congratulations bryan. burpees for everyone!

so which workout is on for today? My back still aches from Friday's DL's.

I think this is tomorrow's WOD, Shaul.

And ... Congratulations, Bryan! You should hang your diploma right above the clock.

Shaul - this is tomorrow's WOD. If your back hurts either:

1.) Cut the weight back to one you can do correctly not matter how light (165 maybe)

-or-

B.) Sub 45 Ground-to-overhead, again at a weight you can do with good form.

-or-

lll). Take a back-off or 1/2 volume week. Every fourth week should probably be one a the volumes you are doing.

Deadlifts should NOT make your back ache!

i agree completely about the back aches... my DL is flat-out autorcious. My plan today was to do bent over rows to help with that.

Shaul, I'm going to cut the weight by at least 50#s and concentrate on form and grip (double overhand ... my hands are weakly things that need some discipline and strength).

Congratulations, Bryan! Can't wait to hear the stories.

Congrats Bryan! I've been missing workouts, making me very sad and not sore. Tomorrow should be fun.

Nice work, Bryan. Congratulations!

Congratulations, Bryan!

5 x 8 Weighted Dips 15#s
5 x 1 Snatch 95#
5 x 1 Snatch 115#

Only 35 Reps on the WOD @ 205# as I was tweaking things on my deadlift and trying new things as well. (No more reverse grip for me except at failure or for 1 RMs. I'm going to get strong.)

10:08RX (25, 16, 4)

30 seconds faster than last time.

7:41 scaled, 30,15. Really wanted to work on form.

10:52 SC 135lb
Interestingly, this seemed to hurt a lot more than the last time I did it with the RX weight.

DNF - 25 reps, back problems after round 1 (oddly enough I slowed down my deadlifts a bit to force myself to reset my back after each one)

Observations of stupidity on my part that might be useful to others: I did a huge amount of volume the last two weeks and was due for an easy week. I decided for the sake of my schedule's convenience to try to work one more week and take it easy next week. I felt sluggish and under-recovered lifting yesterday. So of course I tried to do today's workout rx anyway and immediately regretted it. Moral of the story being listen to your body. Stopping the workout before I actually injured my back to the point where I'd miss a week or two was the one smart thing I did.

Andrea -

http://www.cathletics.com/resources/powerOutput.php

Lets say for the sake of argument that you did the runs in 2:00 leaving 2:00 for the DL -

- Last time 165x45 in 7:50 =

Height
162.56 cm
64 in

Bodyweight
54.43 kg
120 lb
Movements

Deadlift
Reps - 45
Travel, Body - 0.36 meters
Work, Body - 6436.76 joules
Travel, Weight - 0.54 meters
Work, Weight - 17834.26 joules
Total Work - 24271.02 joules

Duration
7:50
470 seconds
Work Performed
24271.02 joules
2474.92 kg-m
17902.3 ft-lbs

Power Output
51.64 watts
0.07 horsepower
38.09 ft-lbs/sec

-This time 135x45 in 4:35 =

Height
162.56 cm
64 in

Bodyweight
54.43 kg
120 lb
Movements

Deadlift
Reps - 45
Travel, Body - 0.36 meters
Work, Body - 6436.76 joules
Travel, Weight - 0.54 meters
Work, Weight - 14591.66 joules
Total Work - 21028.42 joules

Duration
4:35
275 seconds
Work Performed
21028.42 joules
2144.27 kg-m
15510.56 ft-lbs

Power Output
91.43 watts
0.12 horsepower
67.44 ft-lbs/sec
And that is why it hurts more. More work in less time = more hurts