Tuesday
03Nov2009
110309
Tuesday, November 3, 2009 at 5:09AM "Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness. When you wage a struggle, you might win or you might lose. But regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being."
-- Daisaku Ikeda
Preparation is essential to success. Approach the bar in the same manner each attempt to ensure a best fit position.
110309
Warm-up:
Foam Roll
-Calves
-Hamstrings
-Glutes
-IT Band
-Quad
-Lats
-Thoracic
Strength/Skill:
Overhead Squat
5-3-2-1-1-1
MetCon:
Complete 3 Rounds
500 m row
Bench press, 135 pounds (85) for max reps
Post your overhead squat to comments and your maximum reps for the bench press.
Reader Comments (18)
Awesome quote! Strength is where it's at!!!! STAY STRONG DIE HARD!!
Thanks for the vitamin D info Latzimus and Ray O. Great article from the Doc. I'm going out to buy Vitamin D this weekend!
Great quote Neal.
YES! Now I have a good excuse for eating Cocoa Krispies!! It will help boost my immunity!
http://www.naturalnews.com/027386_Kelloggs_food_cocoa.html
2 1/2 hours to lunch and my stomach is grumblingggggg. I need to think of a work snack that I will not be tempted to eat as soon as I walk in the door. Work eating is such a challenge!!!
85# on the OHS. Went back for more after the rowing WOD but was too fatigued and quickly failed. Will get higher next time.
15/10/13=37 reps. Didn't go all out on the first two rounds. Bench presses always makes me feel discombobulated...
135 lbs on the OHS. Definitely a PR. Although we've done this infrequently enough that I don't have any stats on it recorded anywhere that I can find. I know I've got more in me though. OHS is a lift that depends so heavily on proper form and technique it's crazy. Mentally keeping focus made a world of difference in my lifts this morning.
52 reps @115# on the bench press. I underestimated the weight I could handle on this one. But it was fun.
Good to have Peak back! Great work by everyone at 7AM I know at least Erica SC PR'd today, and there may have been others, great job!
Nicolette,
I will often pack a back of unsalted mixed nuts, some fruit and maybe some jerky (some companies add sugar read the ingredients) in my bag before I head to work. A small handful of nuts can be quite satisfying and keeps me functional between meals. Pretty sure it's all paleo too.
I'm the opposite of you Nicolette, I find work place eating much easier. I try to pack food the night before, usually end up doing it morning of and make sure I pack the essentials: Protein/Fat/good Carbs. I find going out & finding paleo foods difficult & expensive.
Just remember there was a time change too, so your body hasn't caught up to the clock yet, I found my energy waning at 11:15 yesterday!
It was nice lifting with Erica & Sarah today at 7am. Those chicks are much stronger than they think....Sarah rocked the bench press during the WOD as I stumbled off the rower each round, praying I could crank out a lot of reps on the bench prior to returning to the torture device!
AWESOME ALEX....Jivin' Jess & Energetic Erica SC look foward to playing the name game! :)
Great time chatting with Jess on the run (thanks for the social time Alex). Felt great on the OHS this morning, the rowing was another story all together...
Nicolette, I dont actually pack a lunch that I eat all at once. I pretty much graze all day, I pack chopped vegies (the same carrots celery and tomatos every day, which has gotten so boring that I now only eat it with nut butter if im pretty hungry), walnuts mixed with some raisins, an apple and leftovers from dinner (usually a chicken breast and veggies or something of the sort). Not sure if this helps since Im sure you are packing plenty, but its what works for me :)
Got up to 185# on the OHS. Our group didn't have time to do our last set of 1 rep, but would have tried to go up if we did. Lapidus did 185 as well and made it look easy. That guys da man.
58 reps (30,15,13) on the Bench Press.
Nicolette, I keep a huge stash of almonds at my desk. Usually during mid-afternoon, I'll have a fruit cup and some almonds as a snack. Tends to hold me over until dinner.
95 on the OHS. This is only the second time I've truly had the flexibility to overhead squat properly. So, while the weight might not be impressive, I was certainly happy.
21 reps on the bench press, I substituted an 800 meter run for the 500 meter row.
135 OHS before we ran out of time, no PR, no donut.
17,15, 13 on the benchpress, at 135#, sandbagging all the way of course.
Thanks for the motivation, Melissa!
73# for 2 on the OHS. Failed at 80 for 1.
43 (19, 15, 9) reps at 85# on the bench press. Had absolutely nothing left in the tank on the last round
400m backwards for the warmup was tough. I should do that more often.
215 OHP, or "only 5 lbs over bodyweight" as Nigel likes to say.
53 reps on the bench (31, 12, 10), with 500m row times of 1:32, 1:44, and 1:50.
I had spent the weekend eating food that was not exactly paleo or zone friendly.
The rowing today felt nauseating... much more than usual. Crossfit is my penance.
Great working w/ SJ and Lora. 75# OHS. tried for 77, not tonight. I'll take the 2 lb pr.
Bench (20,15, 11) 65#
Lots of goats in my barn yard. Primarily wish I could cut out sugar after 10 PM.
92# OHS (2# PR thanks to Jamie and Marlies).
43 reps on the bench (17/14/12). Trying to keep up with Nigel! A little friendly competition…..
86# on the OHS, 13# PR.. Attempted 93#, then 88#- finally went to the fractionals which was a good choice. Then I was absolutely smoked after the first row. Ran short on time for the workout and ended up doing 1 rd at 55 (14 reps) and one at 45 (21 reps) but completed all 3 rows. Oof.
just realized that I left my paleo challenge packet by the coats.. if anyone sees that could you please put it in an office? I'll be in for the 8A tomorrow..
177# for OHS, best rep of the day so wish I hadn't run out of time (previous PR is 185x5 so eh). Nearly died during the metcon, holy crap.