Deadly

Posted on October 10, 2011 by Allison Bojarski

A: Deadlift 5-4-3-2-1

B: Max Reps Ring Rows

C: Goat Work

The power snatch: Uses and cautions
Primal role-playing
Time to man up
Estimate your VO2 max via a 2K row and this calculator
Michael Pollan answers food questions


* * * * *
Here’s a preview of Wednesday’s WOD classes:

A: Squat Cleans 3-2-1

B: As Many Rounds As Possible In Eight Minutes
15 Kettlebell Swing 32/24 KG (Post Elements 24/16 KG)
10 Hand-Release Pushups

  • Brett_nyc

    amazeballs

    • Brett_nyc

      Josh it still needs more contrast in the comments. I like that you can see all your old comments. 

      • http://www.joshuanewman.com Joshua Newman

        Disqus apparently has its own secret CSS that makes a mess of things.  I just pulled the gray background, and it looks pretty readable on my laptop; if it’s still tough to read on other screens, let me know,

        • keller

          tough to read on my screen

          • keller

            white = much better!

  • Anonymous

    A: 205 – 225 – 245 – 265 (PR) – 285 (PR) -> still need to work on my form.
    B: 15

  • Anonymous

    A: 225-235-245-255*-265*-270* (last two were singles)
    B: 6
    C: 5-5-5-4 kipping knees-to-elbows

    • Sean

      Nice

    • Anonymous

      Nice progress Madeleine!!

  • Malcolm

    A:  225 – 235 - 245 – 255 – 275
    B:  19

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    275×5, 295×4, 315×3, 335×2, 365×1, 375(F)
    Muscle up practice

  • Dickie

    A. 5 x 225 – 4 x 235 – 3 x 245 – 2 x 250 – 1 x 260 (PR)
    B. 9 Reps
    C. Attempted kipping T2B.

  • Richard Rivero

    A. 5 x 225 – 4 x 235 – 3 x 245 – 2 x 250 – 1 x 260 (PR)
    B. 9 Reps
    C. Attempted kipping T2B.

  • Richard Rivero

    So do we need disqus accounts to post?  I’m not sure how I just did this…

  • Richard Rivero

    So do we need disqus accounts to post?  I’m not sure how I just did this…

    • Will Lanier

      you can paste via FB, Twitter, the Googs…

      • Dickie

        Clearly I’m incompetent…

  • Kameron

    Did yesterday’s WOD, “Working Girl” – 6:33

    Big thanks to Will for making me do this Rx. Fran, I’ve got you in my sights!

  • Dickie

    In tomorrow’s WOD, what is Rx’d form for kb swings?  American or Russian style?

    • http://www.joshuanewman.com Joshua Newman

      Theoretically, American.

    • Jeff

      In former Soviet Union, kettlebell swing you overhead.

      • Sam G

        LOL

  • Anonymous

    1K Row – 3:30

    Working Girl – 8:56 – (95# – 2″ of bands)
    I load the bar with 75#. Will gives me the look of death. I load the bar with 95# and proceed to do my first Fran-like WOD (with banded pullups, not jumping) sub-10 minutes.  Actually sub-9!! Jamie, again, you are a helluva Fran coach!

    • Sean M.

      Nice work

    • Kameron

      Funny Reis, I got that same look of death. It’s quite motivational. Haha

  • Michael C

    Did “working girl” as rx’d 8:03. Thanks for the push Wil. You’re as close as it gets to super gluing my hand to the bar.

  • Steph

    Testing. 123.

  • http://pulse.yahoo.com/_6HKARZKKVOJJ2JOTEY2HKVIMAY michael

    a: 335
    b: 17

  • Sofia

    A- 135-155-175-195-205
    B- 12

  • Eric

    DL: 275×5, 315×4, 355×3, 385×2 F (only got 1), 405×1 (tied PR)

    Then worked press, serious goat indeed…

    Thanks to Justin, Dan and Sully for the tips. And Carlos too, great job bro.

  • Sam G.

    5/3/1 Deload squat and deadlift

    Squat 5@125 5@155 5@ 190 dl 5@155 5@ 205 5@230

    Ring rows 18 feet on box

    Ring dips 12-8-7

    50 yard Sprints with Keller outside fastest time was a 8:25 which is ok I guess since I never sprint and should start.

  • Jay

    knee still sore
    tabata L sits
    round 1 – L sit
    2, 3 – 1 leg out
    4-8 – L tuck holds

    30 muscle ups for time
    11:47
    didn’t turn out though

  • Hari

    A: 315, 320, 325, 330, 335(F)

  • Steve Slo

    A) 245 – 275 – 295 – 315 – 335
    B) 15
    C) Jumping rope.

    After class I worked on the snatch for a short while. I’ve been absent for a week, and everything today felt super rusty.

  • Phil Jonat

    A: 255, 275, 315, 335, 355
    B: 25 pullups