Carl L
Warm Up and Mobility
Strength
Deadlift
65% x 5
75% x 4
85% x 3
90% x 2
95% x 2
90% x 2
Gymnastics / Skill
3 RNFT
T2B Practice
5-10 Wall Squats
Open Prep
AMRAP 5
Go as far as you can, start over when you fail
1 x Muscle Up + 2 Ring Dips
2 x Muscle Ups + 3 Ring Dips
etc……
“Polar Bear”
Death by Strict Pull Up
14 Minute Cap
Compare your scores here
Strength: 180/205/235/250/260/250
I felt good this morning and had some time left before the WOD so I decided to go for a new 1RM. I got a 25# PR up to 300 lbs!
“Polar Bear:” 6 + 4
rest
Strength: Up to 405#
“Polar Bear”- 8+8
Have a great day everyone
Deadlifts
135#×5
155#×4
175#×3
190#×2
200#×2
190#×2
“Polar Bear” 8+6
I didn’t make it as far as I did the last time we did this WOD, but my feet were definitely further out this time than they were before for my ring rows.
Nice job 9:30! Thanks Sarah for the great dance moves to keep us entertained during those first few minutes!
Just ran 2 miles on my lunch break. Took me 16:31 and I didn’t stop once which is huge for me because anyone who knows me knows that running is probably my weakest skill. I’m pumped!
STR
Deadlift – Makeup 10/2
110# x 5
130# x 4
145# x 3
130# x 4
110# x 5
“Polar Bear” 9 + 6
Awesome job 5am!! Thank you Pj!!
STR: Deadlift
#125×5
#138×4
#158×3
#168×2
#175×2
#168×2
“Polar Bear” 12+10(Ring rows)
Thank you PJ, 0500am- you are the best! Good evening everyone.
Another rest day due to this cold 🙁 chicken noodle soup n relaxing with a side of mobility
Drop in @ CrossFit Blue Diamond
Deadlift Str
WOD
500cal row
50 FS@ 95
10 Muscle ups
Strength
Worked up to 315# for 2 and then ran out of time. Really working on engaging the hamstrings and keeping my back set.
“Polar Bear”
11+6
Pretty happy with this as the last few times we have done this i’ve gradually been getting worse. I think it has something to do with packing on some extra poundage!! Now that Im down a few pounds things are getting much more manageable….. go figure. I went back and looked at all the other Death by Pull Ups to get my scores and compare them
8/22/14 9
1/27/15 12+11
6/13/15 10+10
9/21/15 9+5
11/15/15 11+6
Thanks Mike and great work 430!
Back looked good, whatever you and Sarah worked on work well!
Rest day!
STR
123×5
133×4
153×3
163×2
173×2
163×2
Polar Bear: 8 full rounds of ring rows, got through 8 in round 9 and had to start all over.
Looking strong Katie!
Worked out back with Joe.
Did barbell work, mobility, box jumps, rowed 600meters and then calorie rows for time as well.
Thanks Joe for pushing me along! Thanks Gus for being there and helping me as well!!
I liked that you and Joe were working out together back there 🙂
Good luck on the comp Judy!
Deads % work
237# X 5
275# X 4
315# X 3
330# X 2
345# X 2
Death by strict pull up = 11 + 7
Funny but annoying and have nobody but myself to blame ……Last time I did this pull up regime I went and thought it was unbroken reps,,so in short I can’t compare Wods …
You posted!! Awesome job on the pull ups!
Rest!
Dead
225 x 5
315 x 4
365 x 3
415 x 2
395 x 2
Ring Rows
9 + 7 …. A lot harder than it looked!
Dead
225 x 5
315 x 4
365 x 3
415 x 2
395 x 2
Felt really good with these
Death by
Ring Rows
9 + 7
These were a lot harder than I expected!
Strong work tonight Adam!
Strength – Deadlift
200/230/260/275/290/275
Death by Strict Pull-up WOD
9 + 5
Great job 7:00 pm! Thanks Mile and Kelly!
Very impressive pull ups Brian!
7PM PR’s
DL’s 5×5
115,185,185,235,235
“Polar Bear”
11+11
I’m pretty happy about this one, I learned how not to “go unbroken”, now I got to time it better
Nov16 – 11+11
Sep21 – 10+4
Jun12 – 10+7
Thank you Mike and KellyG
Agree, if you broke them earlier you maybe could have cleared this one. Regardless you kicked some serious butt!
I’ll remember that coach!
Rest day in anticipation of retest tomorrow morning
Work-forced rest day. Its after midnight and I’m still working.
Deadlifts!! Worked a 5xsomething, up to 215#. Felt pretty good…but deadlifts are always fun:)
I’m not 100% sure but I THINK I went a little lower on the ring rows this time than last time… I made note of exactly where my heels were this time though so I’ll know for sure next time. 11+8 – definitely helps to break them up in the later rounds.
Good class (as usual.) Thanks Mike&KellyG!