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Wednesday, December 7, 2011

Training for the week Team Llama Bash

What's that dude in the background doing?

Lately I've added in a few extra days per week working on skill work for crossfit including things like running, double unders, pushups, handstands, burpees, bodyweight squats, pistols and pullups. I still keep 3 core lifting days per week.

Dynamic Warmup

Axle Floor Press

315 x 1
335 x 1 - PR woot woot

Thick Bar DB Press
110 x 8
120 x 8 - getting better

Ring Pullups 5 x 10

12/3/11- I've been training saturdays at Crossfit Tribe. Awesome community and great atmosphere to get deez loueez.

Crossfit Tribe - Training to be a boss

Dynamic Warmup

Push Jerk
245 x 3
270 x 2 - Almost dropped the third rep on my head, win!

Power Clean

225 x 3
245 x 3

195 x 3
220 x 3 Maybe a new best?

Met-con (crossfit games clean and jerk C&J / rope climb)
5 C&J @ 145lbs + 5 rope climbs (13ft)
4 C&J @ 165lbs + 4 rope climbs (13ft)
3 C&J @ 185lbs + 3 rope climbs (13ft)
2 C&J @ 205lbs + 2 rope climbs (13ft)
1 C&J @ 225lbs + 1 rope climbs (13ft)
6:50 - Froning did it in just under 5 minutes.

Dynamic Warmup

Llama Bash is looking clean and mean

I should probably stop posting all of my max effort attempts where my form falls apart. I promise my technique is not this terrible for every set!

(4-5") Deficit Deadlift

425 x 1
465 x 1
500 x 1 - PR no belt

Back Squat vs chains 100lbs @ top, 20lbs @ bottom
185 x 5
205 x 5 - the chains felt terrible, probably won't do these next week.

Overhead Squat
165 x 5
185 x 5 - PR, these are finally coming along some!

I decided to stop writing what I eat on a daily basis but to instead make separate posts occasionally with what I eat. Let me know if you guys are mad about this and wanted more of my food log.


Sarah said...

Dan Pope! Every day I'm snufflin is my new desktop picture. Awesome!

djpope said...

Thanks Sarah! Awesome pic!

mountain climbing rope said...

Mountain climbing or Rock climbing may be a dangerous activity, but with the help of proper training and good mountain climbing gear your risk can be minimized to a great extent.

djpope said...

Nice! I'm going to wear mountain climbing gear the next time I deadlift!