09/06 WOD

Okay, week three of this little experiment and yes! Things start increasing in intensity! Yes I'm weird that way... :)

Legs today, weights supposed to be 80% and rep scheme 3x10

Leg extension (single leg on stool with kettlebell on foot): 35#
Squats: 155# - 155# - 165#
Walking barbell lunge - 45# - 65# - 75#
Single leg barbell deadlift - 75#
Lying leg curls (GHD reverse hypers): assisted, rd 2 100% negatives, assisted
Seated calf raises: 160# - 182# - 182#
Standing calf raises: 185# - 185# - 195#

Squats then lunges then single leg deadlifts just torched my glutes! Interesting doing those single leg deadlifts. Completely different animal. Need to move up in weight on leg extensions and squats. Legs are tired. Did everything in VFF's... :)

Continued with the CF Kids for the neighborhood - daughter tore it up again with the fastest time of all the kids (15-12-9 OHS w/7.5# bar, full release burpees). And scored some dumbbells today too!

Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
C/D: 3x15 GHD situps