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February 20, 2007
Merry Christmakwanzikah!
We got a beautiful present today from our man, Glenn Pendlay, in Wichita Falls. Check it out!
Here is tomorrow's workout.
Deadlift 5, 5, 5, 5, 5
Warmup with a lot of reps with the PVC pipe until the form is perfect. Then start with the lightest bar and move up until you get to a good working weight. Do all five work sets with the same weight. Do not go to failure. The bar should keep moving at a good speed and all sets should be unbroken. Focus on perfect form, not going to failure or finding your 5 rep max.
Can you guess what they are?
Posted by Keith Wittenstein at February 20, 2007 4:49 PM
Comments
Looks like this is getting serious.
Posted by: Hari at February 20, 2007 5:23 PM
Pretty!!
Posted by: Allison at February 20, 2007 5:41 PM
I think i liked the looks of them better when they were all nicely rolled and wrapped up in the brown paper! Perhaps my WOD can be wrapping them up again --for time.
Posted by: michelle at February 20, 2007 6:09 PM
Oh, I forgot to post today's workout. We did the following:
Perform
1-arm shoulder press
1-arm overhead squat
1-arm overhead walking lunges left and right
1-arm high windmill
That's ONE rep. Do five reps with one arm and then five reps with the other arm. That's a set. Do three sets.
Posted by: Keith W. at February 20, 2007 7:02 PM
nice kb/db workout, keith.
when do you think you'll have your pull-up apparatus up?
Posted by: David Aguasca at February 20, 2007 7:10 PM
Deadlift here I come! See ya tomorrow.
Posted by: kim at February 20, 2007 7:27 PM
I wish it was up to me, it'd be up already. As soon as I can do it, I will.
Posted by: Keith W. at February 20, 2007 7:33 PM
nice bars.
theyre so harmless lookin.
we pick out any names for em yet?
Posted by: juan g. at February 20, 2007 7:39 PM
And tomorrow is technically my rest day! What's a girl to do?
Oh, Tues WOD used 10#DB, 8KG KB, 12KG KB. 12kg was challenging espec twrd the end!But worth it since afterward I had a great massage with someone Keith W recommended
Posted by: sarena at February 20, 2007 8:14 PM
Oh, I love the logo. Now we need the Ts etc....We want to spread the worth through our clothes too--not just our physique!
Posted by: sarena at February 20, 2007 9:17 PM
Looks like I picked the right time to make my triumphant return back to CFNYC!!! Hopefully I won't be too sore from BJJ tonight. Vacations sure know how to suck the "fit" right out of you.
Posted by: Justin at February 20, 2007 9:24 PM
Hey who saw what tomorrow's WOD of the day is on the main crossfit site? Coincidence or great minds think alike!
Posted by: sarena at February 20, 2007 9:54 PM
Sweet!
Back from a long week-end of xc skiing and ready to lift various heavy objects off the ground.
Posted by: Ewen at February 21, 2007 1:25 PM
132 lbs.
Posted by: kim at February 21, 2007 2:39 PM
wow Kim that is great! I used 92 (with two pathetic lifts of 102 lb).
Posted by: michelle at February 21, 2007 3:43 PM
Michelle,
Actually as a precent of body weight we're exactly even. You did great!
I thought it was too easy, but Keith really wanted us to work on form. Looking at the pictures that got taken I have some work to do in that vein. I did one rep with the 215 bar - also easy - but best to work on form first.
Got some good pictures - one with Damnit bleeding on the new bar! Yea Baby! The bars are supposed to have blood on them!
Best, Kim
Posted by: kim at February 21, 2007 6:09 PM
Keith,
What's the turnout like for the 7am classes? Thinking about hitting up this Friday's.
Brett
Posted by: Brett_nyc at February 21, 2007 7:45 PM
Kim-
what do you mean BLEEDING?
and my shins are so black and blue u can barely see the underlying pasty white skin!!!!
Posted by: michelle at February 21, 2007 7:54 PM
Michelle,
Just a little color on the Black Box.
In all seriousness, it got cleaned up and disinfected. And I got a great pic.
Kim
Posted by: kim at February 21, 2007 8:17 PM
Kim-
well as long as u got a great pic! :)
and you will be pleased to know that I have refrained from making any additional holes in the lovely (?)white(?) walls.
Posted by: michelle at February 21, 2007 8:36 PM
It sure looks like I missed fun today! Can't wait for my private tomorrow. Although I truly love the deadlift!
Posted by: sarena at February 21, 2007 9:11 PM
ok KW - i need to see some pics!
Posted by: michelle at February 21, 2007 10:45 PM
205lbs... Could of went for a bit more but still trying to get out of vacation mode.
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