Back Squat 5-5-5
3 Rounds for time of:
10 Pull-ups
15 Wall Balls (20/14)
20 Steps of OH Lunges (45/25)
This time last year… we posted the “Feeling the Love”.
GinaP in the Bar on the Big Screen
-Jonny Vu
Many of you asked for a special screening of the documentary that JohnS made of Coach GinaP. Follow her journey through relentless training, competing during the CrossFit Games Open, and leaving it all out there at the CrossFit Games North Central Regional. We’re excited to hold a special screening of the film at the Fifty/50 bar (downstairs) this Wednesday, June 27th at 7pm. JohnS and GinaP will be on hand to answer questions about the film. Much like all of our athletes, we’re very proud of her and her accomplishments and see John showcase his talents. We look forward to seeing everyone there.
Who: YOU!
What: Screening GinaP Documnetary by JohnS
When: Wednesday, June 27th @ 7pm
Where: Fifty/50 (2047 W. Division St)
Mondvol paleo meals are available for sale in the small fridge in the main wod room. Shrimp & chorizo burgers have sold out, but there’s still time to grab some chicken tikka!
Chicken Tikka ($10) – Boneless, skinless chicken breast coated in special spice rub and grilled. Served with shredded carrot and pumpkin seed salad.
Sales are cash-only. The fridge has a Mondvol payment envelope taped to the front so please be sure to place your cash in the envelope if you make a purchase. Note: Mondvol purchases CAN’T be charged to your CFC account so please don’t log your purchase on the CFC beverage sheet. Thanks!
6/26/12
Back Squat 5-5-5
110# 5 rep max
3 Rounds for time of:
10 Pull-ups (black and red)
15 Wall Balls (10#)
20 Steps of OH Lunges (25#)
TIME: 8:38
Any one else’s shoulders sore? I must have been getting some good shrugs in during those brutal Hang Power Cleans yesterday.
Compared to yesterday’s WOD – today’s seems like a mercy workout.
See you at 4 PM…in my new shirt! Oh yeah!
What is the running time of the many fabulous sides of Gina?
12-15 minutes is the run time I believe.
Thursday’s weather is going to be out of control hot. The box is going to be an oven literally if it’s over 100 degrees outside. Could be an easy way to lose 5+lbs in an hour
back squat – 115#
red band, 10# WB, 25# plate
9:04
92# x 5 max back squat (pr by about 30#s). Completely amazed by the progress I have seen in myself in the last month and a half.
As for the second part of the workout, not so good: 10:22, my legs were jello during the lunges :-(
I went to the screening of the documentary in Evanston and loved it. John (and his classmate) did an amazing job and Gina is so candid. I highly recommend going to the screening tomorrow night.
Back Squat 115#
red and black band (was told by Randy I am no longer allowed to use both bands in his class ;) )
8# wall ball
25# plate
6:17
Back Squat 125#. Felt pretty good. Probably could bring it up to 135# but ran out of time!
orange and black bands
14# wall ball
25# plate
7:42
Felt really good this morning, pull-ups were almost all unbroken as well as the wall balls. Had to break up the last round of lunges.
@Sommer, here is the link of where we got our puppy :) http://www.thepawpaddoodles.com/ . The waitlists are a little long, about 4-6 months.
Thanks Megan! I don’t have time for a puppy for a few years yet, but I am going to keep this website on hand for when that day comes (is it weird that I look at the picture of your puppy when I’m having a crappy day??)
And Janelle – I also vote that you can’t use an 8lb WB in a workout anymore. You are killer strong and really fast. You underestimate your strength and ability. =)
Which raises a little bit of a question that I’ve been struggling with lately. What is better – scaling and finishing in a fast time or going slow and working towards Rx? Thoughts? Both get a great workout. Is one better than the other if your goal is to get lean?
On another note, I thought I was fine after the string of recent work outs, but allas….I had to take a break when walking up the 4 flights of stairs to my apt….. now I just want an ice cream cookie sandwich for my efforts.
