VOUME
A – Muscle-Up EMOM 5 x 3
B1 – Bench Press 1 x 10 (40%) 1 x 6 (50%) 1 x 4 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x 1 (85%) 1 x AMRAP (90%)
B2 – Pull-up 3 x 5,, 1 x 2, 3 x 1, 1 x AMRAP (add weight as needed, final set goal is 3+)
TECHNIQUE
Clean 1-1-1-1-1-1-1
5 Rounds for time of: (15 minute Cap)
5 Burpees
5 Chest-to-Bar Pull-ups
10 Hand Release Push-Ups
5 Toes-to-Bar
This time last year… Bryce announced the Old School vs New School Throwdown.
CrossFit Defense is coming to CrossFit Chicago!
When: April 21st
Register Here: http://www.regonline.com/builder/site/Default.aspx?EventID=1176676
The CFD course is a fast-paced 1-day program open to anyone, from a new athlete with no self-defense background to even the most experienced athlete, martial artist. The course is a great introduction to Coach Blauer’s SPEAR System and provides multiple drills, reps and insight into how to use it effectively for personal defense. We’ve also analyzed CrossFit movements that parallel close quarter tactics to create some very cool drills.
Meet Coach Blauer
Tony Blauer is the only self-defense expert in the world who’s system and research has influenced athletes & trainers from every sector of fighting including traditional martial arts, MMA, kick-boxing, boxing, defensive tactics & combatives. Now, his concepts are even finding their way into CrossFit.
Read this insightful interview by author & renowned combatives trainer Loren Christensen who interviews Coach Blauer about background, influences and continued passion for coaching. You’ll get much much more at the event so register here:
http://library.crossfit.com/free/pdf/CFJ_Blauer_Christensen.pdf
Check out Tony in action and learn more about the S.P.E.A.R system:
THE SPEAR SYSTEM IS ELEMENTAL AND FUNDAMENTAL TO YOUR SAFETY
http://www.youtube.com/watch?v=VysnuMIIllE
Elite Fitness & Self-Defense
https://vimeo.com/59262764
No Martial Arts, No problems
https://vimeo.com/57079949
What Ladies Really Want to know.
https://vimeo.com/57236881
Can I apply what I learn on the course to my Fitness?
https://vimeo.com/57231820
Rich Froning Jr. & Dan Bailey Get in the Fighting SPEAR-it :-)
http://www.youtube.com/watch?v=SAMl5FpQd8c
Managing Fear when it Matters Most!
http://journal.crossfit.com/2010/10/blauer-cycle1.tpl
Are You A Target for A Mugging?
http://media.crossfit.com/cf-video/CrossFit_BlauerATMStrategy.mov
10 Questions about the CrossFit Defense seminar by CrossFit Journal.
http://journal.crossfit.com/2012/10/10-shots-at-tony-blauer.tpl#featureArticleTitle
Face the Fear
http://journal.crossfit.com/2013/01/face-the-fear-lessons-from-newtown.tpl#featureArticleTitle
Why Combatives?
http://www.youtube.com/watch?v=3UxtmEY4m8o
Dark Alley Defense
http://library.crossfit.com/free/pdf/CFJ_Dark_Achauer_FINAL3.pdf
Applied Fitness: CrossFit Defense & Training to Better At Life
http://library.crossfit.com/free/pdf/CFJ_Defense_Randolph_FINAL3.pdf
Best birthday present I’ll ever give myself!
Muscle Ups EMOM 5×3 w/orange band
Bench Press worked up to 247 1×2
Pull Ups 4×5, 3×3
Metcon Rx’d: 7:24, upper body is toast
Anyone looking to do the Tough Mudder this year?? It is Saturday May 18 and Sunday 19th at Senica Hunt Club in Seneca, IL (about an hour/hour 15 away). I did it last year in Wisconsin and had a blast! Maybe we can start a team if enough people are interested?!?!
EMOM 3 x 3 mins @ Skin the cat
Ring Pullups, 4 x 8 reps
+
Bench Press, AMRAP @ 247# = 3 reps
+
Metcon:
5 rounds:
5 burpees
5 ctb pullups
10 ring pushups
5 ttb
TIME – 5:40. had to mod the hand release pushups to ring due to my bum left shoulder. actually surprised i was able to bench heavy w/o it exploding on me
+
Conditioning w/AllDay:
15 min AMRAP
Person 1: 500m row
Person 2: Max cals on airdyne
ROUNDS – 3 full. airdyne cals were 48, 45, 44. rows were in the high 130s to low 140s pace wise and felt like rest compared to the airdyne intervals
Clean: up to 85#, got some good tips from Randy. Need to stand up Om the first pull instead of doing an early arm bend.
