18 February 2009

Crossfit 090214 & 090218

090214

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips (Subbed BW+25%(40lbs))

9:19(1:14/1:17/1:15/1:29/1:26/1:21/1:17)

Compare to 080228 (17:04 3:1 dip sub)

080218

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

12 rounds + 6

Compare to 081102 14 rounds + 10.

First WOD felt good, and so did the second. On the pull-ups I stayed with all pull-ups vs. mixing in chin-ups. During the first 5 min of the pull-ups I did 50 curl-ups each min to kill the dead time. Finished with a 12 min run (1.55 miles).


Body Weight Bench Mark:
164.5 lbs, 9.7% body fat. Slowly getting my weight under control. LBM was at 148 which I was pleased with.

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