Wednesday, August 15, 2012


12 Minutes to find a 3 Rep Max Deadlift


15 Minutes to complete: 3 x 6 Reps Pause Back Squats

NOTE: Use high bar rack position and pause for 2 seconds in the hole of each squat.


Double Unders
Abmat Sit Ups

23 thoughts on “Wednesday, August 15, 2012

  1. Wiped out this morning- or at least when I got to “Annie”! Happy with deadlift- a pr for three reps: 170#. Back squats scaled to 3 reps and for final set I didn’t realize I had 2.5 on one side and 5 on the other so I did 72.5. Made it through first two rounds of Annie RX until Coach Emily showed me mercy and let me switch to singles; still slowest ever at 18:29. Maybe I need a rest day tomorrow…

  2. I hate that I’m out of town today. Missing my 3 favorite movements! I’ll try to do Annie on my own. Have fun!

  3. DL 3 rep max: 235#
    BS w/pause: 145#

    Annie: 9:07 rx

    These were all PRs for me, but only because I didn’t have a previous 3 rep max DL and this was my first time doing Annie. I gotta speed up those sit-ups!

  4. Had a mishap with the speed bump today. Look like a first grader with band-aids on both knees and hands. Doh!

    3 max DL – 135. A PR
    BS at 65.

    Annie : 8:15 (subbed 50-40-30-20-10 sec plank holds for Situps).

    1. Radha, that speed bump was in total darkness — I’m so sorry it got you and it could have been any of us. Hope someone will get some fluorescent curb paint for it or I will! Hugs.

  5. DL 225#
    BS 85# (babying that knee – and felt great!)
    Annie 11:48 RX no PRs today, but it’s nice to be back in the swing of things! 😀

      1. Thanks Joy! But no, no PR for me. 9:30 last time. Today all situps were unbroken but the DU muse was not with me.

  6. 315 DL x 3
    205 BS w/pause
    7:57 Annie ( did 49 of 50 DUs unbroken and remainder of DUs unbroken. – so close to perfect Annie)

  7. 3 rep DL: 205#

    back sqt: 105-125#


    8:44 RX PR by 6 minutes — DUs felt awesome today

    last annie was in 9/27/11 @ 14:46

  8. DL 275 x 3 reps. PR.
    155# for BS w pause
    7:22 for Annie. Could not get the DU’s going for the first 20-30 seconds. So frustrating!

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