WOD: 9:50, knee pushups, black band
Jenelle, my boyfriend and I are in!! I can’t wait. Do you have to attend 1 or both days?
Muscle Up work EMOM (kind of):
3 (all strung together), 2, 1, 1, 1 ugly bar muscle up.
I just need to get better at staying in my false grip so I can string more together.
Bench Press: Worked up to 165# AMRAP = 3
Pull Ups: 5×5
Kind of sandbagged this portion today.
Metcon Rx’ed; 6:31
I knew I would have to break up the push ups, but I was surprised that I struggled stringing the TTB after round 2.
YOGA TONIGHT AT CFC: Tuesday, 7-8pm
Email melissa@crossfitchicago.com for more info.
AdamB looks a little pale in that picture.
Click on my name so you can download the Marginally Elite * Men’s and Final 4 Women’s brackets.
With no tie breaker this week, 6AM Glen and James Walsh get to share the tutu on Saturday. I’d be signing up for the earlier heat, its bad enough to have to do these Open work outs, it is worst to have to do it in a tutu…a wet gross recently sweated in tutu is almost cruel.
Clean = worked up to 85# (didn’t realize, but this is a 18# pr on my squat clean)
Metcon: orange+red band, knee push-ups, and attempted knees-to-elbows instead of ttb’s.
10:01
TECHNIQUE
Good reps up to 175#, struggled with keeping good technique at 185#.
Metcon: Rx – 10:15
I know there were a few people who were a little skeptical of the 420 put up by Danielle Sidell on 13.2. But I was looking over the articles on the games site and I remember this girl from watching the central east regionals on-line last year and she was filthy, with the attitude to match. 405 DL and 4:56 mile. Yikes.
http://games.crossfit.com/article/who-danielle-sidell
Pre: week 5 of the pull-up program: 4×3 strict pull-ups (tried just the red band but couldn’t get close to the bar, felt very weak for some reason this morning) 2 rounds with the black band and 2 with the double red band; 4x max time flexed arm hangs (still terrible in wide grip).
Technique: squat clean up to 90# (5# PR on my clean). Need to get my elbows through faster and I could have a lot more on these. Thanks Randy for the great tips.
Met: (2 sets of pull-ups with red band, 3 with black; knees on the push-ups and KTE)
8:35.
Post: some practice on TTB, was able to get within a few inches of the bar, which is a HUGE improvement from where I was a few weeks ago.
3×8 GHD sit-ups (didn’t want to push it as my back is still a little salty from hyper extending it going for a 1rm clean a few weeks ago)
3×12 GHD back extensions
5 mins of DU work- had a much better rhythm today than the last few weeks.
NCAA Bracket:
http://cfcbrackets.mayhem.cbssports.com/e?ttag=13_cbspaste
PW: MEAT
Already have 27 people signed up which means we will probably have at least 45 by the time it is done.
10 per.
I knew I should’ve done a damned redo on 13.2. Not sure what the rules on the MEAT tutu are, but I can’t make the Saturday open and will be doing it on Friday as I have been doing. Will rock the pink on that day and even throw in the wifebeater to complete the outfit.
MU work 5×3 EMOM..
BP worked up to 170# AMRAP 4.
PU AMRAP 5 w/ 55#.
Met: 6:51. Couldn’t string TTB after rd 1. CTB became singles by last round. Contemplating changing my grip style on these.
Big 6am class with Joel, Randy
A – 4×1 MU
B1 – Bench worked up to a heavy single, rang the bell for hitting 1×255# (25# PR!)
B2 – 5×4 PUs
Conditioning – 6:41
Surrounded by a fast group this morning, hand release push ups were brutal.
Brett, I’m still a non-believer. I can’t believe she was moving that much faster than Sam Briggs with legit standards.
http://www.youtube.com/watch?v=7QGa2o4zJNo
supposedly the video is coming so maybe we’ll see. i admit i was a skeptic as well when i saw the score, only because it is SO much more work than anyone else did in the wod but whose to say she isn’t the chosen one. I’ll hold final judgment til the visual evidence is released
Interesting watch-tempo reminders on Briggs. I do that during races, not sure why I haven’t tried it during a metcon…
@ Jenelle I would be interested in doing the Sunday run This is Gene btw
Sam Briggs performance on 13.2 was IMPRESSIVE!
