Posterior Chain: Activated

Aug 26th, 2013

Category: Competitor

Posterior Chain: Activated

Early Morning Sprints

Early Morning Sprints

CFHQ is hosting an Endurance Cert at Southie in October. Click the logo to find out more.

Got the itch to compete.. Check out these local events…

CFNE Firebreather Festival 9.14.13

Vermont Spartan Race – Sunday, September 21-22nd

BeanTown Throwdown – Sunday, September 29th

Crossfit Lando Battle of the Sexes competition Oct 12

Warm-up
30 bandy good mornings
then
With an empty barbell
10 zercher squats
10 stiff legged deadlifts
10 bandy sumo deadlifts
With a 95/65 barbell
10 zercher squats
10 stiff legged deadlifts
10 bandy sumo deadlifts

Strength
1. Sumo Deadlift with bands – 3-3-3
Deadlift with bands– 2-2-2

2. Good Mornings 3×5
*feet in squat stance, much heavier than week 1

WOD
5 rounds of
In 2 minutes
Row 300/250
In the remaining time AMRAP KB Swings
Rest 1 minute

Games (108, 2pood)
Regional (2,1.5)
Open (1.75, 1.25)

Ca$h Out – Bandy Good mornings
Games -100
Regional – 75
Open – 50

* Green band = guys, blue band = ladies
* Not for time, focus on technique

DISCUSSION 34 Comments

  1. Biscoe 08/26/2013 at 11:44 pm

    warm up done
    sumo deadlifts up to 365 w/ blue band
    deadlifts up to 405 w/ blue band
    wod: lost track – was right around 10-15 each time
    cash out: 50 good mornings w/ green band

  2. Biscoe 08/26/2013 at 11:44 pm

    warm up done
    sumo deadlifts up to 365 w/ blue band
    deadlifts up to 405 w/ blue band
    wod: lost track – was right around 10-15 each time
    cash out: 50 good mornings w/ green band

  3. Mattw 08/26/2013 at 11:42 pm

    Sumo DL: 345×3 blue band
    Regg DL: 365×2/385×1 blue band

    WOD
    #106 10,7,6
    #88 10,10,10

  4. Mattw 08/26/2013 at 11:42 pm

    Sumo DL: 345×3 blue band
    Regg DL: 365×2/385×1 blue band

    WOD
    #106 10,7,6
    #88 10,10,10

    • Goose 08/27/2013 at 1:50 am

      Sounds like Rip is bitter that he is no longer employed by CrossFit.

      • Shamwow 08/27/2013 at 12:49 pm

        I bet you anything he’s even more bitter about a drunk DeDonno having a better looking “Grace” than he does.

    • Goose 08/27/2013 at 1:50 am

      Sounds like Rip is bitter that he is no longer employed by CrossFit.

      • Shamwow 08/27/2013 at 12:49 pm

        I bet you anything he’s even more bitter about a drunk DeDonno having a better looking “Grace” than he does.

  5. Gillian 08/26/2013 at 8:45 pm

    Warm up: done
    Sumo deadlifts. Up to 135# with double wrapped red band
    Deadlifts up to 205# with double wrapped band
    Good mornings up to 135#
    Wod 18 16 13 13 12 at open
    Cash out 50 bandy good mornings with blue band

  6. Gillian 08/26/2013 at 8:45 pm

    Warm up: done
    Sumo deadlifts. Up to 135# with double wrapped red band
    Deadlifts up to 205# with double wrapped band
    Good mornings up to 135#
    Wod 18 16 13 13 12 at open
    Cash out 50 bandy good mornings with blue band

  7. Schurko 08/26/2013 at 5:28 pm

    After a week in Ireland I’m pretty sure I sweated pure Guinness today.
    Sumo: up to 335 with double wrapped blue bands
    Regular DL: up to 365 with double wrapped bb
    Good mornings: 205#
    WOD: 45 reps with 106#. That got heavy fast.

  8. Schurko 08/26/2013 at 5:28 pm

    After a week in Ireland I’m pretty sure I sweated pure Guinness today.
    Sumo: up to 335 with double wrapped blue bands
    Regular DL: up to 365 with double wrapped bb
    Good mornings: 205#
    WOD: 45 reps with 106#. That got heavy fast.

  9. dudley 08/26/2013 at 2:36 pm

    where’s the pic of Alden pulling up limp during those sprints? Sumo DL: think 205; reg DL: think 235 or 255; good mornin: 215; WOD: no idea rep count @89# pood, best guess 7-8. another solid job tracking. 100 bandys then some other core stuff.

