Posterior Chain: Activated

Early Morning Sprints
Early Morning Sprints

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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

34 Comments

  • Biscoe

    08/26/2013 @ 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

    • Biscoe

      08/26/2013 @ 11:45 pm

      effectively sweat out countryfest tonight

  • Biscoe

    08/26/2013 @ 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

    • Biscoe

      08/26/2013 @ 11:45 pm

      effectively sweat out countryfest tonight

  • Mattw

    08/26/2013 @ 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

  • Mattw

    08/26/2013 @ 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

  • Shamwow

    08/26/2013 @ 10:28 pm

    Pretty good read from Rip about the high-rep olympic lifts.

    http://www.t-nation.com/free_online_article/most_recent/fallacy_of_high_rep_olympic_lifting

    • Goose

      08/27/2013 @ 1:50 am

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

      • Shamwow

        08/27/2013 @ 12:49 pm

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

  • Shamwow

    08/26/2013 @ 10:28 pm

    Pretty good read from Rip about the high-rep olympic lifts.

    http://www.t-nation.com/free_online_article/most_recent/fallacy_of_high_rep_olympic_lifting

    • Goose

      08/27/2013 @ 1:50 am

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

      • Shamwow

        08/27/2013 @ 12:49 pm

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

  • Gillian

    08/26/2013 @ 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

  • Gillian

    08/26/2013 @ 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

  • Schurko

    08/26/2013 @ 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.

  • Schurko

    08/26/2013 @ 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.

  • dudley

    08/26/2013 @ 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 @ 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 @ 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 @ 5:22 pm

          it’s nothing to be embarassed about

          • Shamwow

            08/26/2013 @ 9:15 pm

            Trying to grow up to be just like you, Mr. P.

  • dudley

    08/26/2013 @ 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 @ 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 @ 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 @ 5:22 pm

          it’s nothing to be embarassed about

          • Shamwow

            08/26/2013 @ 9:15 pm

            Trying to grow up to be just like you, Mr. P.

  • Kara

    08/26/2013 @ 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 @ 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 @ 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 @ 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 @ 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 @ 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 @ 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 @ 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

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