MEAT Brackets Updated
13.2 Was a bracket killer
https://docs.google.com/spreadsheet/ccc?key=0AiLn0yGR4bzzdHZOT0VLNm05VUlBTTcwQ19MbkczOHc#gid=0
Also, this dude got no-repped by HQ, which puts my 196 for 13.2, 196 reps more than he got…
http://games.crossfit.com/article/golden-workout-rejected
Squat clean: 100#
Metcon: 5:51
Orange band
Knee hand release push ups.
Ps. Rudy is everywhere.
A big thanks to all the volume crew for rooting me on this morning as I finished my 4th AND 5th rounds after everyone else had sped through the workout. THAT is why I crossfit.
Not reasons why I crossfit = Burpees, Pullups, Pushups, TTBs.
Muscle up work (if you can call it that…). Thanks to Joel for the tips on this.
Bench – Upto 215# (10# PR)
Pullups – sets of 2-3.
Metcon – 9:22.
@ ALL: I’m looking for a babysitter for a family friend for THIS friday night 6:30-10:30. Increased pay due to last minute need!!
email me if you can help!
caitz55@gmail.com
Not a my best showing this morning…
Worked up to 70 for cleans. Still hard on the wrists. About 50 pounds less then my 1RM. Thanks to Randy for some good mobility tips.
These four movements top my suck list, so this was a rough one for me. 9:07.
Did “VOUME” today w/ Scookie
A – Muscle-Up EMOM 3 x 10 (subbed ring dips black band)
B1 – Bench Press 1 x 10 @ #45, 1 x 6 @ #55 1 x 4, @ #60, 1 x 2 @ #65, 1x #70, 1x #75, ran out of time
B2 – Pull-up 3 x 5, 1 x 2, 3 x 1 no amrap
Metcon: 9:13 Rx
Can’t. Lift. Arms.
@ Jenelle – I will be do it along with Jamison and Brian C(if he ever decides to sign up) on Saturday the 18th at noon.
TECHNIQUE:
Worked up to 105# on Cleans. Felt good today.
5 Rounds: 10:27
5 Burpees
5 Chest-to-Bar Pull-ups (w/orange band on 1st round, then orange+red on the rest)
10 Hand Release Push-Ups (strict on 1st round, knees on the rest)
5 Toes-to-Bar
Technique with RANDY!!!!!!
135-165-185-205-225(Fail x’s 4)
Metcon Rx’d: 7:04
The absence of TimS is starting to get to me.
Randy is really great.
Squat clean: Finished at 145 (+10 lbs from 2 weeks ago)
Metcon: 9:11
My kipping/bar skills are taking a nap.
@JoeP- he should at least be given a score of 15, which only makes him 181 less than you. Those box jumps were mighty suspicious, I’m glad to see HQ coming down hard on poor standards for people claiming crazy numbers.
Those who submit videos are stupid…..PERIOD
9am with Coach Kate
Strength:
A. Bar Muscle Ups 5 x 1
B Bench 2+AMRAP @ 195
B2 Pullups @ BW 9+amrap
Metcon: @ 8:45
got drilled on the HRPU after 2nd rd.
Post:
d1 DB Floor Press 3 x 10 @45
d2 Chin ups 3 x 7 @ BW
@ Jenelle-I am up for joining in on a Tough Mudder team as well.
Here’s the Josh Golden vid for those that are interested:
http://youtu.be/7zkxT37V0JE
Saw this link regarding Josh Golden’s side of things posted on FB this morning. It’s always interesting to hear both sides of the story.
http://www.bilderz.com/blog/josh-golden-speaks-about-his-2013-reebok-crossfit-games-o-p-e-n-individual-disqualification.html
9am Coach Kate
I was pretty winded during the warm up…
Volume- I think i was doing a totally different work out that was listed on the board
MU- EMOM
3, 3, 2,1 3, 2
Bench
worked up to 145AMRAP of 10
PU
Weighted 20#
5,5,5,5,3
METCON:(7:34)
Upperbody was pretty fatigued after the the volume workout, almost fell asleep during the hand release push ups
Accessory:
4×8 floor dumbell press @35#
Chin-ups
8, 5, 6, 6
Totally fried like rice. I love tuesdays! <— no sarcasm.. i really do
Ok that was totally not my time since Ervin beat me. Must be like 8:55.
This time last year….we were running outside.
A1. MU work. Black band
B1. Bench worked up to #250×3
C1. PU 5×5
Metcon Rx’d=
7:23
@Joshua B ….are you registered for a team or individual at 12???
