Pwr Clean- 155Squat- 215Bench- 155Dead Lift- 295
Power Clean- 135Squat- 285Bench- 155Dead Lift- 325Total: 900
Power Clean - 165Squat - 225Bench - 205Dead Lift - 315Total: 910
Power Clean: 215Squat: 275Bench Press: 215Dead Lift: 405Total: 1,110
PC - 165Squat - 215Bench - 215DL - 265Total - 860Sam - WICKED numbers!!!
Couldn't do the WOD today since I am on vacation in Delaware so I took my kettle bell down to the beach and did the following:AMRAP 20 min of:10 x 55 KBS10 x Burpee10 x Squat250m run in the sand (125 down and back)8 rounds was my total. By the way, sand pretty much makes all of those exercises suck even more. Good week, look forward to being back with the group on Monday. Oh yeah, Sam, those numbers are awesome but tell me you've been sandbagging. 215lb power clean is pretty solid. You should be able to kill a squat clean. We'll work on them next week. Good other numbers too.
I would just like to point out that I haven't been sandbagging-the fact is that I'm in terrible shape right nowwhen it comes to anything outside the realm of a one-rep max or general power workout. It's hard to do well at anything else when your last two mile run time was 14 minutes. I'm working on that though, and have been doing a few of the crossfit endurance workouts 2-3 times a week as well. Also form on the more complex exercises like squat-cleans and so forth is something I could use some help with. It also helps to be 22 years old.
Sam-It also helps to have tree trunks for legs. It is going to be awesome to work with you these next few months. You are going to be a beast when you leave here. Don't worry about that 2 mile time, it will drop significantly.
Made up the Stony I run from earlier this week starting roughly from the same point. 27:56. Used a double stroller + 2 kids = approximately 110#. AVG HR: 152Peak HR 185. My HR peaked about halfway up the hill. I noticed that I could not break 180 after that which seems to validate the CF concept of shorter and more intense workouts lead to a greater output.
Rest day....will also use the weekend too. The 3 days will be good for the body.
Power Clean - 230Squat - 350Bench - 285Dead Lift - 345Total - 1210Good week of workouts. Liked the variation. Thanks Mark.
Power Clean - 165Squat - 245Bench - 190 (95)*Dead Lift - 285Total: 885*My right chest and arm are still a bit messed up, so I did one-arm dumbbell bench with my left. Then doubled the weight.
PWR Clean - 225Bench - 205Squat - 280Deadlift - 365Ran out of juice on the bench, definitely a good workout program this week. Sam, awesome work.
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