July 7, 2010
July 12, 2010
“No MetCon Thursday”
6×3 CLOSE GRIP BENCH PRESS
4X6 DB RDL (ROMANIAN DEADLIFT)
2X5 MANUAL GLUTE HAM CURL
2X MAX STRICT TOES TO BAR
Finished with foam rolling.
Don’t get used to a relatively comfortable workout like this. Sunday will include some strength as well as lung searing heart pounding fun.
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0 Comments
Liked the close grip bench. I worked up to 135 for 1 and I always like the manual Ham Raises.
Check out this link on the CF games site. There is going to be a sanctioned USAW/Crossfit event.
http://games2010.crossfit.com/blog/2010/07/crossfitusa-weightlifting-open-oct-1-3,633/
Felt good to take a break from the norm and focus on strength. Hit 205 for the close grip and worked my way up to the 100lb DBs for the RDLs. I liked the Manual GHs from the floor, though the half foam roller didn’t add too much. The strict T2B were just destructive, resulting in a set of 10 and a set of 7. Looking forward to Sunday’s promised beat-down.
Oh forgot to mention I worked up to 65lbs with the RDLs
This was a good change-of-pace workout, but I won’t get used to the “no met-con” format. 🙂
Close-grip bench press: I worked up to 185×2. It felt good.
Dumbbell Romanian deadlift: I two sets with the 85# dumbbells and two sets with the 90# dumbbells. I focused more on keeping my shoulders back (read: not rounded) as Coach pointed this out to me in my first set.
Manual GH raises: Once I got used to the motion (because this is the first time that I did these on the floor and not on a bench), I liked the benefits from performing them.
I didn’t do any stretching after class since I went to Winnie’s Iyengar yoga class in Bethesda immediately after CFDC. 🙂
“Not too bad for an old man.” – CFDC’s own ODB