Day 2 with Rippetoe. Today was Deadlifts and Power Cleans. Deadlift: 225×5 / 315×5 / 405×5 / 405×5 with Rip critiquing the crap out of me (which was awesome) / 455×5 (again with Rip right on top of me). Power Cleans: 95×3 / 135×3 / 185×3 / 205×3 / 225×3 As an aside, Rip is [...]

Yeah, I’m out of sync with the main board. That’s because I get to party with Rippetoe this weekend. Talk about the certification I was made to go to… Yeah, this is it. Today was squats and presses.  My work sets were: Squats: 45×5 / 135×5 / 225×5 / 275×5 / 315×5 / 315×5 and [...]

Image via Wikipedia Four rounds, each for time of: 800 meter run Rest as needed between efforts. Ugh. I actually surprised the crap out of myself with these times; they were completely ridiculous for a horse my size. 3:04 / 3:00 / 3:09 / 3:01 Upside: I guess those extra credit 400s and whatnot are [...]

Front squat 3-3-3-3-3 reps CFWUx3 225 / 245 / 275 / 285 / 295 (PR) Wrist flexibility is progressing, but the rack position at weights this high still hurts.

Image via Wikipedia “Karen” For time: 150 Wallball shots, 20 pound ball as rx’d: 6:37 (PR) Had some nice leg cramps afterwards. I always enjoy watching people do their first Karen, because almost everyone is like “150 wallball shots, what’s it gonna take?  Like 5 minutes?”  I’ve yet to see someone do a five minute [...]

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Bodyweight was 238; used 240 for the bench press Round 1: 14 / 25 Round 2: 13 / 23 Round 3: 11 / 22 Round 4: 10 / 21 Round 5: 8 / 18 Total Bench Press – 56 (PR + 5) Total [...]

Image via Wikipedia For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters This was a test of mind over matter.  225 on the dead is pretty light for me, but that number of reps will still take a [...]

Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up I don’t genuinely hate many WODs, but this one is pretty close to being hated by me. 28:57, 38 sets. First 4 round with 50 lb dumbbell, Next 4 with 40 pound dumbbell, final 2 with 30.  Total detonation [...]

Split Jerk 1-1-1-1-1-1-1 reps If not for the Murph, today would have been the day I got 300 overhead. 135 / 185 / 225 / 245 / 265 / 275 / 285 (PR) / 295 (PR) Much improved on form.

Image by Getty Images via Daylife “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Second time in a row I’ve predicted [...]