Deadlift: 3-2-2-1-1-1
Jamie Z's 0530 Cl @#!*%
OHS 1-1-1-1-1
'Jeremy'
21-15-9 of:
OHS 95lbs
Burpees
20120118
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NOTES
Welcome to ILE Class 12-01: Iron Major CrossFit is YOUR CrossFit affiliate! While we do not have standard meeting times, look on the comments to see when others are going to work out. Feel free to walk up, join in, and ask for help with any of the movements! No worries if you can't do the full weight or all the reps, scaling is encouraged! Please post your results - it will make it easier to track your progress the next time the same WOD pops up.
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20 comments:
IMCF Hohenfels:
Correction:
285/295/295/305/305/315//325
IMCF Vilsek:
105/105/105
125/125
125/125
175/175/175
Big jump from my 2 rep weight to my 1 rep weight- I attribute that to the almond butter I had last night!
275x3
305x2
325x2
345x1*
345x1*
345x1*
*These didn't 'feel right' and thankfully Rich pointed out a failure at address (surrendering lumbar curve) and a failure at first pull (hips rising before shoulders). No wonder it didn't feel right.
Went back to 275 to correct-it was better, but time and fatigue interfered with more learning.
Back to exercise 1...
325 345 345 365 375 385
Big shout out to Amber who had awesome form and a big PR this morning
315-365-385...failed at 395 twice and called it a day. Little dissappointing compared to what I was doing in August. Guess it's time to get back on the Main Effort Black Box program for a bit.
Made up Jumping Cindy with 90 Single Rope
10 Rounds + 10 Push Ups.
225-255-255-305-315(f)-310(f)
225-255-255-305-315(f)-310(PR)
275
285
295
305 (PR)
305
310 (F)
295
Form is feeling a lot more solid on DL these days. No sore back is nice.
Made Up "Filthy 50" Let's call it "Clean-enough-to-wear-another-day 50" Substitued knees-to-elbows for burpees. First 5 Wall ball at 20#, then drop to 14# for the remainder. Mix of DU and SU to complete. 26:30
3x - 315
2x - 365
2x - 385
1x - 405
1x - 415
1x - 425
Matched my PR, so that's a good thing. Working on different types of pre-lift loading is challenging. It places emphasis where it belongs, though - the hamstrings. That's where the power comes from.
345X3
365X2
375X2
385X1
395X1PR
405 (F)
405 (F)
395 (F)
Figured after three fails I better be happy with my PR at 395 and call it a day before I hurt myself..
Nice work Amber!
Julie & James, thanks for the tips!
405x3
415x2
415x2
425x1
435x1
445x1
My form is better using the tips Brian showed me Tuesday. I still have a lot of work to do.
275, 315, 315, 335, 335, 335. I could go higher, but not with decent form (not even sure these were decent form!).
255x3
275x2
275x2
305x1
305x1
315x1(F)
Amazing how much 'thought' I put into just picking up a heavy object and setting it down.
Noah - though a pilot you are still a Marine so don't fret thinking about lifting heavy objects. I had a USMC instructor when I was at our School of Armour. The gunny loved to have us run up and down hills with enormous log which bore the inscription "USMC - strong like ox - smart like log" ...
I think I just delivered a backhanded compliment...or something
3x 115
2x 125
2x 125
1x 130 (PR)
1x 135 (f)
135 x3
155 x2
165 x2
175* x1
175 x1
180 (f)
My first 175 has the Barry Bonds asterisk because it felt ugly. I went back and did it again. Had I been organized on the first one, I think I could have PR'ed 180. Instead, I just matched my previous PR.
Didn't keep track of all of my weights for all of my reps, but PR'd at the last one 140lbs! I counted and recounted my weights and had Brian verify my bar weight. So....I think it is accurate! Yippee! Thanks for the encouragement all!
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