@Matt and Tim. How was the BrettL loufa? bunny soft or manly strong?
Will Gina be there for autograph signing?
Strength 6.2
Bench Press: 1×3 @ #155
BP: 1×3 @ #175
BP: 2×8 @ #185
BP: 1xAMRAP @ #185 – 9 reps
Conditioning:
4 rounds
Push Press @ #170 AMRAP
Pullups
Ring Dips
PP: 10-7-5-5
PU: 30-20-15-15
Dip: 12-10-10-10
Similar to most of the strength conditioning, pushed Round 1 and then just settled on the remainder. Hands ripped up from the Throwdown so didn’t max out any pullup sets this morning.
Hey all,
My brother, who lives in Portland and works out at CrossFit Portland, is doing a fundraiser for the Wounded Warrior Project in August. To raise money for the WWP he will be doing (or attempting to do) 12 hero wods in 12 hours. I don’t expect people here to donate, we’ve had some great fundraisers of our own at CFC lately, but I felt that both the event itself and the organization are worthy of being passed on. I think it’s cool to hear about what other crossfitters are doing and, as we’ve done plenty of hero wods at CFC recently, we can appreciate how demanding this challenge will be.
If anyone wants to check out exactly what the wounded warrior project is, see what 12 heros my brother will be doing, or just waste some time at work, here is the link to all the info:
http://12heroes12hours.wordpress.com/
12.2 AKA – The Fastest Strength Day So Far
A1 – Bench Press – 3×5 @ 90#
A2 – Pull Up – 3×5
Conditioning:
20-15-10-5
Pull Ups
Floor Press – 90#
6:43
Floor Press was a weird movement and harder than I thought it’d be. Had to break a few times
C1 – DB Curl – 4×6 @ 30#
C2 – DB Tate Press – 4×6 @ 30#
D1 – Band Pull Aparts – 2×25 w/ Black Band
Back Squat #105
3 Rounds for time of:
10 Pull-ups (orange/black band)
15 Wall Balls (#12)
20 Steps of OH Lunges (#25)
9:38
Strength 12.1
A1. BS 3×5 @ 175#
B1. Good Morning 4×6 @ 125#
B2. Back Step Lunge 4×6 @ 125#
Conditioning: 5 rds, 5 Power Snatch, 200m row @ 125#. 10:17
D1. Ab Wheel 4×6
D2. Banded Back Extension 4×15 Grey band
@ Sommer,
Both Bunny Soft and Manly Strong. I imagine it is what Chuck Norris’ beard feels like.
After pics are in! Next time you stop by, ask a coach to grab them for you. Hoping to have the official results in this Friday on the blog.
@ Sommer
First of all, do not eat that ice cream cookie sandwich.
Second to answer your question, it is my belief that if you can do the workout RX, then you should do it RX… if it takes you a little longer or a lot longer, so be it. The goal is not to finish first or not be last, the goal should be self-improvement and getting stronger.
I know for a lot of people getting up on that pullup bar without the “safety” of the band can be an imposing task. Same can be said when you pick up that heavy medicine ball for the second, third or fourth set; it is heavy, it sucks, but more than likely you can pick up a 20# WB and throw it.
There should always be a level of increased difficulty and a sense of urgency when working out. Megan and I were both pacing the last set of yesterdays WOD and after we finished Glenn came over and said to both of us, “Just because you have the full two minutes, doesn’t mean you should take it.” At that moment, I felt physically awful and did not really care, but he was absolutely correct.
I saw a great quote from Gym Jones a week or two ago:
“A feeling of accomplishment should cue increased difficulty. Repeating easy victories for the sake of self-congratulation often leads nowhere.”
I have tried to adopt this approach in all my workouts; my personal goal is to be ever improving. Which means constantly challenging myself with increased difficulty, heavier weights and attempts at fast times (all done properly). I fail often (sometimes miserably), but that is going to happen; the goal is always the same, improvement.
