140404

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Aloha?

WOD 140404:

Strength

Establish a 1RM Deadlift.

*Have fun, but don’t take more than 3-4 heavy attempts.

Conditioning

Tests:

1) 1 set ME UB Muscle-Ups.

2) Run 400m AFAP.

3) 2:00 ME Handstand walk for total distance (not UB).

4) ME UB Wall Balls 20/14# (stop if you get to 150, note time).

27 thoughts on “140404”

  1. Gone all friday and saturday.. Had to do the workout tonight
    Deadlift
    405, 455, 505 (+5 pr), 545 (f), 520 (+20 Pr) I was thinking i was going to hit mid-500’s but i guess i can’t be upset since the heaviest deadlifts i have done in the past year was during 14.3.
    Tests (Had to improvise a lot)
    1.) no Rings, did bar muscle ups 5 (+2) Cant get over the habit of sending one elbow over first, and slowly bringing the other one up.
    2.) 500 meter row 1:24.7, (pr is 1:23.something)
    3.) 32 yards or 96 feet, i need to stop ignoring these things when they are programmed
    4.) DND

  2. Strength
    465 – 515 – 565(f) – 550 (f*)
    *Felt a “pop” in my lat; think/hope it is just a knot, but it put a crimp on the rest of the day.

    Conditioning
    1) Skipped
    2) Skipped
    3) Skipped
    4) 93 reps (+23)

  3. Strength: 345# (-10ish# from last summer)

    Conditioning:
    1) 5
    2) 1:15
    3) 200 ft.
    4) 50

  4. Deadlift
    315#, 335#, 355#, 365# (10# PR), 375# (20# PR) (hadn’t deadlifted in months)
    Tests
    1.) No Rings, subbed Bar Muscle Ups 10
    2.) 400m 1:20
    3.) 40 feet I really suck at these things. Going to go back at it Sunday for more skill work on it.
    4.) 50

  5. **curious what followers count as a PR… lifetime PR or just since you’ve followed TOW/crossfit?

    Strength: 355

    Conditioning:
    1) no rings (plus I’ve never attempted a MU). Did ME close-grip pullups (6) + Dips (8)
    2) 1:09
    3) shoulder taps x 52
    4) 42

    • For the most part, my lifetime PRs are my TOW/CrossFit PRs. Only exception is with the runs, where I doubt I’ll ever match my college track numbers (15 years ago).

  7. Deadlift
    455. Wayyy under my PR. (-50) Jesus I got weak during the open.

    Tests
    1. 8
    2. 1:02
    3. 105 ft
    4. 63

  8. Strength
    1) 405# – 40# pr

    Tests
    1) 7 – 4 rep pr
    2) 1:25
    3) 30ft – first time trying HS walks
    4) 35

  9. Strength: worked up to 355 (pr is 450) but feeling a strain in my groin that I injured in November so didn’t go any higher.
    Conditioning: 1) DND
    2) 2 min sprint on AD for calories – 45cal
    3) DND
    4) lactic acid overload at 45 lol

  10. Deadlift: 405 (-20)

    MU’s : 9 (+2)
    400: 60 sec (as fast as my treadmill would go)
    HS walk – 75 feet
    Wallballs: 50. Shitty but shoulders were just toast

  11. Strength
    435(-20 from summerPR) but safe and I’m not injured as I got injured last time.

    Tests
    1) 12– 2rep PR
    2) 63s —did 200m turn around, def should be sub 60.
    3) 105ft — off day
    4) 50

  12. Outside of our conditioning pieces I haven’t done Deadlifts in 2 years.

    Strength
    385#, -20 off lifetime PR

    Cond
    1.) 13, +2
    2.) 1:05, was sub 1:00 in HS but also 30# lighter
    3.) ~75′
    4.) 55

  13. 1) 455 (+35)
    2) subbed 7 ring dips + 7 c2b EMOM until I couldn’t …53 reps (4:00)
    3) subbed 300′ versaclimber – 1:28
    4) subbed ME handstand (feet together, perfect hollow) – 1:10 (+:10)
    5) 60

  14. Strength:
    1) 500 (35lb PR)
    -Apparently direct deadlift work IS overrated, sorry for ever doubting you Rudy.

    Test:
    1) 6
    2) 1min ME AD: 37c

  15. Dead: 315,405,455, put the belt on hit 500(20lb pr). Nice.
    Muscle ups: 7(-3) I’m fat these days
    400m: 69 seconds
    HS Walk: 55ft
    WB: 61

  16. M/30/175/5’9″

    1) 435, hit 465×3 TnG back in the fall at a comp. Atmosphere was a big help I figure.

    Test
    1) 9 bummed it wasn’t 1)
    2) 80s (1 sec off PR, no warmup lol)
    3) dnd
    4) 40… Hip is jacked up.

  17. Bbg: DND, did 435# at a comp a few weeks ago
    Tests:
    1) 10
    2) 60s, down and back course, sucks to try and regain your speed
    3) 75 ft
    4) 42, I’m terrible at these!

  18. Strength:
    1.) 425*PR, 450f

    Conditioning:
    1.) 11*PR
    2.) :64 (200m down and back)
    3.) 71′
    4.) 102*PR

  19. 28/170#/Norcal

    BBG
    435# PR (+5#) DL’s are not my thing.

    Conditioning
    1) 15 MU’s (-1)
    2) :57 (-by alot)
    3) idk… a good amount
    4) 90 PR (+14) Probably could have gotten 100 but I bitched out.

  20. Coaching at a track meet Friday,
    Did DL & 400 on Saturday morning.
    22/80bw

    DL to 185, tried 200 but didn’t break off the ground.

    400- 73s. I. Am not. A runner.

    Will do Saturdays training this afternoon.

  21. M/20/195
    Deadlift 465 (+40) last hit 425 december 2012
    Muscle ups 10 (+1)
    400 1:00 (5 secs away from lifetime pr)
    HSW 81 feet

  22. Strength:
    465, pr ~didn’t have an established pr before. Need work here. Warmed up to 390 then did attempts.

    Conditioning: Tests-
    1) 1 set ME UB Muscle-Ups. 11, got twisted on 11 and didn’t turn #12 over
    2) 1:06, didn’t have a tested 400 before. Left groin still having tightness/pain
    3) ~100 ft. first set was good after that several breaks in form
    4) 80 reps, goal was 100. Hadn’t tested a large set before

  24. DL 455 -20 Off a pr so damm
    Jerks 265 5lbs pr hit the boxes in the dip with 275 x2. Dam
    Then did Helen it sucked

  25. m/37/5’7″/185

    Strength:
    405 (+10 PR)

    Conditioning:
    1.) 2 (First time I’ve ever done more than 1 M/U in a row)
    2.) 1:11
    3.) 10.7 m
    4.) 32

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