07/23 3 BARS OF DEATH

[Put Up or Shut Up]

Warm Up: 3 rounds: 400 M run, 20 KB swings (55#), 15 pull-ups

Strength / Stamina: 3 Bars of Death
10-9-8...1 of:
Dead Lift (1.5 x BW)
Bench Press (BW)
Power Clean (3/4 BW)

Durability: Run 2 miles at a fast pace. Yoga or Active Stretch 15 minutes
_____________________
1. Partner pushup ladder (CTD): 1-10-1. Broke at 7 on the way back down, which was frustrasting but ive done a lot of pushups and burpees this week. Then did 100 PST-style situps.
2. Strength: 5x3 Deadlift (2 mins rest btw sets): 315# for all sets
3. Training partner and I only had access to two barbells as the gym was crowded. Therefore, we did 10-9-8...1 of Bench Press (185#), Hang Power Clean (135#). We went from the hang in order to prevent bouncing on the cleans. Did not time as we traded off sets, but we were both able to complete all sets unbroken (he could have gone heavier).

On the last round of bench press, my training partner looks at me and says, "F*ck this single, im going max reps." He knocked out 13 at 205#. Not wanting to be outdone and outworked, I hit my 1-rep bench press, then said, "Im going max reps on the cleans." From the hang position (no bounce, lol), I got 21 straight cleans at 135#.

Thursday workouts-
AM: "Brick Session" 5 mile run (36:20 over very hilly terrain), 5-7 mins rest, then 1 mile swim in 50m pool using css (26:10; held the equivalent pace of 7:52 per 500 yds). The 1 mile swim was mentally tough.
PM: On the minute, for 20 minutes, 6 DH O-ring pullups, 6 burpees. Completed w/all unbroken sets.

[Jester06]

1. Rx'd w/45# KB

2. 23:22 - (230# DL), (155# BP), (120# PC) - Perfect form on all. Should have gone way up on PC's probably to 135#. Snatched the last PC for fun. 155# BW

3. Rx'd - Slow as hell. It was incredibly hot today on the track ~100 degrees. No excuse though.

Notes - Gonna do a short metcon tonight with my new BATES.

[bochmaster]

WU: I did "Hell-In" Tuesday so I just worked on my snatches
STR: Did 3x5 Back Squat at 150,175,200#. Got 10 reps at 200#
STR/STA: 24:21. Used 255# for Deadlift, 155# for Bench Press and 127.5# for Power Cleans
DUR: No run today, I had to get my lawns mowed. Did a short metcon after mowing.
3 rounds for time: 20 KB Swing (70#), 40 Double Under. Time: 4:41. This was difficult.

[frost]

WU: RXd

Str/Sta: DL: 255#, Bench: 170#, PC: 135#...19:54. Awesome workout

D: RXd in 15:02. Not great time..high humidity and running don't mix well with me for some reason

[twil44]

WU: RX'd

BW=180
Str/Sta: DL-270 BP-180 PC-135
TIME=16:23

Dur: RX'd at 6:45ish pace

Added at the end 3rounds
25x 4-count flutter
25x pushups
25x situps
5x pullups

Stretched

[vertigo]

Warm Up: rx'd

Strength/Stamina: DL @255 BP @175 PC @135 rx'd 23:10

Durability: rx'd

[10Troy]

Warm Up: RX
Strength/Stamina: 205# BP, 155 PC, 275 DL. Will complete the DL later at home too noisy - only did the 10 and 9 reps in the gym
Durability: will row 5K at home

[TreyFischer]

WU: as rx'd - took about 10 min.
STR/ STA: I am 6 foot 1 and weight roughly 182lbs.
DL: 270
Bench: 185
PC: 135
as rx'd took about 26 min, this was the first time doing this Crossfit WOD and i definitely enjoyed it!
DU: 12: 17 in boots ( not my best time)

[Myth]

Warm Up: rx'd- Funny how our warmup is Helen, no wonder there are so many jealous SEALFit haters!

Strength / Stamina: 12:24- based on BW of 180.
Dead Lift=270
Bench Press=180
Power Clean=135

Super stoked at this time, especially cause last time I did this with only 225 for deads and got 14:20 back on New Years Day. Major improvement! All sets were unbroken. Killer on the lower back and grip!

Durability: ran @ 6:25 pace. Ran in my Vibrams...getting used to the pain now, feels very natural, I love these things!

Yesterday was a 9 mile ruck with 45#

[Jbravo]

Warm-up rx'd
2 bars and a bag of death, 28:06
235 # deadlift, 80# sandbag push-ups, 115# power cleans w/ BW of 155#*
I only have one bar and no bench, I debated whether to do clean and then press for the bench but decided to go with weighted push-ups. Constantly changing the weight from 235 to 115 and back was definitely a pain in the ass and added a bit of time.

*My profile weight was from before I got mono. I got down to 147 lb and am slowly putting weight back on.