October 15
I'll have to find out from Travis about the night crew, but BARBARA left quite a few bodies on the floor this morning. Many of you took a helluva beating, fell down on your face or ass, and kept getting back up and fighting the nasty lil' lady, and I'm proud of you for it!
* If you can't go Rx'd, that's all good. Instead of "wondering" what weight to use during the WOD, calculate approximately 65-75% of your heaviest single lift from today. Get some!
The next three-day cycle is gonna really be an ass-kicker, literally and figuratively.
Buy-in
10 Burpees
Shoulder & Arm Range Of Motion
10 OHS
Legs & Hips Range Of Motion
10 Iron Crosses per side
10 Scorpion per side
Row 500 meters
Strength - HEAVY DAY
Deadlift 1-1-1-1-1
* Start with a set between 7-10 with really light weight. Move onto a set or two with an moderately increasing weight, before moving into five heavy sets of a 1RM. During your warm-up sets, remember -- you can't expect to lift 315-lbs when your warm-up sets are 95-135-155... Use the Rippetoe Warm-up as a guide in helping you move into your heavy work sets.
WOD
21-15-9 for time:
Deadlift 225/185*
Calorie Row
Post time on whiteboard.
* If you can't go Rx'd, that's all good. Instead of "wondering" what weight to use during the WOD, calculate approximately 65-75% of your heaviest single lift from today. Get some!
Cash-out
Stretch & Foam Roll
Hydrate & Post-WOD Nutrition
A hint about Friday's workout: it's gonna to be an awesome challenge from your toes to the top of your domes!
Also, don't remember if I ever posted these blogs from Potomac CrossFit, but I reread 'em every now and again to get psyched-up: The Face of Discomfort and Getting Comfortable With Being Uncomfortable.
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To Travis (and anyone else who cares to watch)-watching Eric's ring dips tonight reminded me that HQ has recently put out a video featuring a new standard for ring dips (note-this is not meant to be a criticism of Eric's performance.) Any thoughts? Here's the vid-
http://media.crossfit.com/cf-video/CrossFitJournal_ExploringDipsPre.wmv
Joe we all know you want to critique Eric's performance. =P jk but seriously I guess if he's going down and locking up on top it shouldn't really matter.