3-3-3-3-3 Deadlift
"Diane"
21-15-9
Deadlifts (No more than 50% 1RM)
Handstand Push-ups
3RM: 155#
Time: 5:17
Comments: 95# deadlifts, HSPU on 20" box with an abmat on the floor. Todd scaled it using knees on the box, which I had never done. We had previously used toes and a pike position, and I have to say at that scale, I NEVER got full range of motion. The knees on the box felt much better form-wise. Did all the HSPUs unbroken, and the DLs only broke on the 15 rep set. This WOD felt pretty good (nice and quick!). The HSPUs are going to hurt me tomorrow... Not sure how the deadlifts are going to come back to haunt me, but my foot hurts again, so I'm icing it and hoping for the best. Didn't have a score for Diane yet – always good to get a new number on a named WOD.
12.06.2010
12.01.2010
12.01.10 - Plyos and Presses
Strength
5-5-5-3-3 Press
AMRAP (As many reps as possible)
50 Double Unders
20 Box Jumps (24/20#)
3RM: 75# (2x 80#, 85# 1RM)
Reps: 4.5
Comments: Due to the whole foot thing, I was too scared to jump rope or box jump. So I substituted a 250m row for the jump rope, and did 20" step-ups with 10# dumbbells in each hand. Tim told me on a step-up, you're not to actually 'step' with your second foot, but raise your knee as if you're actually climbing stairs, then bring it back down to the ground. This gave my left quad and incredible workout (when I did it right, about 1/2 the time). I didn't want to have to switch legs and land back on the bad foot see? So when I switched legs I did put my second foot down on the box. Still a sweaty mess after, still breathing heavy and red-faced, I thought this was a nice way to scale down. I was kinda pumped about my press numbers at the end. Stayed and did some foam rollers on my legs. Not feeling so hot after jumping back in with The Bear... But a good pain.
5-5-5-3-3 Press
AMRAP (As many reps as possible)
50 Double Unders
20 Box Jumps (24/20#)
3RM: 75# (2x 80#, 85# 1RM)
Reps: 4.5
Comments: Due to the whole foot thing, I was too scared to jump rope or box jump. So I substituted a 250m row for the jump rope, and did 20" step-ups with 10# dumbbells in each hand. Tim told me on a step-up, you're not to actually 'step' with your second foot, but raise your knee as if you're actually climbing stairs, then bring it back down to the ground. This gave my left quad and incredible workout (when I did it right, about 1/2 the time). I didn't want to have to switch legs and land back on the bad foot see? So when I switched legs I did put my second foot down on the box. Still a sweaty mess after, still breathing heavy and red-faced, I thought this was a nice way to scale down. I was kinda pumped about my press numbers at the end. Stayed and did some foam rollers on my legs. Not feeling so hot after jumping back in with The Bear... But a good pain.
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