Day 1 of AuVest at CrossFit Monterey.Pictures: I need them! Send me pictures of you and/or your vest...pre WOD, mid WOD, post WOD, chillin' on the beach, snuggling on the couch, whatever! Tsypkin@gmail.com
Pre or Post WOD, your choice: Practice front and back levers, planches, and muscle-ups. You don't have to wear the vest for this, but you can if you so desire. Vested muscle-ups are fun, fun, fun.
Deadlift 3-2-1-1-1 reps
This may be obvious, but no, don't wear the vest for the deadlifts.
Post loads used to comments.
got it
ReplyDeletemy vest does not leave me this month,it will enjoy the deads
ReplyDeletem/170/29/5'8"
ReplyDelete3x315-2x365-385-385-385
Used cheap ass power lifting bar with no knurling and iron plates at the station. For some reason I couldn't catch the weight off the bounce...
This is my weight vest. There are many like it, but this one is mine.
ReplyDeleteMy weight vest is my best friend. It is my life. I must master it as I must master my life.
My weight vest, without me, is useless. Without my weight vest, I am useless. I must wear my weight vest true. I must work harder than my competitor who is trying to beat me and my body which is trying to quit. I must beat them both before they beat me. I WILL...
My weight vest and myself know that what counts in this month is not the rounds we complete, the noise of our screams, nor the sweat we make. We know that it is the will that counts . WE WILL MASTER OURSELVES...
My weight vest is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses, its strength, its parts, its accessories, and it's straps. I will ever guard it against the ravages of weather and damage as I will ever guard my legs, my arms, my eyes and my heart against damage. I will keep my weight vest clean and ready. We will become part of each other. WE WILL...
Before God, I swear this creed. My weight vest and myself are the defenders of my pride. We are the masters of ourselves. WE ARE THE SAVIORS OF MY LIFE.
So be it, until victory is ours and there is no more August, but rest!
(With much apology to the Marines . . . )
Okay, finishing up a CFSB cycle so that was the last of that and I did deads on Wed, so:
ReplyDelete3x5 Front squat 135/155/175(f) 2 (bad day)
High rep squat 175x12
Then lever/planche practice.
Found out my frog planche had increased dramatically . . . but tuck planche is a bitch . .
lever practice, well, it was practice alright . .
Deadlift - 375 X 3, 395 X 3, 415 X 2, 440 X 1, then died and had to go down to 365 X 1,1
ReplyDeleteBodyweight is 178 today.
Then I did a hill unknown distance run in Carmel Valley with my vest in 32:35. Got lost a few times which added quite a few minutes. 28 next time.
Front/Back Lever practice, then 26lb weighted Muscle Up Practice(only got one), then weighted pull ups for max load
ReplyDelete70lbs, 96lbs, 123lbs, 132lbs don't know if my last one counted thought my chin was high enough but it could of been wishful thinking that it was
Deadlifts-
365x3
405x2
435x1
450x1
455x1(f)
AND Correction on my post yesterday
the distance after I remeasured it was 350m, HOWEVER the sand bag I used was almost 40lbs.
Back was too shot to deadlift. I did 15-12-9 of deadlifts @ 315# and HSPU on Monday and I couldn't even break 405# off the ground. I did the same run as Russ in 38:09 unvested. Garland Ranch has some nasty hills.
ReplyDelete405x3 plus vest
ReplyDelete425x2 plus vest
445x1 plus vest
455x1 plus vest
465x1 plus vest
Wow we got some badasses here.
ReplyDeleteJonah, 465 with a vest is LEGIT.
Bullfrog took 7 minutes off a 40 minute run.
Mike, you don't want to bounce heavy deads anyway. Save that for metcons.
T-Pat, that bit on your vest is hilarious, and accurate.
Done on 2nd of Auvest.
ReplyDelete1/3 CFWU + KTEs
135x8, 225x5, 315x3
365x3-405x1(Discretion being better part...)-415-425-435f
Despite my best 1RM being 465, I'm very happy with this. Coming off of 3 weeks off, the last 7 days of which was bcuz of back injury. Not a bad start back.
405x3 vested
ReplyDelete415x2 vested
425vested
430vested
430vested
balls hurt