Pre- Stretching with the band
5 k run @1k stop 50 airsquats every k after stop then 40,30,20,10. 1-4k @ 10.5 kph, last k 13kph.
WOD- 3 rounds for time,
10 pressups, 10 #25 shoulder press 02:02.
3 sets of 5 HSPU #45 and ab-mat.
Post- Planks and side taps
@ Fab, I agree the videos are stupid for those at affiliate boxes or who could drive to a box but not all video users are “stupid PERIOD” couple thousand crossfitters in the services and overseas contractors don’t have the option to go to their local box.
I’ll be there Saturfay to don the tutu. Likely to be around 10ish with my little guy doing the Crossfit kids.
@ Jenelle – I do have a team, email me at xj@banksjj.com and I will send you an invite.
@ NoWeights4Open=Renegade Teddy
I do not think all “video users” are “stupid PERIOD”
I mean how do you get your porn! DUH!
However, all those crossfitters out there submitting videos ARE stupid…PERIOD!
those “couple thousand crossfitters in the services and overseas contractors” that don’t have the option to go to their local box, should be able to get the most competent human being that can count and can read so they know what standards are and these couple thousand in the services should NOT have to go their local box in the middle east or anywhere else our troops are stationed.
BAM, BOOM….problema solved!
BAN VIDEO USERS (for crossfit games only!) NOT for anything else!
@ FAB, touche sir, I graciusly conceed.
Also nice reference to the frankie vorn.
*graciously
Given the title of the post is “Crossfit Defense is Coming to Crossfit Chicago”, I want this to be the caption under the first picture:
“Here we see Dane CROSSFIT CHOP his assailant (who is seated and facing away from him)”
Technique
Full Squat Cleans
85#-105#-115#-125#-130#(fx2) – 1st time I didn’t get under the bar and 2nd time I fell on my ass b/c I tried to get under the bar too much – 125# is my 1RM
Metcon:
5 burpees
5 pull-ups with orange band
10 hand release push ups (knees)
5 kte’s
8:03
Post:
4×10 GHD’s and back extensions;
some du work with melissa
@JoeP – sorry if you already said this in an earlier blog, but how do you want us to pay for the NCAA brackets?? I plan on submitting 1 later today
Dane is smirking as he is about to bitch slap Adam for for sitting on his box.
Week 8 of salty hip rehab. Worked with the volume gentlemen, who were extraordinarily polite and thoughtful. Always appreciate folks asking before they appropriate the equipment I’m using. Thanks, guys!
A1 BP 5×5 @ 70%
A2 pull ups 5×5, banded if necessary to go unbroken. I banded for first two rounds, then red band. Salty shoulder and really sore elbows made these difficult.
Conditioning: 5 rounds
10 ring push ups (knees)
10 ring rows
250m row
14:01. Had to switch rowers in round 3 when the battery died.
C1 bamboo bar BP 12-12-12-10. 15#s of plates per side. Could have gone a little heavier.
C2 chin over bar hold. Arms shot and elbows screaming. Cut this one short.
Great Noon class today with coach Kelly and a lot of wicked awesome competitors.
@Borko
there is a box in Playa Del Carmen – Crossfit Impetus. I’m sure it’s safe, the cartels haven’t reached that far yet.
Are you going to Cancun?
@ Casey & 6amGlen – and here I read the photo as Adam preparing to employ his defense techniques after receiving a “bad touch” from Dane. I guess a picture really is worth 1000 words :)
TECHNIQUE
Clean 1-1-1-1-1-1-1
PR’d at 246 with the UGLIEST Clean in the world. I did 245 as a Lunge Clean, got into my toes and fell onto my knees stepped up into a squat and stood up. 246 was on my toes but I felt it and shifted back to a s
5 Rounds for time of: (15 minute Cap)
5 Burpees
5 Chest-to-Bar Pull-ups
10 Hand Release Push-Ups
5 Toes-to-Bar
TECHNIQUE
Clean 1-1-1-1-1-1-1
PR’d at 246 with the UGLIEST Clean in the world. I did 245 as a Lunge Clean, got into my toes and fell onto my knees stepped up into a squat and stood up. 246 was on my toes but I felt it and shifted back to a sqat and stood up. Like I said UGLY!
5 Rounds for time of: (15 minute Cap)
5 Burpees
5 Chest-to-Bar Pull-ups
10 Hand Release Push-Ups
5 Toes-to-Bar
6:32 or 37, not sure.
