This is my PR but i felt strong, think i can get another 10/15lbs on this lift
5 rnds max strict press @115bs and max pullups
Score:110
The pullups were my achilles heel today. i have lost strength in my grip not to mnetion i have fairy soft hands... i was struggling with 10 pullups per round... forearms and biceps felt pumped and swollen... naturally i found teeh tightest fitting t-shirt i could for the walk home
225lbs - it felt a little heavy today so kept it at a reasonable weight in light of the impending 150 air aquats
WOD
75 air squats
then:
50-40-30-20-10
double unders
situps
and 75 air squats to finish
time: 12:16
those bloody air squats killed me as did the sit ups... boy am i out of shape.... i had everyone beat on the DU's except the machines that are nat and molly.... but everyone just blew by me on the sit ups and the final air squats.... genuinely thought i was never going to finish.
Warmup
Run round the block
3 rounds
10 pullups
10 pushups
10 superman extns
10 squats
establish 1RM power clean
195# - need to work on getting under the bar and use less arms.
i think the SC appreciated getting some extra coaching from coach swagger even though he had joined the class... its testamant to correct form when you see Coach Swagger PC 225lbs!!!! apparently its all about practice, but i personally think practice is overated..... i prefer brute force and ignorance
Partner WOD - JF
Against 8 min clock
800m run
max reps 155# power clean
42 (21 Each)
First day back after a little hiatus..... what a double wod to come back for. My major takeaway is i need to work on form on the power cleans and get my fat ass under the bar, otherwise i find myself using too much arms and it becoming a reverse curl... i have to admit that i was mentally and physically beat on wod 2 i badly wanted to give up!!!! wrists were a little sore, so i iced when i got home. Bonus of the day was getting some extra vitamin D and a little sun tan during the class...
Quite possibly the worst class i have had in a long time. Bench is my weakest lift for sure, i have as much chest as a malenourished pigeon. I had bugger all energy for the WOD, i couldn't even manage 8 burpees unbroken... the DB PP were a little having worked the shoulders on sun with sarah and rob. Left the box in a foul mood.
03/25/12 - Rob and sarah
Can't remember the warm up
strength 7 or 8 X2 push jerk - 155lbs
fisnisher - 135lbs rx
minute 1 = 1 clean and jerk
minute 2= 2 clean and jerk
minute3 = 3 clean and jerks
cont....
managed 5 rounds before the left wrist got a little angry.... massive respect to niall who crushed this WOD and got to 9 rounds... he gave everything he had and laid it all out there... by the looks at him by after the WOD, he most likely went home and slept for the remainder of the day!
03/23/12 - sarah
warm up - don't remeber
strength - 10X2 Front squats - 205lbs
WOD
for time
30 walking lunges
400 runm with sandbag
30 walking lunges
400m run with sandbag
30 walking lunges
time: 6:00
was super happy with this wod, was even happier sam or walker weren't in the class as they would have killed this wod. as was there weren't so i walked out of the box with a mild swagger.
Warm up
3X
10 toes through rings
10 hollow rocks
10 push jerks with the bar
Strength
7X3 push jerk
135lbs for two sets and balance at 155lbs
having some small issues with mobility in my left wrist. no pain but i feel like i don't have a full range of motion. Have also been feeling some tenderness in my elbows... hard to describe the feeling, but i am pretty sure the soreness is not normal... man i like a good whinge
WOD
for time
5 rounds
250m row
15 db thrusters
11:44
i didn't warm up ye old hips before class and i paid the price during the squats, i felt so tight. My shoulders were done after the DB thrusters.... this is one movement which really seperates the men from the boys... all too frequently i find myself in the latter category on this movement.
WOD #1
5 ROUNDS
21/18/15/12/9 Turkish Get-Ups
Run 400M
Time: 28:58
Chris changed the number of TGU in light of the fact that very few people finished in under 30m regardless of weight. I used 35lbs and it was clear that my max rep count was about 3 per arm at a time. My left is certainly weaker than my right. Maintaining the bar balance was tricky and added another dimension to worry about during the TGU. I will be honest and say that most likely half of my TGU's towards the end were, well lets just say it, not RX
Holy moly, those ab mat sit ups took their toll... i did the first two sets close to unbroken before going into sets of 5 or 6.... my abs have a long way to go to get back to where they were. my DU were flawless and i gained most of my time there. I was working out next to Ross and he was nailing the ab mat sit ups which kept me pushing. He consistently schooled me on the sit ups but i was managing to catch him up on the DU...
worked up to 125lbs, bloddy heavy and my form went to poo....
