deadlift
1-1-1
Compare results to July 11, 2012.
then, three rounds; rest amply between rounds:
max strict pull-up*
10x strict toes-to-bar
max plank hold
*If previous score is greater than 10 repetitions, add weight.
This workout is scored by the total pull-ups completed from all three rounds, and the total time held in the plank position from all three rounds.
…after three days back, with taking a whole three weeks off… this is how i feel.
it’s not pretty. it’s really.. really not pretty. form? mobility? pah!
… there’s a lesson to be learned here, i’m just not sure what.
embedded pictures don’t work on the internets today, apparently. link!
http://i.imgur.com/iURis.gif
Hey Mike F. here is the paleo pancakes recipe I was talking about yesterday:
http://www.catalystathletics.com/recipes/recipe.php?recipeID=27
Diet tips: Eat these every day! And drink protein at least 2x daily. With coconut water. And a jar of almond butter 😉
http://www.youtube.com/watch?v=dpZChF7p1Sk
i am so hungry now!
i am going to try these pancakes this weekend.
As always you are doing this diet as Rx and Mel is going to scale me, since i am doing only 1 or 2 lifts a day and you are doing multiple lifts!
What? I’m not going to touch your diet, Mike! Eat like Christy and get huuuge!
Also, for everyone who struggled on one of those warm-up drills yesterday (you know which one I am talking about), skip to minute 1:54 of the video below. And please, watch over, and over, and over again. This is a little bit of a progression on what we did, but you just might see it again soon!
http://youtu.be/TYpXZrQIq5w
–Scores–
Bill G.: 295-315-335-lbs., 12, 2:55 (15-lbs., 2 rounds)
David O.: 295-315-325-lbs., 7, 6:00 (15-lbs.)
Ivy F.: 225-260-260-lbs., 11, 4:06 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Johnny A.: 230-255x-225-lbs., 19, 3:42 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Ralph B.: 295-315*-330x-lbs., 12, 3:28 (15-lbs.)
Drew P.: 185-210-225-lbs., 13, 4:10 (15-lbs.)
John G.: 395-406*-410x-lbs., 10, 2:50 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Chap G.: 345-365*-370x-lbs., 14, 4:20 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Borja G.: 325-365x-345x-lbs., 22, 4:20
Matthew W.: 350-365x-345-lbs., 28, 5:00 (25-lbs.)
Derek B.: 310-315-325*-lbs., 10, 3:14
Jon H.: 255-285-285-lbs., 23, 4:30 (20-lbs.)
Brian T.: 225-245-255-lbs., 16, 5:05 (15-lbs.)
Matthew C.: 80, 11, 4:08 (15-lbs.; sub: max pushup + max v-hold, 5 rounds)
Josh M.: 285-295x-265-lbs., 20, 6:01 (25-lbs.)
Shawn C.: 300-315-320*-lbs., 18, 3:40
Yoshi S.: 225-275-290-lbs., 17, 4:41 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Cristian D.: 245-275-265x-lbs., 10, 3:47 (sub: hanging knee raise)
Jason C.: 230-245-255-lbs., 20, 4:07 (20-lbs.)
Krishnan S.: 205-230-240-lbs., 14, 3:45
Kaisa A.: 145-155-155-lbs., 7, 2:30 (sub: no ttb)
Set S.: 175-185*-190x-lbs., 4, 4:07 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Julie G.: 170x-160-160-lbs., 15, 4:00 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Glenn C.: 72, 9, 4:47 (sub: max pushup + max v-hold, 5 rounds)
Katie M.: 53 (15, 2:50 (sub: max pushup + max v-hold, jump-stretch strict pull-up, red)
Keena S.:180-210-210-lbs., 9, 7:35 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Scott T.: 210-225-230*-lbs., 10, 6:00 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Christine S.: 200-200-185-lbs., 22, 3:02 (15-lbs.)
Joe T.: 180-200-225*-lbs., 18. 3:47 (sub: hanging knee raise)
Noreen S.: 1501-65-175*-lbs., 6, 2:40 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Sofia J.: 125-135-135-lbs., 5, 6:00 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Gideon B.: 175-180-165-lbs., 18, 4:20 (sub: hanging knee raise)
Keith S.: 185-185-185-lbs., 28, 4:00 (sub: jump-stretch strict pull-up, green, hanging knee raise, 3-3-3)
Adrian P.: 185-185-185-lbs., 27, 4:15 (sub: strict bodyrow, v-up)
Holmes H.: 165-175-180-lbs., 14, 5:00
Sean F.: 325-335x-315-lbs., 10, 10:05 (15-lbs.)
Eric M.: 315-325x-295-lbs., 24, 4:28 (15-lbs.)
Kit H.: 335-335-350*-lbs., 19, 5:30 (15-lbs.)
Peter H.: 205-225-235-lbs., 21, 7:30
Mayra C.: 195-205-210x-lbs., 3, 3:55 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Kirsten P.: 205-215-225-lbs., 9, 4:19 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Danny M.: 205-225-235-lbs., 11, 8:00 (sub: hanging knee raise)
Jenn J.: 175-185-190x-lbs., 27, 4:39 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Shawn J.: 175-185-185-lbs., 14, 3:40 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Candida M.: 145-115-115-lbs., 4, 8:40 (sub: hanging knee raise)
Ash U.: 175-185-185*-lbs., 7, 6:00 (sub: hanging knee raise)
Arvin G.: 230-260-270-lbs., 13, 4:35 (sub: hanging knee raise)
Jim D.: 230-260-240-lbs., 12, 5:22 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Brett B.: 230-260-270*-lbs., 20, 5:08 (sub: hanging knee raise)
Andrew R.: 375-355-355-lbs., 16, 7:29 (15-lbs.)
Dave R.: 345-365x-345-lbs., 16, 3:25 (15-lbs.)
Ralph A.: 345-365-375x-lbs., 4, 5:15
Keith W.: 275-285-290*-lbs., 21, 5:30
Jared S.: 225-245-255*-lbs., 11, 5:08 (15-lbs.)
Lisa C.: 105-110-115-lbs., 4:03 (sub: single-arm deadlift, 20x v-up + max v-hold; 4 rounds)
Elissa N.: 165-175-185*-lbs., 14, 9:00 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Chris C.: 425-460x-405-lbs., 18, 7:50 (15-lbs.)
David S.: 325-335-345-lbs., 13, 8:40 (20-lbs.)
Jim C.: 330*-340x-315-lbs., 41, 7:00 (40-lbs.)
Steve M.: 245-245-250-lbs., 16, 9:00 (20-lbs.)
Mark L.: 205-205-205-lbs., 7, 11:40 (20-lbs.; 2 rounds)
Erez Y.: 175-185x-175x-lbs., 5:00 (sub: 20x v-up, no pull-up; 5 rounds)
Michael F.: 350-370-375*-lbs., 10, 10:30 (15-lbs.; 2 rounds)
Alissa G.: 215-230-240*-lbs., 12, 10:00 (2 rounds)
Charlie R.: 175-185-195*-lbs., 25, 7:44 (sub: hanging knee raise)
Joana S.: 95-100-105*-lbs., 30, 5:29 (sub: strict bodyrow, v-up)
Jon A.: 125-145-155*-lbs., 18, 4:20 (sub: jump-stretch strict pull-up, green, v-up)