10 RFT of: 15 DeadLift (95/135)/15 Push Ups – I slighltly tweaked my lower back, so i only completed 4 rounds of deadlifts (3@135, 1@ 115). I substituted in some goblet squats then air squats, but never finsihed 10 full rounds. Very disappointed in my result, but fortunate that this is not serious. I should be good to go tomorrow. Lesson here: warm up properly, and don’t force the heavy weight – esp when doing 150 deadlifts!
On the Minute for 10 Minutes: 10 each Hollow Rocks/Super Man’s
Important finding: “Do your squats; they’re good for you. Even if you are an Iranian rat. Because, clearly, stronger rats are harder to break – although the study does not tell us if they’re more useful.”
800m run=3:35
10 rft of: 15 Deadlift @135/15 push ups=10:58
On the minute for 10: hollow rock/superman 10 each unbroken all rounds
Fat bar press-5@25/45/65/75/85 2@95 +3 push press @95
Run 800M @ 80% Intensity (RPE)
10 RFT of: 15 DeadLift (95/135)/15 Push Ups – I slighltly tweaked my lower back, so i only completed 4 rounds of deadlifts (3@135, 1@ 115). I substituted in some goblet squats then air squats, but never finsihed 10 full rounds. Very disappointed in my result, but fortunate that this is not serious. I should be good to go tomorrow. Lesson here: warm up properly, and don’t force the heavy weight – esp when doing 150 deadlifts!
On the Minute for 10 Minutes: 10 each Hollow Rocks/Super Man’s
800m Run @ 80% – 3:14
10 RFT – 20:17 rx
Pushups getting better. Avoided snaking at all costs.
10 min of hollow rock / superman
I enjoy the on the minute drills.
Don’t forget to join the Crossfit 718 team! This is in addition to joining the Crossfit 718 affiliate when you register for the CrossFit Open.
Gotta shout out Aaron who got like 16:00 on this.
Thats like a round a minute! Nice
Some may find this interesting, and some may not. Research in the past year about strength training and what not.
http://startingstrength.com/articles/2011_science_sullivan.pdf
Important finding: “Do your squats; they’re good for you. Even if you are an Iranian rat. Because, clearly, stronger rats are harder to break – although the study does not tell us if they’re more useful.”
400m Run @ 60% – 1:40
Bench Press – 5 @ 135 / 3 @ 155 / 1 @ 185/195/205 (PR)
Supinated Bent Over Row – 5 @ 45 / 3 @ 95 / 1 @ 115/135/155/165/175
Large Tire Flip for 45sec + tire jumps 30 Sec – 10 Flips + 18 Jumps
800m Run @ 60% – 3:30 something
10RFT Rx’d – 14:40
Rocks and Rolls
Beast Mode!!
Looked like a lot of fun. Can’t wait to take a Strongman Class!!
800m run=3:35
10 rft of: 15 Deadlift @135/15 push ups=10:58
On the minute for 10: hollow rock/superman 10 each unbroken all rounds
Fat bar press-5@25/45/65/75/85 2@95 +3 push press @95
You definately proved your fitness, great job Coach!
10rft: 15 Deadlift @65/ 15 push ups = 20:31
800m run = I don’t remember my time…
10 rft of: 15 deadlift @65/15 push ups = 20:31
3 rounds of 10: hollow rocks/ supermans
That POOR Pineapple