As a final disclaimer, I am not a coach and I have found that the coaching staff here is more than willing to help athletes that are willing to help themselves here. When in doubt ask them.
I know this is a long-winded response, so I hope no one is annoyed. Also, I read this through but I feel like I made some grammatical errors, please forgive them.
@ JoeP
Thanks for sharing the great quote. I’m one of those people who loves stumbling upon inspiring words of wisdom, so here’s one of my favorites;
“Little hand says it’s time to rock and roll!”- Bodhi
Me too!
“I’m too drunk to taste this chicken”
- Ricky Bobby
“Wasted is when you have a hankering for ice cream.”
from “Grown Ups”
“Popeye’s Chicken is f***ing awesome!”
from “Little Nicky”
… it’s so good, once it [beer] hits your lips, its so good …
From “Old School”
… funerals are insane, the chicks are so horny, its not even fair, its like fishing with dynamite …
From “Wedding Crashers”
@ Sommer – I was going to say bunny soft but I like Tim’s answer better.
Strength 11.2
A1 Bench 3×5 – 135#
A2 Pulls Ups 3×5
Conditioning:
20-15-10-5
Pull ups
Floor Press – 115#
6:54
C1 DB Curl 2×6 2×8 35#
C2 DB Tate 2×7 2×8 35#
D1 Band Pull Aparts Black 2×25
… here’s the deal, I’m the best there is, plain and simple, I mean I wake up every morning and I kiss excellence, and nobody can hang with my stuff, uh, you know I’m just a, just a big hairy American winning machine, you ain’t first, you’re last, you know, what I’m talking about … that phrase is trademarked and not to be used without the permission of Ricky Bobby Inc. …
From “Talladega Nights: The Ballad of Ricky Bobby”
OK I’m Done……for a little while!
Feeling the need to make a public apology – sorry Gina for the cuppage of your lady part! I promise it was not on purpose! If I wanted to cop a feel, I would have copped it on myself. :)
For about a month my urine smelled like marshmallows
Will Ferrell (Chazz Michael Michaels): From “Blades Of Glory”
Couldn’t help myself!
Michael Scott: Would I rather be feared or loved? Um… Easy, both. I want people to be afraid of how much they love me.
From the “Office”
Joe P:
Great quote and good post. I think I need to start doing the same. Sorry again about the unwarranted dig at the BBQ. Now that you’re sexy time has kicked into full gear, you’re not any less funny.. In fact, reading your posts and seeing your work at the box has inspired me to try harder.
I got a good quote from Glenn today. He said, “you need to make the decision to be strong.” Which means I will be struggling at the box for a while, and keeping those words in mind while doing so. Thanks guys!
“The Office”
“I enjoy having breakfast in bed. I like waking up to the smell of bacon, sue me. And since I don’t have a butler, I have to do it myself. So, most nights before I go to bed, I will lay six strips of bacon out on my George Foreman grill. Then I go to sleep. When I wake up, I plug in the grill. I go back to sleep again. Then I wake up to the smell of crackling bacon. It is delicious, it’s good for me, it’s the perfect way to start the day.”
Don’t forget to tell your friends about the 30 for 30 deal. We’re giving away a free month to everyone that refers 10 members and the top referral wins 3 free months of membership. Current standings will come out soon.
The Zen philosopher Basha once wrote, “A flute with no holes, is not a flute. And a donut with no hole, is a Danish.”
From my office’s 60 year old receptionist today, who sends out daily insight emails (and horoscopes!):
“Most people are not going after what they want. Even some of the most serious goal seekers and goal setters – they’re going after what they think they can get.” ~ Bob Proctor
@Adam
Amazing
Thank you very little.
-Ty
I hope to see a shit ton of CFC’rs at fifty/50 tomorrow! Ha. Thanks for all of your support.
@Alexi…I don’t even notice when my lady parts are being cupped anymore…happens far too often to keep track. ;)
Back squat
Warm up: 85, 115
5-5-5
135-155-175- 185(3)
Thanks Glenn for the spot. And pep talk after about working thru the slow spots.
