Heavy "D"

After a thorough warm-up complete 4 rounds of the following for time:

4 deadlift 95/185 (135/225 Rx+)
4 power cleans 75/135 (105/185 Rx+)
4 OH db push-press 25/45 ea. (35/65 Rx+)
4 knee up pullups

Post time to comments.
Scale as needed.

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Ragnar Team Run
by Lizz Bennett

Early Saturday morning the O. Zone Ragnar team headed out to do their first training together.  It was wet, it was cold, it was tough, and we knew we needed to sprint hard to be finished in time for the 8:45 workout. Our goal for the day was to do “Jim sprints”.  That’s a ¼ mile warm up and then a 4 min. sprint, all out up the hill on 900 North.  The hill goes up half a mile and from a 2% grade to about a 6%.  After the 4min. sprint we jogged slowly back to where we started, taking only 5min. to recover. Then we sprinted for 3min. followed by a 4min. recovery.  Then a 2 min. sprint followed by 3 min. recovery, a 1 min. sprint with a 2 min. recovery and ended with our final sprint of 30 sec.  We finished just in time for the workout, back at headquarters.  Oh yea, a very effective workout in half an hour. 

It was great to workout as a team for the first time!  What was even better was to have runners there that are O.zoners running with other Ragnar teams.  All of us are going to be ready for those 188 miles in June.  We will be the ones running every step up those mountains, we will be the ones sprinting to the finish line, we will be the ones that can walk normally the next day!

Comments

[Juliann]

Russell, 155?!? WOW!! Okay, you can tell me to hurry any day now. I give you permission. :)

[Ann]

DL 135
PC 85
OH 35
Still can't those dang kipping pull-ups! Let's hope that Ragner is going to be as easy as Liz makes it sound.

[Kristin D.]

Dead 45
clean 75
OH 30
back hurts real bad today. took it easy.

[tara walton]

deads 185
cleans 115
OH 45
That was a tough workout, but loved it. I love Tuesdays and the way they can change you.

[ashlan]

DL 95
cleans 95 and 1 round 100
OH 30, 35, 35, 40
2 rounds of kipping kupu
My butt is stil sore from Sat, Thanks Liz..

[Tara Jones]

75,75,75,85 Power Clean
25,30,30,30 Overhead
Didn't do deadlifts because of previous back injury, instead I used the "big papa" kettlebell and did squats with it.

[Dave F]

Deads 225 two rounds @ 315
Cleans 135
OH 65
We missed ya Troy

[Juliann]

Court, did you get a ticket from the cop on 900 north?!?! Oh my gosh!! I got one LAST WEEK!!!

[Court]

Troy/Juliann- I just got a warning....and we will leave it at that, the end justifies the means!!

[Jon H.]

RX for 2 rounds and then RX+ the last 2 rounds. My body is really sore from yesterday's fun. I think we are in for a rough week.

[Christine]

DL 65 65 95 95 watching back
PC 65 95 95 95 good back
OH 25 35 35 35 good
loved the pull ups with the knees!
Way to go Nikki day two finished! Just keep focusing on how amazing you will look in a short amount of time:) Summer is coming:)
Judy you go girl! You r amazing the way you keep improving:)

[OZ (formerly FitZoner)]

DL - 275
PC - 205
OH - 70 ea.

17:00

Court - :)

Jon - ding! ding! ding! ding!

[Em Dawg]

RX++
Juliann, Troy and Court - I got a ticket last Friday! They must be buckling down.
BTW lost 8 lbs since Feb. 1st thanks to everyone at Fitzone or Ozone or whatever it is called now.

[marcus walton]

DL 275lbs
PC 185lbs
OH Press 80lbs
RX pull-ups

[Adam]

DL 225
PC 135
OH 50

I love doing weights

[Lindsay]

I just did the Rx today..didn't pay attention to time

[Craig C]

DL - 315
PC - 155 - failed on 185 (180max on time)
OH - 60 2 rounds 50 2 rounds

[Chad]

DL 185
PC 135
DB 45

[Peg]

deadlifts 110
pclean 75
OH 20
pullups - priceless to see!

[andy p]

DL-315
PC-225
OH press-85lbs
RX pull-ups

Came late, I don't know the time it took.....

[Shay]

DL 95,95,95,115 - should have gone heavier
PC 75,75,75,85
OH 35,35,35,35