Saturday January 8, 2011

Change is in the air.  And it feels good.  Congrats Niner fans!  (pic courtesy of Yahoo sports)

*C.A.T. double day (resting 3 hours between workouts)

Class WOD (DD #2)

ROMIK focus

- Hip flexor wall of death... can you touch your butt to your foot yet? ...or touch the wall with straight arms above your head? ...all while keeping your knee on the wall.

Strength

- Deadlift 1-1-1-1-1... find your max for the day.

MetCon

For time:

4 x 600m run; rest 3 min bt attempts

*For 600m, run out 200m, back to the start, then out 200 again.  Kinda like a 200m liner.

C.A.T. DD WOD #1

(Thurs MetCon)

3 rounds for time:

- (21-15-9) squat snatch

- (4-3-2) rope climb

Post results and thoughts to comments.

Comments

[giselle]

dl: attempted 195 twice and failed, went down to 190 and got it. funny how 5 lbs can make such a difference... hmmm, all mental maybe?

metcon
2:54
3:00
3:07
3:02

[James]

Deadlift: 325(PR)
2:15
2:15
2:30
2:25

[Aaron]

Deadlift 285 - heaviest I've gone in awhile - gettin old cause I am feeling the soreness now

Run - 2:25, slower, slower, and very slow

[Dato]

Deadlift - 350 (PR)

Runs - 2:59, 2:49, 2:51, 2:38

[Roxan]

Deadlift: 220, but it was ugly. Stopped there since I have not been as consistant with my workouts and I didn't want to hurt myself. I think my one rep max is either 225 or 230, can not remember...
MetCon - Ahh running, we are so not friends. I have no idea what my times were, but lets just say it was something like pretty slow:thirty. Thanks Christine and Alicia for pushing me. Your girls are awesome! xo

[Lu]

255 PR!!! (that's twice my body weight)

Finished it of with a 500m and a 2000m row for time

[Mike MacD]

315 deadlift (PB)

2;20, 2:27, 2:30, 2:38 runs

[Ryan]

DL = 300

Runs (Hills in the way):
2:42
2:33
2:32
2:33