Great session yesterday with Tom at Crossfit Oakland. We had a ton of fun training, and got to watch Tom PR his deadlift at 470x5.
Squat
405x5x4, 375x5
Notes: 405s felt strong, and Tom says they were all super fast, looked easy. Could have done 405s across with no problem, but I'm in no hurry to be crushed by volume, and I was also going for my first PR set of 5 deadlift in 9 months, so I went conservative on the last set to ease off a bit. But overall very strong and solid.
Deadlift
525x5 - PR!!!!
Notes: I pulled 520x5 in May, 2013. When 525 came up, I was overtrained but didn't know it yet, and only got 4. After 9 months of set-backs, de-loads, and injuries, I finally got back here. And I just crushed it! Tom put together this little video that we think you'll enjoy as much as we did:
Halting DL
425x5x2 - DOH and beltless
Notes: Grip was the weak point here; Tom reported a touch of rounding, which was definitely due to the 5th rep being tougher to hold on to in a DOH grip. Damn short fingers. I want to work my grip on these, but don't want to invite back problems, after all I've already had. I may do 2-3 reps DOH and 2-3 hook or alternated as these get heavier. We'll see.
Prowler
1 x unweighted x 50 yards
3 x 90 lbs x 50 yards
Notes: In Manhattan, I never ever ever get to prowl. So I actually volunteered for this AFTER the volume squats, PR set of deads, and the haltings. It was hard.
Then we went to Whole Foods, bough a ton of meat, bread, and ice cream, and destroyed it. Eez gut.
Last edited by Michael Wolf; 02-26-2014 at 08:05 PM.
I recognized Tompetelli's voice, but who was the narrator with the Russian accent?
Mother Russia must be quite proud of the fast, submaximal-looking PR deadlifts.
Way to lie on the floor like a cross-fitter Wolf. Solidarity.
I actually miss the prowler sometimes.
CONGRATS ON THE DL PR!
Great videos in Oakland, super entertaining. Oh yeah and the DL PR was pretty cool too.