WOD 2/2/10
Strength Cycle #2
Increases will be made to 1RM's. If you were right on in the last cycle, add 5 Lbs to the Presses and 10 Lbs to the Squat/DL
If you were high repping the final open ended sets (12+ reps), then re-calculate a new 1RM using averages of the 3 weeks prior and use that.
Squat
5x65%
5x75%
5+ x85%
Bench Press
5x65%
5x75%
5+ x85%
Rest
3 Rounds - No time
200m Sprint
10 Wtd Pull Ups (25)
10 Ring Dips (25)
The SacTown ThrowDown is coming up! We would love to see a strong contigent of not only competitors, but supporters as well. If you have the chance, come on down and watch the action take place at CrossFit East Sac on February 13th, starting at 9 AM. For those of you competing, make adjustments to your WOD schedule to minimize any chance of under recovery prior to the event. Make sure you are working on your weaknesses so we can reduce any need for scaling!
It's hard for me to find people up to some of the hair-brained schemes and ideas I come up with. I will see something, think "That looks hard/fun/dumb. I think I should try it". So I do and it is hard/fun/dumb but the trick is now getting other people to want to give it a shot. Thankfully, I have Jimmy and Rob around at night when no one else is there to try these feats or difficulty/pleasure/stupidity. The 400m 135 Lb Barbell walks last week were no exception. It was a friggin' shoulder and trap killer! Thank God for friends who think the same way I do!
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Comments
***If you plan to attend the throwdown as a spectator REGISTER NOW! I am telling you all first, but tomorrow all participating teams are going to be warned as well. The throwdown has been sold out for team slots for some time now, and it WILL sell out for spectators as well. When it sells out, if you didn't sign up, you will be out of luck. We have limited space so you must register if you plan to attend. If you do not register on time, do not show up to the event. Also, I need more volunteers. If you can be there from 9:00 AM until 5:00 PM please register to help out. Thank you!"
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On a happy note, my "shrine" looks like a stripper pole.
You feel better
You perform better
and
You look better NEKKED
Works for me!
Rich" Posted in WOD 8/28/10
Rich
P.S. Scott I heard Progenex is coming out with a new baby formula." Posted in WOD 8/29/10