Main Course:

Skills & Strength:

  • Dead Lift

    • 65% x 5
    • 75% x 5
    • 85% x max reps (TO FAILURE!  )
    • rest 3 minutes


  • 8 min AMRAP

    • 3 Wall Balls
    • 5 Box Jumps, 24/20
    • 10 Double-Unders


  • 30 Hip  Extensions


Food for Thought:

“Intensity breeds competency, quantity defies quality.” ~ The Cook

  1. 130124

    Ok so maybe some of you didnt know about lululemon or why their clothes are so amazing.. I wanted to share with you a cple of their fabrics and what it does while working out..
    Anti-stink – need we say more. We use X-STATIC® – The Silver Fiber®, to create our anti-bacterial Silverescent® fabric. Synthetics tend to hold onto odour-causing bacteria even after washing. The silver in our tops inhibits bacteria growth.

    Variations include: Silverescent® Jacquard Mesh, seamless Silverescent® (tubes of Silverescent® fabric with no side seams) and Silverescent® luon®, which is moisture wicking and preshrunk too.

    lululemon’s fastest wicking fabric, Luxtreme® is primarily used in running gear for women and men. The moisture wicking is inherent in the fabric so will last for the life of the garment. This makes it great for super sweaty exercise! The nylon used in Luxtreme® is made to feel silky and smooth. We may choose Luxtreme®’s lightweight qualitlies over luon® depending on the intended purpose of a garment.

    Variations include: brushed Power Luxtreme®, Power Luxtreme® and Pearl Luxtreme® which has a metallic sheen (cool right?). All variations have the same performance characteristics as regular Luxtreme® but may feel slightly different.

    i LOVE LULU BUT MOST OF ALL BECAUS ETHEY ARE LONG LASTING AND CLASSIC CUTS.. More information can be found here..;education;fabrics-and-technologies

  2. 130124

    Deadlift (or Healthlift, Sir Kalez?): 305# x 8
    AMRAP: 10 + 1 Rx*

    *Chef pointed out to me post-WOD that many of my box jumps were not to full hip extension. Must work on eliminating these in the future

  3. 130124

    Deadlift: 223# X 5

    WOD: 8 + 7 reps rx

  4. 130124

    Deadlift : 113#x12 which brings my theoretical 1 rep max to 158#
    8min AMRAP : 5+4 (single jump rope)
    Hip Ext : 20

  5. 130124

    Deadlift: 315 x 5 (not bad for a day I woke up feeling weak.)
    Wod: 5.5

    • 130124

      Hip Ext: 11, Mobility (Shoulder)

  6. 130124

    Health lifts: 405 x4

    Did: 135 x5, 225 x5, 275 x5, 315 x5, 365 x5 and 405 x4

    This was 85% of my max. Intended to do working max but didn’t use my brain this morning. Either way, this weight was not bad at all. I struggle with my grip on the bar.

    Wod: 18 rnds RXd

    Unbroken for all 8 mins but hit on DUs twice. Could improve my intensity during transitions. Great workout.

    Dessert: mobility work and foam rolling

  7. 130124

    Deadlifts: 275 x10

    Wod: 7rds + 8reps. all unbroken but for the DUs. I am getting better, but need to get even betterer at these.

    Dessert: 11 hip extensions. didn’t push it with the heavy deadlifts done earlier.

  8. 130124

    Deadlift: 133# x 5
    WOD: 6 + 8
    Dessert: check

  9. 130124

    Deadlift: 123×5 143×5 163×6. Felt good, grip strength was failing on the last rep.. just held on lol.
    Wod: 4 rounds. Using an 8lb ball and 24 inch box.
    Desert: 15 hip extensions and mobility work once I got home.

  10. 130124

    Deadlift: Just getting back into the swing (lift) of things, so just mechanics today.

    WOD: 5 Rounds, RX’d

  11. 130124

    DL: 305×9
    WOD: 10+1 rxd
    Dessert: yup

  12. 130124

    Tomato Basil Crock-pot Chicken

    Throw chicken in a crock pot with some nice Paleo sauce from Fresh and Easy or Trader Joes with some veggies and call it a day. Prepped in 10 minutes of Monday night, put in crock pot Tuesday morning at 0500 in 5 minutes and should be delicious and waiting when I get home. Enjoy!

  13. 130124

    Deadlift: 335lbs X 5
    WOD: 12 rds + 3

    • 130125

      Way to go! Now that’s a one heck of a WOD score. It’s gotta be the pants!

  14. 130124

    Deadlifts: 275×5. Haven’t done DLs in a long time so I was happy with this.
    WOD: 3 rounds plus 16 (could be 4 plus 16 but I lost count)
    Did DUs as double, single, double, miss

  15. 130124

    Deadlift: 178 X 5 lost my grip did two more reps

    WOD: 7 rxd

    15 hip extensions

  16. 130124

    DL: 203 x3 <– light weight, should have a lot more in me, but haven't DLed in forever and felt my back starting to round. Wasn't feelin it today.

    WOD: 5 + 11 rx'd.

    As usual, DUs were my undoing. I got some rhythm, but got stuck plenty.

    Dessert: 30 HE, check (sets of 20, then 5,5)

    • 130124

      forgot to add, did the 24″ box.

      • 130124

        Me too.

  17. 130124

    DL: 325 x 3

    Metcon: 9 + 3

    Moving nonstop on the AMRAP, so wondered why the score was so mediocre. Then it occurred to me that there was also a ~30 m shuttle as part of each round.

  18. 130124

    Deads 365×8
    WOD: 6 rounds
    Desert: done

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