Tuesday 090707

Many have started LOCKDOWN Part Deux and we have a few that have never tried the "Baseline" WOD. So let's give it a shot.

Workout
Baseline

For time:
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

THEN

Dead Lift
80% of 1RM x5, x4, x3, x2, x1
at

10 comments:

  1. DJJuly 7, 2009 at 9:40 AM

    I think the baceline will from now on be my warmup! not for time, but i will still be doing it before normal WODs

    see everyone tonight.

    ReplyDelete
  2. AnonymousJuly 7, 2009 at 11:26 AM

    Based on CFLA the times are:

    Beginner - M 6:15 - F 7:30
    Intermediate - M 5:15 - F 6:30
    Advanced - M 4:30 - F 5:35
    Elite - M 3:44 - F 4:40

    ReplyDelete
  3. AnonymousJuly 7, 2009 at 11:27 AM

    BBH
    4:35 with a 2:00 row. need to row faster to get to sub 4:30. not sure sub 3:44 is in me.

    ReplyDelete
  4. Josh TuttleJuly 7, 2009 at 12:00 PM

    Can't find my time. I think it is around 4:30 though.

    ReplyDelete
  5. Kurt T. FullerJuly 7, 2009 at 7:05 PM

    As rx'ed. Time = 4:07

    Deadlift @ 255lbs. Form issues that I struggled with. Need less time off!

    KF

    ReplyDelete
  6. DJJuly 7, 2009 at 7:11 PM

    I got out of the office late today - I did the baceline at the boathouse, they don't have enough weight to DL so i will have to make that up.

    Baceline: as Rx'ed 3:33

    going into it I thought elite was 3:30 so I was busting my ass - now i see i easily made it, so I am happy

    ReplyDelete
  7. ChrisJuly 7, 2009 at 10:54 PM

    PP triples - 150, 150, 150, 155, 160

    Baseline as Rx'd 4:29. Went out in 1:39.9, hit the wall on air squats, everything else unbroken.

    ReplyDelete
  8. AnonymousJuly 8, 2009 at 8:52 AM

    3:54

    deadlift @ 255. felt heavy!

    CW - stop rowing so damn fast!

    ReplyDelete
  9. Josh TuttleJuly 8, 2009 at 2:23 PM

    as rx'ed - 4:20

    Deadlift @ 235.

    ReplyDelete
  10. AnonymousJuly 8, 2009 at 7:21 PM

    GM - 5:35
    KM - 5:26

    ReplyDelete