Posterior Chain: Activated

August 26, 2013
By : Goose

CFHQ is hosting an Endurance Cert at Southie in October. Click the logo to find out more.

Got the itch to compete.. Check out these local events…

Vermont Spartan Race – Sunday, September 21-22nd

BeanTown Throwdown – Sunday, September 29th

Crossfit Lando Battle of the Sexes competition Oct 12

Warm-up
30 bandy good mornings
then
With an empty barbell
10 zercher squats
10 stiff legged deadlifts
10 bandy sumo deadlifts
With a 95/65 barbell
10 zercher squats
10 stiff legged deadlifts
10 bandy sumo deadlifts

Strength
1. Sumo Deadlift with bands – 3-3-3
Deadlift with bands– 2-2-2

2. Good Mornings 3×5
*feet in squat stance, much heavier than week 1

WOD
5 rounds of
In 2 minutes
Row 300/250
In the remaining time AMRAP KB Swings
Rest 1 minute

Games (108, 2pood)
Regional (2,1.5)
Open (1.75, 1.25)

Ca$h Out – Bandy Good mornings
Games -100
Regional – 75
Open – 50

* Green band = guys, blue band = ladies
* Not for time, focus on technique

34 Comments

Biscoe

08/26/2013 @ 11:44 pm

warm up done
sumo deadlifts up to 365 w/ blue band
deadlifts up to 405 w/ blue band
wod: lost track – was right around 10-15 each time
cash out: 50 good mornings w/ green band
- Biscoe
  
  08/26/2013 @ 11:45 pm
  
  effectively sweat out countryfest tonight
Biscoe

08/26/2013 @ 11:44 pm

warm up done
sumo deadlifts up to 365 w/ blue band
deadlifts up to 405 w/ blue band
wod: lost track – was right around 10-15 each time
cash out: 50 good mornings w/ green band
- Biscoe
  
  08/26/2013 @ 11:45 pm
  
  effectively sweat out countryfest tonight
Mattw

08/26/2013 @ 11:42 pm

Sumo DL: 345×3 blue band
Regg DL: 365×2/385×1 blue band

WOD
#106 10,7,6
#88 10,10,10
Mattw

08/26/2013 @ 11:42 pm

Sumo DL: 345×3 blue band
Regg DL: 365×2/385×1 blue band

WOD
#106 10,7,6
#88 10,10,10
Shamwow

08/26/2013 @ 10:28 pm

Pretty good read from Rip about the high-rep olympic lifts.

http://www.t-nation.com/free_online_article/most_recent/fallacy_of_high_rep_olympic_lifting
- Goose
  
  08/27/2013 @ 1:50 am
  
  Sounds like Rip is bitter that he is no longer employed by CrossFit.
  - Shamwow
    
    08/27/2013 @ 12:49 pm
    
    I bet you anything he’s even more bitter about a drunk DeDonno having a better looking “Grace” than he does.
Shamwow

08/26/2013 @ 10:28 pm

Pretty good read from Rip about the high-rep olympic lifts.

http://www.t-nation.com/free_online_article/most_recent/fallacy_of_high_rep_olympic_lifting
- Goose
  
  08/27/2013 @ 1:50 am
  
  Sounds like Rip is bitter that he is no longer employed by CrossFit.
  - Shamwow
    
    08/27/2013 @ 12:49 pm
    
    I bet you anything he’s even more bitter about a drunk DeDonno having a better looking “Grace” than he does.
Gillian

08/26/2013 @ 8:45 pm

Warm up: done
Sumo deadlifts. Up to 135# with double wrapped red band
Deadlifts up to 205# with double wrapped band
Good mornings up to 135#
Wod 18 16 13 13 12 at open
Cash out 50 bandy good mornings with blue band
Gillian

08/26/2013 @ 8:45 pm

Warm up: done
Sumo deadlifts. Up to 135# with double wrapped red band
Deadlifts up to 205# with double wrapped band
Good mornings up to 135#
Wod 18 16 13 13 12 at open
Cash out 50 bandy good mornings with blue band
Schurko

08/26/2013 @ 5:28 pm

After a week in Ireland I’m pretty sure I sweated pure Guinness today.
Sumo: up to 335 with double wrapped blue bands
Regular DL: up to 365 with double wrapped bb
Good mornings: 205#
WOD: 45 reps with 106#. That got heavy fast.
Schurko

08/26/2013 @ 5:28 pm

After a week in Ireland I’m pretty sure I sweated pure Guinness today.
Sumo: up to 335 with double wrapped blue bands
Regular DL: up to 365 with double wrapped bb
Good mornings: 205#
WOD: 45 reps with 106#. That got heavy fast.
dudley

08/26/2013 @ 2:36 pm

where’s the pic of Alden pulling up limp during those sprints? Sumo DL: think 205; reg DL: think 235 or 255; good mornin: 215; WOD: no idea rep count @89# pood, best guess 7-8. another solid job tracking. 100 bandys then some other core stuff.
- Shamwow
  
  08/26/2013 @ 4:22 pm
  
  By “other core stuff” Dudley means that he did GHDs with 45# plates on each shoulder.
  - Kenny "F'n" Powers
    
    08/26/2013 @ 5:12 pm
    
    you are starting to post like me….
    
