Wednesday, March 2, 2011

Wed: 110% Effort

Today's recommended WOD is intended to hit the opposite end of the spectrum from yesterday.  Yesterday was speed and Metabolic Conditioning.  Today is strength.

15-12-9-6-3
Deadlift
Bench Press

Weights  110% of your 'Linda' weights.
Linda Weights:   DL-  150% of BW, BP 100% of BW.
Scale as needed.

Alternate WOD (but not recommended)
Crossfit mainsite:
3RFT
400M, 15 hang snatch 95#, 9 HSPU

Post choice of workouts, results, why you made your choice. 
Grain challenge update:  Starting to wonder 'why'?   Is this normal.  Started thinking this is like an old 'Seinfeld' episode.  Are we 'king of our domain'  can we avoid grains?  How long?

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2 comments:

  1. CPMarch 2, 2011 at 4:32 PM

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  2. CPMarch 2, 2011 at 4:34 PM

    110% wod at 305# and 205# 26:45.
    This earned some 'liquid carbs'....

    The rest did the alternate wod.

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