Tuesday, April 21, 2009

Max Effort Week Day 1 and QGB

Today was a little chilly in the gym.

More packing and clearing out the attic. Anyone want an 8 foot tall illuminated, rotating Christmas Tree???????????

Then onto the workout. This is week six of Strength Bias. So we are looking for some max efforts.

Back squat 5-3-3-1-1-1

Jason: 250-275-275-320 Fail-310-320# PR

Matt: 230-250-250-315 Fail -315#-325 Fail

Donna: 125-135-135-165-175 Fail-175#

I think we went a little heavy on the warm up sets, we will try going lighter with the Deadlifts tomorrow.

Metcon (aim for less than 15 min) - Quarter Gone Bad (QGB)

Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Donna: 87 Reps @ 55#/Light band pull ups
Jason: 85 Reps @ 2 x 35# Kettlebells/Strict or minimal kip pull ups
Matt: 86 Reps @ 115#/20# vest for pull ups

This is a great workout, don't hold back as the rest period allows for recovery to give 100% on every round.


Taz said...

Good Luck trying to get rid of the xmas tree!! Seriously, what were you thinking?

And thanks for helping me with my 'road to the games!' Can't wait to catch up.

Taz said...

Oh and P.S. I can snatch 40kg easily now thanks to you guys. Still loads of work to do but getting there!

Matt said...

Nice work Taz! Donna's Mom is taking the tree :-). Be great to see you in July.

Donna-MaD Crossfit said...

also, thanks to Greg, Aimee, EC and Jonny for their help. What comes around, goes around, and that's a good thing.