CFS WOD 090310
Leens’ anchored sit-ups. It may not have been caught in the pic, but I am sure that this sit-up came with a very intimidating “AAAAAAAAAAAAHHHHHHHHHHHHHH!!!!!!!” - you know what I mean.
a1. Deadlift 6 x 2 - rest as needed
- work to max effort
a2. Supinated pull-ups 6 x reps - rest as needed
March 9th, 2010 at 9:17 am
Good work out this morning, i enjoy deadlifts. As always, thanks for the tips Allison and Chad….more to work on when we meet up with deadlifts again.
Worked up to a max effort of 195# (50# PR!), ready to go heavier, just need to improve some of the lifting aspects.
First time doing supinated pull-ups, found them a bit easier, well until the 6th set!
March 9th, 2010 at 10:26 am
Great job today Searcy!
March 9th, 2010 at 11:41 am
http://www2.macleans.ca/2010/02/26/cavemen-who-walk-among-us/
Much better article than the NY Times one I posted a while ago.
This workout looks like a gentle return to xfit for me, I’m glad. Hopefully I haven’t lost too much strength on my vacation…
March 9th, 2010 at 3:10 pm
Great article Dirk!
March 9th, 2010 at 3:38 pm
I love these workouts!
a1. Deadlifts 6×2 work up to max
- worked up to 185# (40# PR)
a2. Supinated pull ups 6xreps
- could only do 2 with one red band so I added a second red band and did 5, 4, 4, 4, 3
Great job Brooke for making the 200 club. She did 205# and I think she could’ve gone up yet from that.
March 9th, 2010 at 3:46 pm
I am so sad I am going to miss this today. I had been looking forward to it since I saw it posted last night :(. I could feel a PR coming on but I guess it is going to have to wait until next time.
March 9th, 2010 at 6:34 pm
Ah deadlift day…my heaven.
Worked to 275# today. 10# PR
Supinated pull-ups also went ok…did sets of 5’s and 4’s
March 9th, 2010 at 7:06 pm
a1. Deadlift 6 x 2 - rest as needed
275-315-365-385-405-425# (20# PR from 1RM)
a2. Supinated pull-ups 6 x reps - rest as needed
15(PR x 1)-10-9-8-7-7
Today’s WOD was a blast, didn’t feel too hot during the first couple of sets of DLs but it got better as we went on. Congratulations to everyone on their PRs, lots of people with some monster jumps in weight
March 9th, 2010 at 7:38 pm
First- sorry to Colleen and Sarah for my not so pleasant attitude today. I was not having a good day in the strength department, but you two did fantastic.
DL 6X2
135-145-155-165(1)- 165(1)
Supinated pull-ups extremely hurt my elbow today, so I tried switching my grip around and nothing seemed to help, so I just called er quits on those. My previous PR for DL is 177#, so definitely no new PR for this kid. Congrats to all those with the huge lifts out there today!
March 9th, 2010 at 8:25 pm
Wow, those were some big PRs for doubles. Jason it was rad to see your lifts go up that much!
385×1 was my old PR, and I hit it for a double on my fifth set and called it there due to some shabby spinal flexion. It went up fast and easy, but lordy lord it was ugly.
March 9th, 2010 at 8:38 pm
Haven’t done deadlifts in a while and I didn’t want to re-injury anything so i went up to #285 (#20 PR) and I could have gone heavier, things were feeling good, but didn’t want to get to carried away.
Supinated pull-ups: 5-5-5-3-4-3
All in all, a good day at CFS.
March 9th, 2010 at 9:15 pm
A1. Deadlift: 6 x 2
5 x 225#, 315#
2 x 335#, 355#, 375#, 395#, 405#(PR), 355#
A2. Supinated Pull-Ups: 6 x Reps
9-8-7-6-6-5
Tough stuff. Upper back was a bit rounded on the heavier sets of deadlifts and I was spent after the 405 pull, so I backed off and tried to hit form a little better. I think I could have pulled a little more weight on the PR, but the form would have suffered.
March 9th, 2010 at 9:36 pm
A1. 6×2 DL
worked up to 385 for a single on my fifth set and repeated 365 for a double after. DL felt really good today. Lifting with adam was good because he convinced me to go heavier than I thought I could lift. I think its really funny and I vocalized this in class, that as a collegiate athlete I was never once prescribed max deads… duh If I only knew what I do now. Anyways I could gripe about poor programming forever.I’m super stoked with the new 1RM PR and hope to smash into the 400’s next time.
A2. Supinated chin-ups
12-9-8-7-5-5
March 9th, 2010 at 11:29 pm
Great workout today. I didn’t get a deadlift PR, but the 365# lift felt like the technique was solid. I suspect the volume of heavy deadlifting prior to the lift drained me.
A1. Deadlifts
2x 275#
2x 295#
2x 320#
2x 345#
1x 365#
Fx 365#
A2. Suppinated Grip Dead Hang Pullups
16, 10, 10, 9, 9, 9
The suppinated grip pullups seemed to decay much slower than the standard grip pullups, but I did not get as many as with standard pullups (17). I suspect this is just a practice issue, this was the first time I’ve ever done more than a single suppinated pullup. I can honestly say that I like the suppinated pullup much less than the standard grip.
March 10th, 2010 at 7:37 am
Pratt you are a machine! Nice work!
March 10th, 2010 at 11:38 am
Great work yesterday. Searcy, it was a treat working out with you. I love that you got a 50# PR.
DL 6×2: 165, 175, 185, 195, 205, 215×1
I could have lifted it a second time but I know that my form would have been ugly so I decided to save myself the back pain and quit after one.
PLU: 2, 2, 1.5, (4, 4, 3) with black band
This is a PR for dead hang pull-ups and I’m so excited about it!
March 10th, 2010 at 2:39 pm
DL 6×2
85-95-105-135-155-160-170(failed)
Have never done a max DL so happy with today, but would love to go up in the future!
Supinated PLU
-was able to do 1 w/no band, then went to a black band and did sets of 6…but I missed the part where we werent supposed to kip! so oops, I guess they dont count!! so then I tried to do it after the 6 rounds with no kip and could only do 1 and a half !