Mar 20, 2011

032111 MONDAY

0530 and 0600 Class

Hang Clean

ADV(5-5-5-3-3-3)
INT (5-5-5-3-3) 
BEG (5-5-5)

Then...

AMRAP 15min: 
400m run 
15 Ring push-ups 
15 Pull-ups
Open gym

3RM DAY: 
Dead Lift- 3x3x3x3x3 
Bench Press- 3x3x3x3x3 

Alternate between DL and Bench (do a set of DL the do a set of Bench, then rest 2-7 Mins and do the next DL, then bench…etc)

22 comments:

Iron Major CrossFit Coordinator said...

Great to be back - 275 -295 on the DL and 205 -225 on the bench

Gary said...

Bench 165-175-185-185-195 with a spot on rep 3 at 195.

Dead lift at 265-275-295-295-295

kyle hogan said...

Dead lift
135x225x275x295x295
Bench press
135x185x205x215(f)x205

Rob, Wilson, Neal....you guys are sick!!

james said...

Gary, Kyle - great work on the deadlifts !!

Rich said...

If anyone is interested, I'm going today at 1600. With electives, I'm going to try to set that as a time to see if we can grow the afternoon crowd.

Today will be a test to see what I can and can't do just yet. The doctors cleared me this morning to get back into the gym and go with whatever I can do that doesn't hurt.

If anyone wants to join me, come on down. I'll be sure to ask for a spot when doing pull-ups!!

Kay said...

I'll be there at 1600 hrs, too.

Jamie Z said...

Did the hang cleans with 5x 135, 5x 135, 5x 135, 3x 165, 3x 165, 3x165.

I did 3 full rounds of the AMRAP with a fourth run.

Greg said...

Good working with James this morning, he always teaches me something new. This morning it was the positioning of my head during the DL.

275-295 on DL and 205-225 on bench.

Matt said...

DL 225-255-255-235-235
BP 235-235-235-235-235

*All BP sets required assistance on 3rd rep.

I think I've identified a fairly significant imbalance between upper and lower body strength. Correcting, but still miles ahead of where I started.

Air Force Steve said...
This comment has been removed by the author.
Dave Hudson said...

Did a homemade workout with my wife (who is getting ready for her April APFT) of:

4RFT
400m Run
10 Pushups
15 Abmat Situps
20 Airsquats

I subbed the run with 35 unbroken DUs, meaning that if I failed before 35, I started back at 0. (If you haven't figured it out, it's in preparation of re-doing WOD 1 on Saturday here. I really feel that the reason my DUs were "off" last week was because I hadn't been doing any for over a week.)

Then I hit up the Open Gym WOD at Frederick PFU here on Bragg. (If you're ever in the area, I encourage you to check it out. Most private CF boxes aren't this nice.)

Using KG plates:
176/330 - 198/341 - 206.8/352 - 217.8(2)/363 - 209(1), 176(2)/371.8

I did some HSPU volume training following that.

My usual weakness (general upper body strength) showed again; could have started higher on the DL, as I didn't fail.

dd27baae-5401-11e0-b0d0-000f20980440 said...

Averaged 195 on bench, and 265 on dead lift.

Then I did sprints, 30sec on/20 sec off for 8 rounds.

rob said...

DL: 365, 365, 385, 385, 395
BP: 225, 235, 235, 245, 245(f3)

Neal, Wilson, Jim and I were late starting becasue of the limited benches. Once we got going there was great energy and 'push' from the group. DL was a PR by 20lbs.

james said...

Neal pointed out that out "title banner" on the website had a distinct scent of "the olden days" about some of the pictures. I am inherently lazy so thought I would put it out there to any computer nerds, geo bachelors etc with computer skills and time on their hands to come up with a more "2011" look. Send them to me on email and we might be able to set up something on the IMCF facebook page to vote for them.

Noah said...

135-155 on bench, 225-245 on DL.

Was knocked to the left side of the fitness-sickness curve last week but back in the fight now.

Dave Hudson said...

Definitely feel like a slug now - at least on the DLs. (BP was obviously at my max.) Nicely done, Rob.

James - assuming I'm one of the "computer-savvy geobachelors" you're targeting. Will work on that this week; unfortunately, most of our Pics are on my other computer (there at Leavenworth)...will have to work from what has been uploaded to the IMCF picasa page, which aren't all of them and not highest quality.

james said...

Dave - yes, but you aren't a geo bachelor until you get back here !!

Kay said...

I did the WOD this afternoon with some great coaching from Elizabeth. BP at 95, I think, and DL at 185.

Neal said...

DL: 295, 315, 315, 335, 335
BP: 205, 205, 205, 205, 205 (given the shoulder, had to leave my ego at the door on this one)

Kyle, thanks for the props, but Rob and Wilson were the ones lifting small cars this morning. If I did my math right, Rob dead-lifted nearly 2.5 times his body weight...three times in a row!! That's 235 pounds over his body weight...ridiculous.

Great to have everyone back today...especially Matt after his little bout at the beginning of Spring Break.

Stephen said...

Did much better with the DL this morning. Maxed last rep with 150. That's a sixty pound increase in the last two months. My shins took a beating, but i now know the form. I was so stoked. Thanks to Neal for the QAQC.

Had a PB on the bench press. Maxed out at 210.

Good to be back with the team. See y'all on Tuesday.

WarHorse said...

Missed this morning with a sore throat (during Spring weather of all things). Stopped by this afternoon but was alone in the gym so I wasn't going to risk max benchs without a spot. I did the other group WOD instead. I only got two full rotations in 15 mins and one more 400m run. That about did me in. It surprising what motivation you draw from other people and some tunes in the bubble...it was quiet as a tomb and I forgot my iPod....lesson learned.

Hoys said...

DL 275 x 4; BP 205, 215, 225(f on 3rd rep), 225 (f on 3rd rep).

Rob the elder statesman rocked the house (er lifted a house) this am