125, 125, 135 (f on 5)
1 rep sets: 135, 145, 145
borderline on depth at bottom of squat

Diane: 8:47 (PR by almost 6 min)
scaled HSPU with Blue & Green band combo for rounds of 15 & 9
My 1st 21 got a little shallow as well...this week of heavy shoulders definitely took its toll

Michael said...

Did anyone leave an MP3 player???

If so I have it. I'll have it in class today. I'm in 12D (2307? - last one on 2nd floor on library corner)

Russ, I think it is yours.

RW said...

O/H Squat
135 - 155 - 135 - 160 - 135 - 165

DIANE:
10:38 (scaled HSPU with blue bands)

my shoulders are absolutely done

Russ said...

45-65 OHS for form's sake.

Diane w/ band-scaled HSPU= 8-9 min.
10 min improve over OCT.

(accidentally hit the stop button on watch around 3min - sorry Pete)

Thanks for picking that up Mike. Diane scrambled my brain this AM.

Phil B said...

OHS at 125 and 135.

WOD: 6:11 (PR by almost 4 min)

Everyone's form on the OHS's looked really good! Well done morning crew!

Nick said...

Did the CFE workout this morning.. Will be attempting the reg workout after class.
4x100 m swim w/30sec rest and then 3x200 with 1:00 min rest.
Times for 100: 1:58, 1:46, 1:48, 1:48
200: 3:59, 3:48, 3:59

craigrr said...

OHS squat
125, 135, 135, 145,135, 145

METCON = 6:51

John McGrady said...

OHS- 95,105,95,115,95,125
I think I sold myself short, probably could have done a lot more.
METCON- 7:53, scaled HSPUs w/ blue bands.

upty03 said...

OHS--5 rep sets: 115
1 rep sets: 135, 145, 155

Diane: 6:06

D_E_K said...

OHS at 75, 85, and 90.

Diane: 9:34 @115# and blue/green band

J. Bell said...

What's up everyone?

Strength:
5 - 115, 125, 125
1 - 135, 145, 145

WOD: 6:58 (PR)

Phil, I thought I had you beat this time, but as usual...

Nick said...

Did diane in 7:30.. hurting from morning workout... did not do stregth portion.. Used bands for HSPU

J. O'B said...

Still nursing my knee. Did the 10rd pullup workout. 3 weighted pullups (15#), 5 strict, and 7 kipping. 34:43

Gary said...

OHS: 95-115-95-115-95-115

Shoulders still crushed from previous day, so scaled HSPU to vertical PUs with feet on bleachers.
METCON: 5:24