Friday, April 8, 2011

Posted by on Apr 7, 2011 in WOD | 14 comments

Part 1

10 x 1 Deadlifts, on the minute

Use 60% of 1RM, add bands get tight as a mother, and pull as fast as possible for one rep.  Rest the remaining part of the minute, and repeat 10x

Part 2 

AMRAP 6 of:

  • 35 Air Squats
  • 60 Meter KB Farmers Walk (50.35)

Post scores and comments

Some pics of the performance at the SFL Trade Show last night….cannot emphasize enough how much we appreciate everyone’s support of our community.

14 Comments

  1. Thank you all who came out to help and support us at the SFL convention!

  2. your welcome. I think we did an awesome job. People will be talking about us at least.

  3. My mouth started watering when I looked at the Meal Of the Day image….

  4. PreWOD: Wendler 3 Deadlifts – Cycle 2 – 10 reps @ 295lbs

    Using the formula to estimate my 1RM based on 10×295 goes like this:

    (295 x 10 x 0.0333) + 295 = 393lbs….43lbs over my last, actual, 1RM completed seven weeks ago.

    Interesting.

    Part 1: 10 x 1 @ 195lbs + #3 Band

    Part 2: 3 rounds + 26 Squats (50 & 45lb KBs)

  5. Interesting WOD today…

    Part 1: 100lbs + #2 band

    Part 2: 3 rounds + 15 squats with 30lb KBs for Farmer’s Walk.

    It was a lovely day for a stroll!!

  6. Part 1: 210 lbs + #3 band
    Part 2: 4 rounds

    Jon great job fighting the grip on those plates, that looked as fun as catching chickens. Yes, I’ve tried to catch chickens.

  7. Greg, what are you talking about? It sounds like a algebra class I did a long time ago – and it did not make sense then 🙂

  8. I caught a chicken at the market for lunch and ate the whole thing. I’m not kidding. Except I didn’t actually catch it, I bought it at Jerimiah’s…I ated it though.

    225 on DL w/ #3 band

    WOD: 1 round plus 35 squats and about 40m….ugghhhh.

  9. Chris,

    Why I can’t help myself, I’ll never know. Here’s what I’m talking about. 😀

    The formula is an unbiased way to compare weights/reps used during Wendler between the different cycles in order to estimate your 1RM without actually having to do one. Attempting 1RM’s all the time for comparison is a waste of time and will cause more harm than good.

    Cycle 1, 3-rep Wendler Deadlift: 8 x 285
    Cycle 2, 3-rep Wendler Deadlift: 10 x 295

    Did I progress? Obviously. Heavier weight + more reps.

    How much did I progress?

    True 1RM: 350 lbs
    Cycle 1 Estimate: 361 lbs (+ “11 lbs”)
    Cycle 2 Estimate: 393 lbs (+ “43 lbs”)

    All the formula does is allow you to compare.

    (Weight Used x Reps x 0.0333 ) + Weight Used = 1RM Estimate

  10. I figured that I would get some explanation from you. I just wanted to see how you would explain it. :)-
    My old chem prof would write all his notes on 12 blackboards.
    I bet you even have schematics

  11. Part 1: 90 # with #1 band
    Part 2: 3 + 12 squats 25 lb KB

  12. wod 1: 130 lbs with #2 band
    Wod 2: 3 rounds + 30 squats

    did 225 on a deadlift tonight! a 5 lb PR… think i could have done a bit more but still had the second wod to do… great job by everyone tonight

  13. Part 1 – 240 with the # 2 band
    Part 2 – 3 rounds 16 squats

  14. WOD 1 – 170lb with #2 for 6 rep and then 140lb with #2 for last 4 reps

    WOD 2 – 3 rounds – 45lb KB

    Great job by everyone – nice PR Sherri and yes you could have done another 10lbs easy