9/14/12 - East Side SC Class This morning I got in early and stretched.  It felt good to get in 20 minutes of stretching. Then we started off with 1 rep max deadlifts.  Our class was small today, it was just me, Joe, and Wendy. I’ve never 1RM a deadlift, so I relied on Carrie to help me figure out weights and work up to it.   40 kilos x 5 50 kilos x 5 60 kilos x 5 70 kilos x 1 80 kilos x 1 84 kilos x 1 I was having grip problems mostly at that weight.  I think I could go heavier next time.  So I dropped down to 60 kilos and worked on alternate gripping, and having really excellent form. 60 kilos x 5 Then we did a fun little WOD.  I actually really liked this one even though it was hard.   2 rounds of 2 rounds 15 Wall Balls (12 kilos) 5 pull ups (GreenBand - 11 rung) 1 mile run  2 rounds of 15 wall Balls (12 kilos) 5 pull ups (Green Band - 10 run) I finished first! (18:29)  Woo its the first time I won the workout.  Mostly because the run was easy for me.  I think I actually ran like 1 mile and an extra 100 - 200 m because I missed the first turn off to come back in.   Also while I was running, Carrie dropped my assisted pullups down to the 10 rung, because I looked really strong.  She didn’t tell me until I finished.  I just thought I was really tired, turns out I was just kicking more ass! Anyway I love the gym, I say this every time but its really my favorite part of the day.

9/14/12 - East Side SC Class


This morning I got in early and stretched.  It felt good to get in 20 minutes of stretching.

Then we started off with 1 rep max deadlifts.  Our class was small today, it was just me, Joe, and Wendy.

I’ve never 1RM a deadlift, so I relied on Carrie to help me figure out weights and work up to it.  

  • 40 kilos x 5
  • 50 kilos x 5
  • 60 kilos x 5
  • 70 kilos x 1
  • 80 kilos x 1
  • 84 kilos x 1
I was having grip problems mostly at that weight.  I think I could go heavier next time.  So I dropped down to 60 kilos and worked on alternate gripping, and having really excellent form.
  • 60 kilos x 5

Then we did a fun little WOD.  I actually really liked this one even though it was hard.  

2 rounds of

  • 2 rounds
    • 15 Wall Balls (12 kilos)
    • 5 pull ups (GreenBand - 11 rung)
  • 1 mile run 
  • 2 rounds of
    • 15 wall Balls (12 kilos)
    • 5 pull ups (Green Band - 10 run)

I finished first! (18:29)  Woo its the first time I won the workout.  Mostly because the run was easy for me.  I think I actually ran like 1 mile and an extra 100 - 200 m because I missed the first turn off to come back in.  

Also while I was running, Carrie dropped my assisted pullups down to the 10 rung, because I looked really strong.  She didn’t tell me until I finished.  I just thought I was really tired, turns out I was just kicking more ass!

Anyway I love the gym, I say this every time but its really my favorite part of the day.

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