    Shamgina, those plates were 55 and he had a 20# MedBall tucked under one of his chins.
    
    Dudley, by the way, “Alden pulling up limp” is a bit embarrassing…but glad you noticed.
    - dudley
      
      08/26/2013 @ 5:22 pm
      
      it’s nothing to be embarassed about
      - Shamwow
        
        08/26/2013 @ 9:15 pm
        
        Trying to grow up to be just like you, Mr. P.
dudley

08/26/2013 @ 2:36 pm

where’s the pic of Alden pulling up limp during those sprints? Sumo DL: think 205; reg DL: think 235 or 255; good mornin: 215; WOD: no idea rep count @89# pood, best guess 7-8. another solid job tracking. 100 bandys then some other core stuff.
- Shamwow
  
  08/26/2013 @ 4:22 pm
  
  By “other core stuff” Dudley means that he did GHDs with 45# plates on each shoulder.
  - Kenny "F'n" Powers
    
    08/26/2013 @ 5:12 pm
    
    you are starting to post like me….
    
    Shamgina, those plates were 55 and he had a 20# MedBall tucked under one of his chins.
    
    Dudley, by the way, “Alden pulling up limp” is a bit embarrassing…but glad you noticed.
    - dudley
      
      08/26/2013 @ 5:22 pm
      
      it’s nothing to be embarassed about
      - Shamwow
        
        08/26/2013 @ 9:15 pm
        
        Trying to grow up to be just like you, Mr. P.
Kara

08/26/2013 @ 2:03 pm

Warm up: done
Sumo dead lift: 145# w red band
Dead lift : 195# w red band
Good mornings: 125#
Wod: 85 @ open
Cash out: 50 w/ blue band
Small crowd today in BT and regular class. Everyone must do fun things Sunday night but me 🙁
Kara

08/26/2013 @ 2:03 pm

Warm up: done
Sumo dead lift: 145# w red band
Dead lift : 195# w red band
Good mornings: 125#
Wod: 85 @ open
Cash out: 50 w/ blue band
Small crowd today in BT and regular class. Everyone must do fun things Sunday night but me 🙁
Petra

08/26/2013 @ 1:52 pm

Warmup: done
Sumo deadlift: 145# with double-wrapped red band. Started too light.
Deadlift: 205# with double-wrapped red band
Good mornings: 125#
WOD: 95 @ open
Cash out: 75 w/ blue band

Worked on bar MUPs afterwards. I just don’t get’em.
Petra

08/26/2013 @ 1:52 pm

Warmup: done
Sumo deadlift: 145# with double-wrapped red band. Started too light.
Deadlift: 205# with double-wrapped red band
Good mornings: 125#
WOD: 95 @ open
Cash out: 75 w/ blue band

Worked on bar MUPs afterwards. I just don’t get’em.
Kenny "F'n" Powers

08/26/2013 @ 1:12 pm

Warm up done

Worked with Dudley and didn’t pay attention to weight for Sumo deadlift/deadlift…Pretty sure it was around 500#’s
135 for good mornings

WOD: 2 pood (ran out of the 88# KB) 20,10,11,10,10 (61)…I could say something funny about going from 20 reps to 10…but I’ll keep it PG today

cash out: 100 stupid bandy things….I have vertigo now
Kenny "F'n" Powers

08/26/2013 @ 1:12 pm

Warm up done

Worked with Dudley and didn’t pay attention to weight for Sumo deadlift/deadlift…Pretty sure it was around 500#’s
135 for good mornings

WOD: 2 pood (ran out of the 88# KB) 20,10,11,10,10 (61)…I could say something funny about going from 20 reps to 10…but I’ll keep it PG today

cash out: 100 stupid bandy things….I have vertigo now
Stafford

08/26/2013 @ 1:03 pm

Warmup done

Sumo deadlift. Up to 185
Deadlift 185 215 215
(Both with blue bands )

Good morning 135 165 165

Wod. 2 pood. 10 8 8 8 9 (43 total)

Cash out. 50 with green band.

Felt stronger through everything today even though it was a really sluggish Monday morning
Stafford

08/26/2013 @ 1:03 pm

Warmup done

Sumo deadlift. Up to 185
Deadlift 185 215 215
(Both with blue bands )

Good morning 135 165 165

Wod. 2 pood. 10 8 8 8 9 (43 total)

Cash out. 50 with green band.

Felt stronger through everything today even though it was a really sluggish Monday morning