I am planning on buying some grass fed beef from a local rancher who wants in? Cheaper if we buy in bulk. Actually works out alot cheaper than .99 pound for the whole lot. Grass fed is the only way to go. Dont believe me just google it or read here.
www.eatwild.com/healthbenefits.htm
Here we are on our third week of Widow makers. Keep adding 10# if you were solid on your last effort. If you missed a few reps keep the weight the same. If you missed more than 4 than drop 10#.
-Widow Makers 20x Back Squat (go after these hard)
10 minute rest.
-”Diane”
21,15,9 reps of:
-Deadlifts (225#)
-Handstand Pushups (if you cant do these then use 45# dumbells and do 30,21,15)
Remember to:
- Maintain your lumbar curve (i.e. keep your lower back arched)
- Keep your weight in your heels
- Shoulders either directly over or slightly in front of bar on set up
- Bar stays in contact with legs throughout the movement
- Hips and shoulders rise at same rate
- Hip is completely open when standing
Watch this short video with these CF gals doing perfect form DLs with Glassman commenting in the background. Deadlifting is in the DNA.
http://www.youtube.com/watch?v=pjBI9qxibTc
Be great!
JMF
How was this WOD? What did you guys time out at on Diane? Please post your times to comments each day. Thanks.
Diane 10:57
deadlifts 175 lbs ( I need to work on this)
dumb bells 45lbs
Liked Diane.. Moved up to 225 on the dead lifts…Slow, but steadfast. The HSPUs were brutal…after 5 minutes, I had only done 5…..so I switched to the 45lbs dumb bells.
Gonna have to work on those HSPUs!
Total time: 25:57
I did this WOD last week. 5:09 one second off my PR back in December. Ripped the DLs. Could not have done them any faster. So where I slowed was on the HSPUs. Can you say muscle fatigue?! Frusterating when you have gas in the tank but have to pitstop when you dont want to simply bc you cant push up another due to mf. Whats the answer…Getting stronger in the upper body via more HSPUs, jerks, and presses. Stay tuned. Im gonna crack this one sub 4 minutes next time.