WOD
double tabata
HPS 95lb
bar facing burpees
score 81
managed to maintain 5 reps per round, on last set of burpess managed to squeeze out 6. The HPS were getting tough and my sweaty hands didn't help with my grip.... chuffed to bits with me peformance. Even broke out the milk bottle, cookie barrel torso its been a while but felt good!
I haven't done BS since Dec and all i can say is that carrying 225lb on your back let alone 275lb was a real shock to the system. For the avoidance of doubt, it was bloody heavy! anyway its nice to come back to BS and see that i haven't lost my BS mojo.
WOD – Finisher
Ritch Street Run
21 Back Squats (#95)
Ritch Street Run
15 Back Squats
Ritch Street Run
9 Back Squats
7:19 (R/X)
My hips are soooo tight that i found it almost impossible to do the BS at speed. And as for running well, less said about that the better. Dallas/TJ/John F/AJ killed the WOD with some great times... no-one likes coming in 5th behind those boys and i am not one to make excuses but all i can say is i am fat (ish), out of shape and i lifted more on the 5X5 BS (excpet big D). Those boys had better watch out in the future! Oh one final note. Thanks to Big D for helping me out of my weights belt after the BS. It seems that the belt may have shrunk a little in my absence!
Was so glad to still see that i can do DU.... as for the rope climb, its easy to go up, harder to come down, burns your hands!
WOD – Finisher
Tabata This!
Tabata Row – Rest One Minute
Tabata Squats – Rest One Minute
Tabata Pull-Up – Rest One Minute
Tabata Push-Ups – Rest One Minute
Tabata Sit-Ups
7/14/6/9/10 = 46
Man my body hurts... my hips and hammies were uber tight after tuesday so those air squats punished me... struggled with the pull ups and the push ups were brutal... man i am out of shape....
warmup
3rnds of
3 wall climbs
pullups
hollow rocks
Skill and strength
Handstand pushups 5 every two minutes for 20 minutes
I don't need any ab mats but not quite at the levls of using ths parralette bars, i tried and got 1 but 5, no way jose
finisher
AMRAP 15 minutes
3DL @185
10 ab mat sit ups
15 KB swings 1.5 pood
8 + 15
all the poods were taken so i had to use a dumb bell which makes it so much more difficult, anyway no excuses i think i worked for probably 12 out of the 15 minutes, i am out of shape! lower back started to hurt but that is to be expected after not doing DL for a long time. great job by walker, sean and sam in particular who crushed it and to dallas for maning up and grabbing the 2 pood.
Strength - partnered with Chris
Squat snatch - between 95lbs and 115lbs
kept it light on doctors order
WOD
AMRAP - 8 minutes, 2 Front Squats, 10 T2b
5rnds + 5 T2B
Definately no RX, can't remember the weight.
So, first proper workout in 2.5 months. I think i would be amiss if i didn't say a Big thank you to Dr Lord, for making me remove myself from the box and for providing the right treatment to get my wrist back to health. I must admit its rather nice having the feeling back in your hand. So on Doc's orders i need to keep the weighst light and despite all of my urges to add weight i held back and am thankful i did. The class was a good intro back into CF, the T2B took their toll though. My grip was weak and this exercise is something i am typically good at, but struggled as the reps racked up. So very happy to be back in the box, thank you for the warm reception, i have thorougjly missed you all!
Warm-Up
Team load 10,000 pounds of plates from the street into the gym
Ritch Street Run
15 Push-Ups
15 Squats
WOD #1
LaLanne Mile Run – Ritch Street 4 Times with a #25 plate
7:28
WOD #2
tabata ab mat sit ups with PVC pipe
6
WOD #3
2000k Row
8:54
first day back after two weeks off and lots of food and booze... dear god i think i drank enough to sink a battleship... this was certainly evident as i almost died during the 2k row.. i got cramps in my calfs and my hamstrings were dead from the run... the session was soul crushing and a fresh reminder that you pay for what you put in your body and being absent from the box for too long. on a side not will be out for a while, looks like the wrist is a little worse than i thought, i don't think i have mentioned my wrist issue have I? anyway hope to back soon!