    • Shamwow 08/26/2013 at 4:22 pm

      By “other core stuff” Dudley means that he did GHDs with 45# plates on each shoulder.

      • Kenny "F'n" Powers 08/26/2013 at 5:12 pm

        you are starting to post like me….

        Shamgina, those plates were 55 and he had a 20# MedBall tucked under one of his chins.

        Dudley, by the way, “Alden pulling up limp” is a bit embarrassing…but glad you noticed.

  • dudley 08/26/2013 at 2:36 pm

    where’s the pic of Alden pulling up limp during those sprints? Sumo DL: think 205; reg DL: think 235 or 255; good mornin: 215; WOD: no idea rep count @89# pood, best guess 7-8. another solid job tracking. 100 bandys then some other core stuff.

    • Shamwow 08/26/2013 at 4:22 pm

      By “other core stuff” Dudley means that he did GHDs with 45# plates on each shoulder.

      • Kenny "F'n" Powers 08/26/2013 at 5:12 pm

        you are starting to post like me….

        Shamgina, those plates were 55 and he had a 20# MedBall tucked under one of his chins.

        Dudley, by the way, “Alden pulling up limp” is a bit embarrassing…but glad you noticed.

  • Kara 08/26/2013 at 2:03 pm

    Warm up: done
    Sumo dead lift: 145# w red band
    Dead lift : 195# w red band
    Good mornings: 125#
    Wod: 85 @ open
    Cash out: 50 w/ blue band
    Small crowd today in BT and regular class. Everyone must do fun things Sunday night but me 🙁

  • Kara 08/26/2013 at 2:03 pm

    Warm up: done
    Sumo dead lift: 145# w red band
    Dead lift : 195# w red band
    Good mornings: 125#
    Wod: 85 @ open
    Cash out: 50 w/ blue band
    Small crowd today in BT and regular class. Everyone must do fun things Sunday night but me 🙁

  • Petra 08/26/2013 at 1:52 pm

    Warmup: done
    Sumo deadlift: 145# with double-wrapped red band. Started too light.
    Deadlift: 205# with double-wrapped red band
    Good mornings: 125#
    WOD: 95 @ open
    Cash out: 75 w/ blue band

    Worked on bar MUPs afterwards. I just don’t get’em.

  • Petra 08/26/2013 at 1:52 pm

    Warmup: done
    Sumo deadlift: 145# with double-wrapped red band. Started too light.
    Deadlift: 205# with double-wrapped red band
    Good mornings: 125#
    WOD: 95 @ open
    Cash out: 75 w/ blue band

    Worked on bar MUPs afterwards. I just don’t get’em.

  • Kenny "F'n" Powers 08/26/2013 at 1:12 pm

    Warm up done

    Worked with Dudley and didn’t pay attention to weight for Sumo deadlift/deadlift…Pretty sure it was around 500#’s
    135 for good mornings

    WOD: 2 pood (ran out of the 88# KB) 20,10,11,10,10 (61)…I could say something funny about going from 20 reps to 10…but I’ll keep it PG today

    cash out: 100 stupid bandy things….I have vertigo now

  • Kenny "F'n" Powers 08/26/2013 at 1:12 pm

    Warm up done

    Worked with Dudley and didn’t pay attention to weight for Sumo deadlift/deadlift…Pretty sure it was around 500#’s
    135 for good mornings

    WOD: 2 pood (ran out of the 88# KB) 20,10,11,10,10 (61)…I could say something funny about going from 20 reps to 10…but I’ll keep it PG today

    cash out: 100 stupid bandy things….I have vertigo now

  • Stafford 08/26/2013 at 1:03 pm

    Warmup done

    Sumo deadlift. Up to 185
    Deadlift 185 215 215
    (Both with blue bands )

    Good morning 135 165 165

    Wod. 2 pood. 10 8 8 8 9 (43 total)

    Cash out. 50 with green band.

    Felt stronger through everything today even though it was a really sluggish Monday morning

  • Stafford 08/26/2013 at 1:03 pm

    Warmup done

    Sumo deadlift. Up to 185
    Deadlift 185 215 215
    (Both with blue bands )

    Good morning 135 165 165

    Wod. 2 pood. 10 8 8 8 9 (43 total)

    Cash out. 50 with green band.

    Felt stronger through everything today even though it was a really sluggish Monday morning