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Old 02-21-2010, 04:25 AM   #6
David Glass
Join Date: Feb 2010
Posts: 69

Originally Posted by Chris Salvato View Post
Those DLs are in very high volume. Why so much?
Thanks, Chris, you're the second person to point this out to me

I was looking for a 5x5 on DeadLifts, Press, Squat and Bench Press.

I gather 5x5 is too much because of how hard it is on the lower back?

Also, given all the cleaning I'm doing, I think maybe I can go for a 3x5 on the DeadLift instead, once every 10 days or so?

I've actually done two workouts since my last visit:

Workout 1
- My buddies at work have decided they want to give CrossFit a shot, so I took them to the park for a second wod that consisted of the following

- Run 400m
- 30 air squats
- Run 400m
- 15 burpees
Repeat (2)
Those that finished did so in about 14:00 and change

Yesterday I did more of a SealFit WOD, which consisted of the following:

- Row 1 mile (6:50)
- 3 rounds for time of:
10 goblet squats, 10 push-ups, 5 deadhang pullups (3:50)
- Elizabeth, or 21-15-9 reps of Squat Clean, Ring dips (13:50)
- Run 2.25 miles (25:10)
- Max sit-ups in 2:00 (48)

It was my first Elizabeth Rx'd (with ring dips instead of standard), and I still broke under 14:00. My legs felt like a ton of bricks when going into the run after Elizabeth, but still I managed to keep close to a 10:00/mi rate
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