Metcon RX: 7:10
Hey Kobayashi…I mean Matsumoto.
There’s a Fifty $50.00 eating challenge on the menu. 50 items in 50 minutes or less. Alex, Bryce, JK?
Sommer: I would say that if your goal is to get stronger, than to get close to rx as possible. However, I would try to make sure that you can do the weight without your form going to sh#@, to avoid any injury. Also, I believe that a coach said that going too high would create such a time lag that it would defeat the metabolic conditioning. Just my thoughts from personal experience.
5-5-5 back squats @135
Wod took me about 13 minutes, give or take. I felt really sluggish w/ the wall balls and lunges. Pull ups are getting better, though. I may try dropping down to an orange band for my next wod if it’s not too pull-up crazy. Used orange+black for this one.
@joe p… Good post! I like the quote.
@Sommer – In the past, the coaches have told me to try to figure out what the goal of that particular workout is and then modify accordingly. For example, if the workout for that day is meant to be slow and heavy, then you can modify the workout according to your goals (my goal was to get stronger, so I would modify it to be heavier than I normally would have gone, or heavier than rx). Or, if the workout was meant to be a lung-burner, and my goal was to get strong, I might decide for that workout that I didn’t want to increase the weight to be heavier because I would be losing the coach’s desired affect of the workout. I guess my point is to make sure you consider the intention of that day’s programming before modifying…if that makes sense.
@ Sommer Part II
Jim F brings up good points (as he is often wont to do), also as I enjoy reading about differing points of view here is a blog article from Beastmodal Domains:
http://beastmodaldomains.com/2011/08/04/intensity-in-crossfit-should-you-do-it-rxd/
He basically contradicts most of what I said, but we do agree on this point: “Listen to your coach. You can do a metcon anywhere, but you can only get CrossFit coaching at a CrossFit affiliate. I pay for the coaching, not for the workout. ”
Unrelated, I highly recommend reading all of his posts if you have a good sense of humor about you.
We had two bags of grass, seventy-five pellets of mescaline, five sheets of high-powered blotter acid, a saltshaker half-full of cocaine, and a whole galaxy of multi-colored uppers, downers, screamers, laughers… Also, a quart of tequila, a quart of rum, a case of beer, a pint of raw ether, and two dozen amyls. Not that we needed all that for the trip, but once you get locked into a serious drug collection, the tendency is to push it as far as you can. The only thing that really worried me was the ether. There is nothing in the world more helpless and irresponsible and depraved than a man in the depths of an ether binge, and I knew we’d get into that rotten stuff pretty soon.
@JoeP
“lets do it for johnny”
@ Sommer: Ask us what you’re supposed to get out of the WOD, but here are some basics:
>low reps (3-6-9 etc.): Load it heavy
>Short MetCon: Load it heavy
>Medium MetCon (8-15 minutes): Scale so you’re not first
>High Skill (snatches, pistols etc.): Movement is paramount. Only load what you can move well.
>Long MetCons (15 minutes +): be a little conservative, these are all about conditioning so the weight is less of a concern
>Every minute on the minute: Load it heavy
@ Everyone:
I think a strongman competition would be a lot of fun. Here is one that I’m looking at: http://www.nastrongman.com/pdf/2011/NAS2012.pdf
If you’re interested shoot me an e-mail glenn @ crossfitchicago.com. It has weight classes for both men and women.
@ Raoul Duke
One year for Halloween, my friend and I went as Mr. Duke and Gonzo.
It was a good time.
@sommer
For me, I started off with movements. At first it was mini goals of do every wallball Rx, then every pull up, then every push up. Then I woke up one day and decided to commit to do every workout with Rx weights and movements (or at least attempt Rx). I remember my first workout where I made the conscious decision to do Rx weight. It sucked, I was slow, I was scared to death of 1pood KB swings…but I survived!
