WOD
11
Posted February 5, 2010 in WOD by Turbo

Saturday, February 6th, 2010

CFW out and about: Steve A. in Hawaii

Workout of the Day

A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

Source: OPT
Recommended training day for Sectionals athletes; Sunday on as well

Happy Birthday Lise!!!

In other news, Nat G. is putting together a team for the Great Grain Relay and is looking for some female runners for the team.

The event is held on Sat Feb 27, 12-2pm, teams of 5. Each member will run 800 then pass the sponge to the next member to run 800m etc for a total of 2 hours. The team with the highest number of laps wins.

It’s $100 for a team of 5 and the proceeds (while it’s called the Great Grain Relay) actually go to Juvenile Diabetes. It’s held at the Field house at U of M.

If interested, speak directly with Nat G. or to me and I will pass along the message.

11 Comments to “Saturday, February 6th, 2010”

  • E.
    February 5, 2010 at 7:53 pm

    SInce Strength has been the theme this week I thought I would post a couple of vids…
    Here are a couple of one of my favorite lifters….He makes the Incredible Hulk look like a wuss…

    http://www.youtube.com/watch?v=wh-ikyBAQr8&feature=related

    http://www.youtube.com/watch?v=boLl8rGhJvE&feature=related

    Deads and chins……at 270+ pounds….not bad…(may struggle with Murph though.. ;) )

    E.

  • Scott
    February 5, 2010 at 9:33 pm

    Just saw Oliver making his national Crossfit debut on OPT’s site, and getting great notoriety (as expected). Great job Brendan. Looking forward to the day when he kicks my ass at WOD’s too!

  • Pascal
    February 6, 2010 at 12:26 pm

    I love strength days:

    265 lbs – deadlift (PR for 3)
    135 lbs – bench
    No cleans (rotator cuff is still recovering)
    3 sets of GHD raises (did not have enough time to finish the entire workout)

  • MLC
    February 6, 2010 at 2:17 pm

    DL @ 240
    Bench @ 85
    Cleans @ 120
    5×15 GHD

  • Turbo
    February 6, 2010 at 3:57 pm

    DL @ 175#
    Bench @ 70#
    Cleans @ 90
    5×15 GHD (last 3 sets weighted with 15#db)

    later on I’m going to tumbling class (handsprings & round-offs!! :-)

  • Tapout
    February 6, 2010 at 4:13 pm

    DL @ 235#
    Bench @ 70#
    Cleans @ 90#
    5 x 15 GHD

  • Eric
    February 6, 2010 at 4:21 pm

    D.L. @ 400#
    Bench @ 200#
    Cleans @ 145#
    5 x 15 GHD (this was BY FAR, the most difficult…

    E

  • Nat G
    February 6, 2010 at 5:50 pm

    swim 3.5 k
    DL @ 210
    Bench @ 65
    Clean @ 85
    5 x 15 GHD

  • Kimberly
    February 6, 2010 at 6:12 pm

    DL @ 205# (they were over before they even started!)
    Bench @ 65 (not explosive enough)
    Clean @ 95
    5 x15 GHD (oiy)

  • brendan
    February 6, 2010 at 6:23 pm

    DL: 335#
    Bench: 145
    Clean: 175
    5×15 GHD… it was a milestone for me to get through 75 of these!

  • Eric
    February 6, 2010 at 8:55 pm

    Hey Brendan…thanks for the clean tips….did some more at home tonight and they felt pretty smooth….. (for me that is ;) )

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