Absolutely LOVED the CrossFight class today! Thank you Master Diaz for the great one-on-one pointers!
As to the WOD… wow! I tell ya, when I started at Sparta three months ago, as things would have it we were doing deads quite often… and MAN would they kill me… my back would be hurting within a few hours after and that’s even after I’d cut my lifting weights to less than half of RXed. However, I know I’ve got you tired of hearing this, but… TALK TO SHAWN COS! He gave me some game-changing tips a while back which have made the deadlift an entirely different beast. Today’s RXed weight was nothing to sneeze at, especially at these reps, yet I got through them without any issues, and look at my time!!! 24:00
My own personal tip if you care to hear it is to do the deads without shoes. I took em off for the lifting and scorched my feet doing the 200m run barefoot at 1pm… wound up taking them on and off between exercises after that, but it’s really worth it to be barefoot for the lifting since the goal is to push your heels into the ground. Give it a shot (if you dare, I’m no doctor, trainer, or nuthin… just some wacko on the internet)! Also, for before and after the WOD… look up “piriformis stretches”… these helped take me from thinking I’d have to quit Sparta due to SEVERE wake-you-up-in-the-night sciatica, to not feeling a thing nerve-wise, just the good muscle pain we all look forward to.
Oh, one last thing… I really don’t feel I should be on the RXed list today Spartans. Yes, I feel I did a decent job with the 275#’s, but my HSPUs were done walking up the wall backwards, even though I did the pushes themselves with good range of motion, but I think facing away from the wall adds a little balancing difference which should preclude me from the RXed list.
Anyhow, it was a great X-Fight, great WOD… and my cheat dinner from last night is LOOONG gone!
Eric I. dead lift check
Facing away from wall and no ab mat no check
That’s the explination
Ladies : Stacy , Jenna and Master Jess great job with the 185 today…Master Jess under the weather but said she had to do it to honor Dallas… Now that’s how you lead by example!
Journal
July 28th, 2010 | Author: 
Long Live Sparta!
God Bless the McCarthy Family. So sorry for your loss.
I am very blessed to have found Sparta.
COS and Mrs. Lynn…I am sorry for your loss
Ms. Annie…we are all blessed to have found this place
Long Live Sparta!
Mr. Adam…couldn’t make it today..but I am glad they fixed the clock
21-15-9
deadlifts (275) check
hspu check
200,400,800 meter runs check
modified??? WTF. can’t wait for the explanation
I’m sorry for your loss guys
.
Today was a short and sweet WOD, dedicated to the memory of a great family member of the McCarthy’s.
On a side note, I’m getting closer to beating you Jess. Watch out.
so sorry for your loss mr. shawn and mrs. lynn. may dallas rest in peace!
Absolutely LOVED the CrossFight class today! Thank you Master Diaz for the great one-on-one pointers!
As to the WOD… wow! I tell ya, when I started at Sparta three months ago, as things would have it we were doing deads quite often… and MAN would they kill me… my back would be hurting within a few hours after and that’s even after I’d cut my lifting weights to less than half of RXed. However, I know I’ve got you tired of hearing this, but… TALK TO SHAWN COS! He gave me some game-changing tips a while back which have made the deadlift an entirely different beast. Today’s RXed weight was nothing to sneeze at, especially at these reps, yet I got through them without any issues, and look at my time!!! 24:00
My own personal tip if you care to hear it is to do the deads without shoes. I took em off for the lifting and scorched my feet doing the 200m run barefoot at 1pm… wound up taking them on and off between exercises after that, but it’s really worth it to be barefoot for the lifting since the goal is to push your heels into the ground. Give it a shot (if you dare, I’m no doctor, trainer, or nuthin… just some wacko on the internet)! Also, for before and after the WOD… look up “piriformis stretches”… these helped take me from thinking I’d have to quit Sparta due to SEVERE wake-you-up-in-the-night sciatica, to not feeling a thing nerve-wise, just the good muscle pain we all look forward to.
Oh, one last thing… I really don’t feel I should be on the RXed list today Spartans. Yes, I feel I did a decent job with the 275#’s, but my HSPUs were done walking up the wall backwards, even though I did the pushes themselves with good range of motion, but I think facing away from the wall adds a little balancing difference which should preclude me from the RXed list.
Anyhow, it was a great X-Fight, great WOD… and my cheat dinner from last night is LOOONG gone!
See y’all Friday!
Oh, that last comment about my dinner… I’m referring to calories, otherwise it’d be a wee bit TMI.
Eric I. dead lift check
Facing away from wall and no ab mat no check
That’s the explination
Ladies : Stacy , Jenna and Master Jess great job with the 185 today…Master Jess under the weather but said she had to do it to honor Dallas… Now that’s how you lead by example!
Long Live Sparta!!!!!
Funny how things vary day to day/person to person.
Great WOD to celebrate a great dog and loyal friend. Rest in peace Dallas.
Thanks Cathy J for help with my HSPU. You slowed your own finish time in order to give me pointers!
great workout…dogs rule, you were lucky to have dallas for 17 years! that’s awesome.
Eric more time working on your HSPU less time whining on the post, then you dont have to worry about getting beat by Julie…
burn
Good boy Dallas, good boy!