Warm up
650 meters & stretching
3x8 "clapping" pushups - did the first 2 rounds unbroken
3x10 ring something-or-others - whatever they are called, they hurt.
Strength 5x3 strict press
5 sets all at 80lbs
I totally suck at these
Finisher 5 rounds of
7 deadlifts
7 hang power clean
7 front squat
7 push press
200 meter run
21:51 w/95lbs (rx 135) - made a point of never setting the bar down (which made for some funny looking "resting" poses)
This has been a brutal week for me. My shoulders/arms/lats/forearms are incredibly sore; but I am loving it. So much so, I moved up to the 3x per week class (wednesday 4:30). Truitt, no kidding, but your constant personal effort to rx everything as well as maximize your time in the gym, with extra work, fires everyone else up and pushes us to try a little harder... heck, I was going to do the finisher today with the bar alone - but you changed that.
Strength: Overhead Squat 5x3
85lbs all 5 reps.
Didn't have a rack, so had to snatch these up. With a rack I'd have gone 10 to 20lbs heavier. Pretty fired up. I've only done OHS 3x or 4x in my life. The first time I struggled with the bar so today was clearly an improvement.
Conditioning: 20min AMRAP - 500m Row or run /15 DB Thrusters (30#)
Score: 5 complete rounds in 20:51 - If I hadn't stopped to help that burning car outside, I'd have finished all 5 inside of 20mins.
my shoulders are toast. i am still wimpering from scotts saturday class.
mother#@$!!!! just when I was starting to feel marginal success, I got my first DNF. As scott said "5 rounds or 30 mins..." I figure I DNF'ed by 50meters; there is always next time.
8:30 class with Scott: - "thanks for the pointers."
Warmup:
3 rounds
50 DU
25 ABMAT sit ups
TIME: not sure. Seriously think I am going backwards on my dus. I got to a point I could do 20+ unbroken, but the last 2 classes I've only been able to do about 8-10 unbroken. I need to work on the pvc sit up as well. it really adds a lot.
WOD:
5 rounds
21 ground to overhead anyway 75#
21 push ups, hand release at the bottom
400 m run
TIME: DNF (just barely missed the 30 min cutoff)
I've got no excuse. This one scared me from the beginning. I was literally on my 7th rep (of 105 (or 210 movements)) and doubt started to overtake my head. Its insane how long 30 minutes is when you are fighting both fatigue and self doubt.
Pre warm up
30K2E (3 months ago I couldn't do 3 in a row)
2 sets 20 DU (I think my du skills are regressing).
Warm Up:
650m jog
Dynamic stretching
Strength:
Box Squat 135LBS
2-2-2-2-2-2-2-2 (really liked these, should have added another 10-20lbs).
Three rounds
10 Bulgarian squats (25# db/hand)
10 GHD
WOD:
"Animal"
150 KB swings (1.5 pood, rx was 2pood)
11:56
I was driving home last night and realized how fired up I felt. I think our tues/thurs 4:30 class is awesome. We don't set records (although we did land SA of the week), but we continue to push and support each other. In fact, 12hrs later, and way before the sun rises, I am still fired up and looking fwd to next tuesday. It would be AWESOME if management could add a couple more 4:30 slots to the week; cut back on the Tupac and Big E, and crank a little more AC/DC, Guns, or Mettalica - Lastly, Will, every class you give me at least one good comment I know I am not alone... thanks.
Tabata:
Wall Squat & Hold - I really liked these and felt suprisingly strong.
5x5 Strict Press: (horrible)
5x 75lbs - and that was tough
3 Rounds:
10x Chin-Ups first round, no band, second round, black band, 3rd round purple.
10x Ring Dips black band.
WOD:
3 Rounds For Time:
30x Wall Ball: 20lb
200m Farmers Walk (2 x 60lbs dumbbells = 64% of body weight) would have liked to use 65lbs or even 70lbs but they didn't exist on the rack.
3 seconds faster than Gareth - 2nd place is the first looser
Baseline Test 5:22 (used small black band on p.u.)
Finisher w/95lbs
400 meter run
3 rounds
6 x front squat
10 x k2e
500 row meter row
3 rounds
6 x pushpress
10 x toes to bar
run 400 meters
3rounds
6 x thruster
10 k2e
On last round of k2e, I bailed and did situps to finish. Afterwards, went back and finished all the k2e and added in a 100 d/u.
09/19
w/Will & Nicole
about 40 mins of power clean instructions.
finisher
15-12-9
power clean (75lbs) - kettlebell - sit/up
I really enjoy the clean so really wanted to work with will to get perfect form.
50 pushups for time (your hands must come off the floor before pushing back up)
time was 1:54 (I should have done 100, but that also would have been brutal)
5x5 back squats - I need to lower my weight and focus more on my form... knees wobble and when I try to stiffen the knee by pushing out, I get knee pain.
1@135
2@155
3@175
4@175
5@185
Finisher: 21-15-9
Back Thrusters (#75)
Wall Ball Burpees (#20)
Time: 14:xx this was crushing.. the pushups where the hardest part.... still feel fat and lazy from having taken a few weeks off last month. I think i missed 6 classes and yet my strength/conditioning is telling me I missed 3 months.
Warm Up
650 M run
tabatta - jumping pullups
tabatta - ab mat sit ups
Strength
5x5 push press
95lbs on all five sets
WOD
5 rounds of 10 push press @ 95lbs (rx 135) and 10 ring pushups 14:29
this has been a tough week. not really feeling it. the ring pushups turned out to be much harder than I expected; literally destroyed me. the push press becomes much harder when the arms are already trembling from the push ups.