3 Rounds – 30 Seconds Each of Pull-Ups, Push-Ups, Sit-Ups & Squats
Strength
Power snatch– 3-3-3-3-3
Weight Ranged from #105/125/145
125lbs felt REALLY comfortable but at 145lb i couldn't generate the neccessary speed to get it above my head. Will helped on technique, making sure i keep my arse down and acclerated hard once i was passed the knee's.... need to go down in weight and practice on form
WOD - Finisher
5 Minute AMRAP:
5 power snatch (#105)
5 Chest to Bar Pull-Ups
6 Rounds (R/X)
My body is tired, my wrist is freaking killing me, by now most people are bored of reading about my wrist so suffice to say i'll shut up. Priority 1 in the NY, is get it fixed! my elbow joints were tender on the pullups so stringing just 5 was tough. My body is telling me to take a rest, just so happens i am off to london on thursday for 10 days. would love to say i am going to drop into a box in London and represent the LLF crew, but lets face it i am on vacation and i plan on eating drity food and drinking warm beer!
I hate pistols, i will never be good at pistols, not mention i fear that i am going to blow out my knees. So matter how many times this is the skill of the week i am just not going to get any better.
Strength
Will highlighted the key differences between high/low bar poistions and the fundamentals of olympic and power lifting.... Blake and i decided that we have a hybrid style!
High Bar Back Squats
3 x #275
2 x #305
1 x #315
2 x #305
3 x #275
Partnered with Ed and Benji. Ed gave me a solid tip to keey my head up which helped tremendously. Have to say that today i didn't really feel strong. The 315 just went up by the skin of my teeth.
WOD - Finisher
12 Minute AMRAP:
250m Row
12 Pistols (6 each leg, band assist)
12 LaLanne Burpees (#45)
4 Rounds +150m row
The plate burpees, hhmm, let me think about this... i kind of have a love/hate relationship with them. i love there they are more fun than burpees and challenging, but i struggle to get a hold of the plate to lift it up all in one motion,. instead i get to my feet, bend over flip the plate onto its axis, grab it and then use my lower back to snatch it... oh and pistols i think we all know how i feel about those puppies!
Will worked with my on my DL before class... two things i was doing incorrectly, yes i know you are all shocked that its just two.. anyway before i was rudely interrupted, the bar was not tracking up my shins and thighs placing extra emphasis on my lower back and secondly my butt was starting too low, resulting in no tension in the hamstrings. Just worked with 95lbs in an attempt to get familiar with the feeling of how a DL should be. Thanks will you are a gentleman and a scholar.
2X LLF warmup
skill - Mike and i teamed up to do GDH sit ups combined with throwing a 6lbs medicine ball at one another, surpsisingly diffciult!
Strength 5/4/3/2/1 Push Press
we were meant to clean the bar but i have the usual excuse, lack of talent, i mean wrist....
5 X 115lbs
4 X 135lbs
3 X 155lbs
2 X 175lbs
1 X 195lbs (PR)
happy with PR especially owning to the fact i can't rack the bar so i have to hold up the bar, think i could squeeze 225lbs
WOD
3rds of 5 Mins
1min push press @ 95
1min burpee
run
score = total of PP and burpee
rnd 1 45, rnd 2 40, rnd 3 40 total 125
very very very happy with my score... made up most of my score on the PP with 30 in rnd 1 and 25 in rnd 2... could not keep up with mike on the burpee, the dude is a burpee machine
Small class just 5, nostalgia was certainly present as only John and I were present from the usual 4:30pm crew, old school is all i can say. The majority of the sausage crew were missing, i think they were all having mani/pedis and facials yesterday, well at least that is at least what i think they said. Unequivocally the best class of the year, can't believe they all missed it... you will never replicate a class like that ever again!!!