I was happy because I was beating the Dark Knight, Borko, and just when I was coming into the stretch thinking I was the man Joel yells time (he started a minute after me in heat 2) and I still had pushups and toes to bar.
OK, that was weird….
Money can be handed to me in cash… or if you own any incriminating photos of me, blackmail is fine too.
Good luck with that though.
@ spicy
I’m going to tulum. It looks like there is a box not too far from there. Lets hope I live to see 13.5
Mu 5×3 EMOM. No fails. Getting better with these
Bench press. Worked up to 215# 5 reps. Left a lot in the tank.
Metcon: 6:44 spent some time maneuvering around the big dawgs of the great noon class.
Sheer Lululemon pants are mandatory for all members!
13.3 Early Release
20 minutes of wall balls!
SUCK IT!
Anyone else not looking forward to seeing Carlo or Dane in sheer lulu pants?
@JoeP Speaking of money………
For all my CFC peeps out there in CFC land
Tomorrow is free M Burger day!
It’s M Burger’s anniversary…..so all you need to do is buy anything and I mean anything at M Burger and you get one delicious M burger for FREE
Get Some!
CFC peeps I would like to see in sheer lulu’s
Joe P (the hairy one)
Gene
Lou (both of them)
Rich G
Mike T
Rudy
And all other MEAT(heads)
“They should give out free black underwear.” My husband’s suggested solution to the lulu issue for women. Even with this extra coverage, I’d take a pass on a man-sheer sighting.
@ Kitty – fricking brilliant
“Man-Sheer” Only at CFC
Bryce in sheer lulu’s??????
YUMMY!
@FAB- just ask your Mrs, she has plenty of pictures of me in my sheer lulus.
5pm today-
Got one muscle up, increasing my total to 4.
Bench up to #180, only got 2. Heart is never in benching, don’t know why.
Metcon 9:45. All this body weight stuff blows. I hope that there are some other MEATheads as bad at this as I am so I can avoid the tutu when the complete bodyweight wod comes out this week.
I do not want to see Bryce or joe P in sheer anything. It will destroy any images I’ve already created in my twisted sick mind.
First time back without wrist restrictions so still took things easier
Worked up to #105 on cleans… Did power not squat. This is. #10 under my pr
5 rounds
5 burpies
5 red k band pull ups
10 hand release push ups ( knees)
5 TTB 7:40
TECHNIQUE
Clean 1-1-1-1-1-1-1
60 lbs. Been a long time since I’ve done this move. Felt good about getting under the bar more with each rep.
5 Rounds for time of: (11:49) Felt slow but was happy with level of modifications
5 Burpees
5 Pull-ups with black band
10 Hand Release Push-Ups on knees (this was the hardest for me, esp keeping my core tights once my hands released)
5 Toes-to-Bar (best I’ve ever done with this movement. something clicked tonight. Each round I got my toes on the first 3 to the bar, and the last 2 reps were pretty close. Usually I can barely do knees to elbows, so this felt great.)
6:32 or 37, not sure.
Helped assist the 6am with my more handsome brother Randy!!! Great 6am crew and definitely some elite athletes!!!! My apologies for being a bit foggy early on and I am astounded that you guys are up that early choosing to torture yourselves when most people are sound asleep!
Chose to workout at a more reasonable time with Nooners of course!!!!!
Muscle up EMOM 5×2: 4 sets with bar and 1 with rings.
Worked up to 225 for 5 rep AMRAP and then did 1 rept at 255 because Mike T inspired me to!
Also did 5 rep AMRAP at 70lbs for weighted pull ups.
Metcon Rx’d: 5:27
Always wondered how All Day Anthony, Alex Netty, and Matt J get such great times and I saw their tricks first hand. They just move faster then humanly possible!!!
@ Woody: Your the best!!!! And Borko looks like Batman!
@ Casey: You’re definitely almost there with your muscle ups and great job fighting through the WOD!!!
6pm Technique work with Coach Bryce today.
1 rep clean: 135, 135, 185, 185, 225, 225, 255, 275 (f), 265 (f), 265 (f)
All were pretty much “power” technique although I was really trying to get under the bar more to a 1/2 squat.
Coming in I was hoping to beat my previous 265# PR. Probably got too ambitious jumping from 255 straight to 275. I should have got one at 265 then gone to 270. Oh well, you can’t PR every time out I guess.
Conditioning: 5 rounds*
5 burpees
5 CTB PUs
10 hand-release push ups
5 TTB
*Accidently did 6 rounds: 7:49. I’m guessing my 5 round time would’ve been close to 6:10 since everything was unbroken until that 6 round.
