"We do not rise to the level of our expectations.We fall to the level of our training."
--Bushido:
The Way of the Warrior
Warm-up Drills (10.19.2009)
2:00 x Single-unders
18 x Hang Squat Cleans (45lbs)
1:00 x Double-unders
18 x Push Jerk (45lbs)
:20 x Rest
:30 x Abmat Sit-ups
Post distances to comments.
2:00 x Single-unders
18 x Hang Squat Cleans (45lbs)
1:00 x Double-unders
18 x Push Jerk (45lbs)
''Max Effort Deadlift Singles'' (10.19.2009)
1-1-1-1-1-1-1
Post loads to comments.
Skill Development (10.19.2009)
Complete 4 rounds of the following, working towards max reps every work interval.
:30 x HSPU's1-1-1-1-1-1-1
Post loads to comments.
Skill Development (10.19.2009)
Complete 4 rounds of the following, working towards max reps every work interval.
:20 x Rest
:30 x Abmat Sit-ups
:20 x Rest
Repeat
Post total reps to comments.
CrossFit Endurance WOD (10.19.2009)
Swim, Bike, Run, or Row (C2)
3 rounds total with 2:00 recoveries between.
CrossFit Endurance WOD (10.19.2009)
Swim, Bike, Run, or Row (C2)
3 rounds total with 2:00 recoveries between.
All sets are maximal effort
:30 x :30 rest
:30 x :25 rest
:30 x :20 rest
:30 x :15 rest
:30 x :10 rest
:30 x :05 rest
:30 x Done...
:30 x :30 rest
:30 x :25 rest
:30 x :20 rest
:30 x :15 rest
:30 x :10 rest
:30 x :05 rest
:30 x Done...
2:00 Recovery
Post distances to comments.
Posts
22 comments:
115/165/185/195/205/215/235
~mikolaí
JoeF
Max effort dead lift
225/235/245/250/255/260/270
Max Effort Deadlift
245-265-285-305-315-325pr-335pr
150? for HSPU/Abmat
Dang!
"MAX EFFORT DEADLIFT"
185-205-225-245-275-295(pr)-315(pr)
180 for HSPU/AMSU post workout....workout.....
-PK
Max Effort Deadlift
155/165/175F/170/175F/175F/175
180 post workout
Justin S.
Max Effort Deadlift:
315-365-385-410(pr)-420(pr)
Max Effort Deadlift
Mike L.: 335/365/385/405/415/425/435F
oh my favorite day.. dam wish i was there to sling some lead! good luck all. and a good tip as to tell how hard you are trying on the deadlifts is if you are doing a deadlift and a little bit of pee pee comes out you working pretty hard.
Billy the tuff
Actually, Billy, you regularly have an issue with wetting yourself because you are apparently the only freak still crazy enough to use lead weights.
Oh, wait... ''sling'' lead weights haha.
Come back soon dude, it's way to polite in here without you.
Max Effort DL
455/475F/475F/475F/475F/475F/475F
wasn't in the right mindset for some reason today
-Rambo
Rambo, next time that happens (especially after watching yourself fall into an groundhog day situation of failed reps) just split the difference between what you last achieved and what you were struggling with.
There will always be a mental aspect tied to our training success, but looking at your numbers I'm going to throw a couple lucky guesses out there.
1. You warmed up with less than ten reps before moving into your first max effort pull.
2. You were rushing and not timing your recovery intervals to make sure you had yourself primed for more max pulls.
3. 475 is getting pretty close to maximal load, so to use a 20 lb jump was probably too much % load increase for your barely sub-max pull.
We've all had similar situations happen to us at some point or another, so one thing we should be trying to do is not only learn these damn hard leassons fast for ourselves, but also so we can look out for the rest of our crew in there.
Sorry if you feel I'm picking on you, but your numbers literally couldn't have drawn a better picture of your frustration and why, hopefully everyone comes into the next MEBB training day with a mind sharper than champion chess victors. Go dream about tomorrow's hell.
Lynn
Max effort deadlift 135/155/165/195/205/215/225
HSPU mod/ab mat sit ups total = 129
225/245/275/315/335/350
Jim
Max Effort Deadlift Singles -
185/195/205/215/225/235/250
Bada Bing
185/205/225/245/255/265/275
Indy
155/165/175/185/195/205/215
141 post workout
Khan
185/205/220/235F/225/230F/230F
crossfit fail? I got in early this morning and no one was here :(
Thanks Samy, all three of those assumptions were correct, lesson learned.
145/155/165/175F/170/175F/175F
Well 170 was a Personal Record anyway
OD
315/365/385f/385f/385f
Im not sure what was wrong w/ me today, I didnt get within 60lbs of my max.... although I am coming off an injury.
Kevin Jones
315/335/355/375/385F/385/405F
for some reason I was feeling this today, like rambo must not have been in the mind set
20091019 - Max Effort Deadlifts
I got bogged down with school work, so I'm a day behind, but I got these deadlifts done.
305-315(PR)-320(PR)-325(F)-315
-Bert
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