Daily Workout 9.29.2011

28
Sep

Brianna LePard


Strength

Deadlift 5, 5, 5+
@ 65%, 75%, and 85% of 90% of your one-rep max.

Metcon

Brianna’s Last Stand

Run 800 meters x 3

Rest 2 minutes in between sets

Post weights, reps, and time to comments.

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Eight Extreme Condiment Delivery Methods

Brianna LePard is moving to Pittsburgh ¬†soon. Wish her goodbye and good luck at Barnaby’s tonight in Havertown after the evening WODs. We’ll miss you, Brianna!

Comments

  • Larry
    September 29, 2011

    Great job by the 5:30 class.

    Welcome back, Kishani!

  • Larry
    September 29, 2011

    And congrats to Brian Coyle. Four days in a row at the 5:30 am class. Still rocking his two-a-days. Manimal.

  • Kara
    September 29, 2011

    Strength: 155 x 10
    Metcon: 3:59/4:01/4:12 = 16:12

    Nice job, everyone! Especially Liz and Kishani for doing FGB at that ungodly hour!

  • Brian C.
    September 29, 2011

    Thanks, Larry!

    Great to see Kishani back in the box!

    Strength (Deadlift): 265 x 10
    Metcon: 3:03, 3:47, 3:48 (a stomach issue that developed at the end of round 1 complicated my time for round 2)

  • Sheldon
    September 29, 2011

    Showed up this morning to do the runs. I’m a diva, I don’t lift heavy weights at 5:30 am!

    1 – 3:06 (with Coyle as a rabbit)
    2 – 3:20 (with Coyle as a coyote – that’s the opposite of a rabbit, right?)
    3 – 3:28 (with Rich tracking me, and eventually passing me)

    Thank you to Rich and Coyle for the push. That first one was absolutely an 800m PR, the other two could have been better than my old PR for all I know. Feels good to be getting better at something on the ISA List.

    Speaking of Coyle’s 4 two-a-days in a row, I’d like to refer you back to number 10 of this list…

    http://crossfitdelawarevalley.com/2011/01/27/10-tips-for-success-for-the-crossfit-newbie/

  • Mon
    September 29, 2011

    Nice job, Sheldon!

  • Kevin B.
    September 29, 2011

    Strength – 275# x 11
    Metcon – 13:55 (3:18/3:20/3:17) (time to beat)

  • Kevin B.
    September 29, 2011

    Sheldon, did you guys take a little longer than 2:00 rest? Your splits don’t add up with what’s on the board. You were at 14:06.

  • Sheldon
    September 29, 2011

    There must have been a few seconds when I was like “where the hell is Brian?” before starting the 2nd run while he was having “stomach issues”. I was also using my own watch to time the individual intervals because I’m lazy and didn’t want to do math so I might have been off a few clicks on the big clock.

    With that being said, coming in that close to you on a running WOD makes me feel like a stud.

  • Brian C.
    September 29, 2011

    I only ran the 3:03 because I needed to get back to a bathroom stat.

  • Blaise
    September 29, 2011

    What the F who am I gonna compete against tonight?!?!?! Belza Coyle and Sheldon are all done??? :(

  • Joy
    September 29, 2011

    lol. You guys crack me up. This woulda been a perfect workout for me training for my mudder but alas, I had to get my sleep habit in and the 5:30 was the only time I coulda made if not for the sleeping bit. I DID however get in my Insanity plyometric cardio circuit this afternoon in btwn jobs and hated every minute of it. Those workouts are brutal but good!

  • Christiane Connor
    September 29, 2011

    Strength – #185 x 10
    Metcon – Total 14:41

  • Maddy
    September 29, 2011

    Strength – #125 x 10
    Metcon – Total 14:37

    My Last Workout! But I will be back again soon!! You have all been so kind and friendly…you’ll all be missed!

  • Tom
    September 29, 2011

    Strength – 215×11
    Metcon – 15:15
    I did this work out less then a month ago and I added 30lbs to the deadlift and shaved a little over 1 minute off my run. I am pretty happy.

  • Liz
    September 29, 2011

    Thanks Kara, but NEVER again will I do a 530am class again!! Brutal. lol

  • Jim
    September 29, 2011

    315×7, 15:00

    Best of luck in Pittsburgh, Brianna. Come back and wod with us when you can.

  • Kevin B.
    September 29, 2011

    Skill Work: Max Snatch Balance – 150# (body weight)

  • Mon
    September 29, 2011

    Deads: 230×8
    Did the Chief with Laura: 13+3+2 rx’d. First time rx’d. Not spectacular, but my pushups weren’t bullshit, so I’m satisfied.
    Thanks to BC for timing and the encouragement.
    OK, Belza, what are you taking? Out with it.

  • Brian C.
    September 29, 2011

    PM Skills Session:

    5 Rounds of
    20 Weighted Situps (50#)
    20 Overhead Walking Lunges (25#)
    10 Light Deadlifts (135#)

  • Brian C.
    September 29, 2011

    Good luck in the ‘burgh, Brianna!

  • Joy
    September 29, 2011

    Seriously, Kevin is ridiculous!

  • Casey Taub
    September 29, 2011

    Strength: 160×7
    Metcon: 20:30
    Those hills are a killer!

  • Blaise
    September 30, 2011

    Strenght: 285X10
    Metcon: 13:58. Officially setting beating Belza at a metcon as my goal.

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