Post
C1: DB Floor Press 45# 4 x 9-12
C2: orange band chin up 4 x 8-10
Oops did 5×3 muscle ups! Doesn’t matter and not sure why I had to post this.
Solo before the 4pm
A1 – bench press (240×3)
A2 – WTD pullup (55×5)
B- muscle-up work
Conditioning
Just stuck with bball as conditioning today. 86-39 win with Marc, chrisl, chriss, scotts, and brianw.
@Joel nice to finally meet you this AM, good job running the show with the volume crew
@Bryce work on your jump balls, it’s playoffs
Did technique today to test out my cleans. Worked up to 165# and stayed there for technique. Felt pretty good with hand and just worked on staying tight at the bottom.
Metcon: 8:02
Hand release push-ups were much harder than I thought they were gonna be by round 2.
Post: 5 ez slide walks and 5×1 rope climbs with AC. Need to work on the core alot more.
Thanks Rudy for all the nutrition advice. Looking forward to using HCL and good fish oil for the next week!
Great job on your playoff game tonight fellas.
A – Muscle-Up EMOM 5x(1-2) Shoulders were very tight today.
B1 – Bench Press 1×10 @135, 1×6 @160, 1×4 @190, 1×2 @220, 1X1 @235, 1×1 @250, 1×1 @275, 1×290 B2 – Pull-up 3×5, 1×2, 4×1
Metcon Rx’d @7:04
Pushups unbroken until the 4th round and then they added up quickly, fatiguing the shoulders for everything else.
Post: Legless rope climbs and floor crawls (push and pull)
My first 8pm in a while….I like hangin with Kelly, she’s a great coach, but 8pm is such a miserable time to work out for me! I am in the blog at 10pm, and still sweating, and I need to be in bed.
Anyway…. I have to get my work in or I will never achieve marginal status.
5×3 muscle up
Got the first 3sets in then dropped it to 2 per, as I am still dealing with a tweaks left elbow. Got 13 in and felt good
Bench…. Worked up to 215 (92%) and got amrap of 4
Metcon
7:37….
If I could ever string ttbs, I’d be ok……
I’ve been bad/lazy about posting WODs to the blog recently, but a PR of 7# on my cleans tonight is good motivation. Would have been super exciting to hit triple digits tonight, but no so luck.
Technique: 65-75-85-92-97PR-100F
Metcon: 8:53 (orange band, knee pushups) – tried to keep in mind some of Carolyn’s recent pointers on TTB and they seemed to work in the 1st round. Other rounds of TTB were less good, but I tried to maintain quality and no-repped myself a few times when toes didn’t hit the bar.
Lulu loves Crossfitters and we could love Lulu back if they would be our apparel sponsor of METAGC with man-sheers. It could either be the “official uniform” for all METAGC participants or the punishment attire. Good PR – turn something bad into something good! They should be free to us versus the $100 normal price per pair, since Lulu should be disposing them all anyhow.
Clean PR #255lbs, still need to work on getting under the bar, that was a pure power clean..
Metcon Rxd
9:56
As for the defense classes, The best self defense martial art ever invented is Brazillian Jiu Jitsu… I’ve done them all, including Krav Maga and Kali.. And the one that can really make you feel confident is BJJ.
MU emom on the trainer 3×5
Bench press-
50×10
65×6
75×4
85×2
95×1
100×1
105×1
115×3 (amrap)
Metcon- regular pull ups and knee push ups
9:11
Volume work
5×3 Muscle Ups – Working on getting a full turnout at the bottom. Totally messes up my kip though.
Bench – worked up to 145# with a 5 rep max.
Pull Ups – really struggling with deadhangs lately. Time to set up a bar in my apartment again.
Metcon:
8:06
Push ups totally zapped me.. everything else was fast.
Meg Raz – remember how you finished behind me in this one?
Feeling off today, but managed to get a 5# PR on my clean. Finished at 115#. Felt good to be working on it and PR’ing with Jeff S though. Great job!
Metcon – 8:35 (scaled to red/black band for pull ups, knees for hand release push ups, and knee ups for TTB)
I think I may try scaling down the bands again soon, and need to actually give TTBs a better try!
Volume amrap @ 100#, 5 reps
Pull ups, did a lot on no particular rep scheme due to being a space case, then amrap @ body weight.
Metcon rxed except for the 1st round when I couldn’t figure out how to touch my chest to the bar, 1104. Just muscle failure here.
Post, worked with the 8pm men’s only volume crew. Thanks for being good sports!