Be Strong!

Strength...
Sometimes you get-up and see it is a strength day and it just doesn't seem like it's going to be a good day. You try to think about how you can get this to be "tougher" like a WOD... But we have to remember, everyday cannot be a "beat-down"...

Monday and Tuesday were GREAT "beat-down" days...If you gave a great effort, you should still be feeling it a bit. So, a strength day is a good thing...even if you are not in the mood.
Once you get started...all of a sudden, you are "feeling good" pushing your limits, working form/technique, and voila...you are hitting weights that use to be really hard and heavy and you are doing it with ease (maybe even breaking a sweat while doing it)!

Soooo....

Warm-Up a bit...then get right to it!!!

Taking extra sets to get into Strength Work is also part of warming up...
We did at least 3 sets of 10 DL at lighter weights then climbed to a bit more for 5's for a few sets, before we started to hit some "Heavy Doubles"

DEADLIFT
Work to a HEAVY DOUBLE (that is two reps, BTW)
* Use bands if possible!

EMOM x 8 Min:
odd = 7 Deadlifts (@65%)
even = 60 D/U (or 100 Singles)

TWO PR's for Witt today!!! BIG strength gains for this chick ~ Awesome!

Witter ~ 185# (w/Purple) / 135# DL's & 100singles Completed
She also DL 225# x 1 for a new PR today...she has no idea what she is capable of!!!
Daliege ~ 275# (w/Green) / 185# & got to 10 D/U on even rnds (while doing singles)
tb ~ 345# (w/Green) / 225# & 60 D/U (Rnd 1,2,3 UB ~ #4 was 43+17...hit a toe...dang-it)

I love the Rower & Stats...
I (tb) also did the Row from the other day:
Total Work ~ 15min = 4131m / 1:48.9 500m/ave (28s/min)
5m @ 1370m / 1:49.4 (28s/min)
4m @ 1085m / 1:50.5 (29s/min)
3m @ 836m / 1:47.6 (30s/min)
2m @ 542m / 1:50.7 (32s/min)
1m @ 299m / 1:40.3 (35s/min)

OZ did this before practice today as well (I would like to make a note that he had my distances as a target to shoot for...AND OZ is ALWAYS a stud when it comes to hitting a target!!! HE will either do it, or DIE trying!!!)
OZ
Total Work ~ 15min = 4156m / 1:48.2 500m/ave (28s/min)
5m @ 1412m / 1:46.2 (28s/min)
4m @ 1083m / 1:50.8 (28s/min)
3m @ 814m / 1:50.5 (28s/min)
2m @ 550m / 1:49.0 (28s/min)
1m @ 296m / 1:41.3 (30s/min)

COMPARABLES
OZ & tb
Total Work ~ 15min = +25m / +0:00.7 500m/ave (=)
5m @ +42m / +3.2sec (=)
4m @ +2m / +0.3 (+1)
3m @ +22m / +2.9 (+2)
2m @ +8m / +1.7 (+4)
1m @ +3m / +1.0 (+5)