4/25/2012

''Bruce's Pain Cave'' (04.25.2012)

''Any intelligent fool can make things bigger and more complex...
It takes a touch of genius -- 
and a lot of courage, to move in the opposite direction.''
--Albert Einstein







Warm-up Drills (04.25.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-5-5-5-5'' (04.25.2012)
Work up to and find a 5 Rep Maximum Deadlift using no more than 5 working sets (with a minimum of 2 warm-up sets).

Deadlift 5-5-5-5-5

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Bruce's Pain Cave'' (04.25.2012)
100 x Double-unders
21-18-15-12-9-6 reps of
KB Swings (32/24kg)
Ring Push-ups
100 x Double-unders

Post times to comments.

Burpee Challenge (Optional)
99 x Burpees
Mobility WOD

CrossFit Endurance Rest Day (04.25.2012)

12 comments:

Sarah said...

Deadlift 5's
195x5

Bruce's Pain Cave
20:23 Rx

Anonymous said...

GODSPEED SAMY WE ALL MISS YOU AND WANT YOU BACK

Morgan said...

220x5 -> this makes me doubt that my max is still only 240.

Bruce's Pain Cave
19:27 Rx

My back is a pain cave.....

Alison said...

Deadlift 5's
115x5
"Bruce's Pain Cave"
20:00
400 SU
20kg/ab mat-105 reps

Who is Bruce?

sdaghir@gmail.com said...

Bruce is Mike's alternative personality.

Anonymous said...

deadlift 145x5

Bruce's Pain Cave
standard push-ups
single unders
19:24

Jojo

Anonymous said...

deadlift 275lb X5 I ran out of reps, I felt like I could have done a little heavier...

Bruce's Pain Cave
18:27

Filipe

Peter said...

Deadlift 5-5-5-5-5
235 x 5

Bruce's Pain Cave
20:04 (24kg KB)

Joshua said...

Deadlift 5-5-5-5-5
355x5

Bruce's Pain Cave
w/ CFGS Pushups
17:14

thammond18 said...

Deadlift x5's...365x5
Pain Cave...17.11rx
tommy

Mint said...

Bruce's Pain Cave

100 DU
21-18-15-12-9-6
75# db snatch
ring push-ups
100 DU

14:55

Gene said...

Deadlift 5's
205x5 achieved on 4th set. Attempted 215 on 5th set but failed @ rep 4.

Bruce's Pain Cave
400 SU
20kg kb unbroken because Marcus said I had to at that weight
Standard Push-ups
400 SU

19:52