Beware the Jabberwocky!

That's right, you two bastards live near each other. You should both compete wearing "Fuck ****fit" t-shirts.
 
I was going t ask you guys how to apply bands to Deads without a platform, but Rainier Crossfit had answers.

mar08wod_219.jpg

mar08wod_220.jpg
 
I'll have to ask fatty and ascendant about shoe selection for various events.
 
ChaseT. said:
I'll have to ask fatty and ascendant about shoe selection for various events.
Click to expand...

The Arnold is almost all stationary events, but most guys wore oly shoes for the overhead work and flat soled indoor soccer shoes for everything else.
 
Chase, would you happen to know the weights they use for some of the events?

*keeps looking*
 
Donut62 said:
The Arnold is almost all stationary events, but most guys wore oly shoes for the overhead work and flat soled indoor soccer shoes for everything else.
Click to expand...

From what I've seen on TV, most of the guys wear climbing shoes on the truck pull.
 
From the 2007 event:

Code: 
 Yoke Race - 250# Women, 526 LW, 596 HW
 Max Axel Deadlift - 3 attempts for your max!
 Double Decker Bus Pull - the Cannery’s 28,000# red double-decker bus
 Log Lift for Reps - 103# axel W, 190# wood log LW, 210# log HW
 Stone Load, Farmers Walk Medley - Women 100, 125 keg, 155 keg, 175 for stones
and 125 per hand for farmers, Light Men 175, 200, 230, 260 for stones and 188 per
hand for farmers, Heavy Men 200, 230, 260, 300 for stones and 188 per hand for
farmers.

The best deadlift for the LW was 543 and 533 for the HW division. I *think* the cutoff for weight classes is 231, but I'm not sure yet.
 
So for my fatass...

Yoke race @ 596 HW
Max Axel Deadlift
Double Decker Bus Pull
Log Lift for Reps @ 210#
Heavy Men 200, 230, 260, 300 for stones and 188 per hand for farmers.
 
Sunday Mar. 30

Warm up: incline treadmill 10min, ohs, stretch.

Banded Back Squat
45x5 - w/ average Band
135x5
185x5
185x5
205x5
205x5
225x5
225x5
225x5
225x5
225x5
Deep atg squats. I was working on keeping my elbows down at all times and sitting up with a bog chest. I need to get the glutes working for me more 1/2 way up.

Pause Squat (3 sec pause)
225x3
245x3
265x3
275x1,1,1,1
Slow decent, sat deep with a tight upper back. I have a habit of relaxing at the bottom.

Pullups
bw x5
bw x5
bw x5
bw x5
 
Thursday Apr. 1

Diesel crew shoulder warm up, face pulls

Banded Bench Press
135x5
135x5 -dbl minis on-
155x5
155x5
175x4
175x4
185x3
185x3
185x3
205x2
205x2
205x2
205x2
185x2
185x2
175x2
175x2

I really concentrated on keeping my elbows from flaring, squeezing the bar hard, and snapping my elbows together.

Push ups - elbows tucked
x20
x20

Bw Squats
x20
x20

My lower body is sore and tired.
 
Wednesday Apr.2

Lsd run - 40m min.




Friday Apr.4

Warm up: dynamic stretching, 5 min incline treadmill

Full Snatch
95x1,1,1
115x1,1,1
135x1,1,1,1,1
finally... I can snatch

Banded Deadlift [Average Band]
135x5 single band
135x5 dbl band
225x5 single
225x5 dbl
275x5 dbl
295x2 dbl
315x2 dbl
335x1 single
355x1 single
365x1 single
225x10 single
225x10 single
225x10 single
Bands are great for speed deads or lighter work... not so much for heavier weights. I was working on firing my legs and back together, instead of straightening my legs and then finishing with my back.

OH Forward Lunge/OH Rev. Lunge
135 x1L+1R/1L+1R
135 x1L+1R/1L+1R
135 x1L+1R/1L+1R
135 x1L+1R/1L+1R
135 x1L+1R/1L+1R
135 x1L+1R/1L+1R
135 x1L+1R/1L+1R
135 x1L+1R/1L+1R


i suck
 
oh yeah! #29 is locked and loaded.

I'll be substituting 2/3 of the flies with chins/rows this time too.


I'd like to do recovery work, but its hard to find the time.
 
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