I recommend you take “going Rx” in small chunks…pick a movement or two you feel comfortable with and set a goal to doing it Rx every single time, for every single workout. I think it’s less daunting that way. Before you know it, you’ll be Rx-ing everything!
Rx 6:46
back squat 165-195-205 probably could have gone heavier.
@Sommer- Brainwash yourself to be a bad-ass. “I LOVE to compete. I LOVE how I can tolerate pain. I am strong and tough and freaking awesome”…. serious. Self Talk works for me
For those that wanted to try on the Reebok CrossFit Shoes before you bought them, CrossFit Chicago is now an official retailer for the entire line of Reebok CrossFit shoes! Nano ($120), Olys ($150), and Nano 2.0 ($110).
Let me know if there’s a pair that you’re looking for and I’ll set it aside for you.
@JoeP
2 more all time great quotes everyone should incorporate into their life,
“go sell crazy somewhere else, we’re all stocked up here.”
“NO WIRE HANGERS”
We just had a pushup contest at work. There was only a men’s division (that’s what happens when your company is 95% male). Jonny, all I can say is that you would have been disgusted. NO REP. If only these guys knew what real pushups were….
I love all of the insight – thanks guys! It’s good to know how other people are doing things and good to hear the coaches comments as well. It may sound dumb, but I never thought about what the workout was trying to get out of me….
oh, and love all of the great quotes! …..well most of them….. some of you went a little crazy
Strength 12.2
A1 – Bench Press – 3×5 @ 125#
A2 – Pull Up – 3×5
Conditioning:
20-15-10-5
Pull Ups (20 – 15 – 9,1 – 5)
Floor Press – 125# (20 – 8,7 – 6,4 – 5)
4:47
C1 – DB Curl – 4×8 @ 30#
C2 – DB Tate Press – 4×8 @ 30#
D1 – Band Pull Aparts – 2×25 w/ Black Band
Post – Easy ten minute row
Backsquat 165-185-195 (PR 10#) working with John and Mike.
Not only was the BS today a PR, but I did 5 reps of it. Really a testimony to Kelly’s awesome coaching cause she has been the primary voice working on my form every time I’ve done BS skill work.
METCON Rx’d 6:42
I wasn’t liking the last set of OH lunges, but Bryce and JK pushed me to the finish. Also shoutout to JK who was shadowing, but stepped out of the shadows to really motivate and give pointers to everyone.
Lots of good chatter today…Radis – how many comments are you planning on leaving today? Good lord.
Decided that I’d rather do today’s WOD in the afternoon than try to tackle MMA tonight at 7-9 PM….especially since I’m coming back in tomorrow for the 9 AM (short weeks suck).
Did my 3 x 5 @ 205# (75% of my last recorded 1RM Back Squat)
Metcon @ Rx
10 Pull Ups
15 Wall Balls @ 20#
20 Overhead Lunges @ 45#
4:57
Absolutely tore through my pull-ups…I found a gear that I didn’t know I had. Good thing too because my Wall Balls and Lunges were sloooooooow.
Got to show off my new Macho Man shirt afterwards too…Gina P was SO excited when she found out it was an exact replica of the one Randy wore during his famous “Cream of the Crop” promo.
Macho Madness…sky’s the limit!
@Sommer – My mindset in the beginning was RX everything no matter how hard it was or how long it took, but after I did the Level 1 I learned there really is a lot of method to the madness of the programming. Each WOD has a specifically designed goal, for example that fun little 5 rounds of a 200m row followed by 10 burpees and about 5 minutes of rest a few Saturdays ago. Glenn did a great job of explaining the reason for that program and the which metabolic pathway we were working and why. Now this was a WOD where you had no real choice in scaling but we all understood the “why”. All the coaches get programming notes that tell them the “why” of each WOD, ask them the “why” and then you can decide if you should scale or cowboy up and RX it. If the WOD is supposed to be a sprint and you are taking 15 minutes to do it then you missed the purpose of the programming of that WOD. I don’t know about you but that is what I am paying for, someone who knows how to make me better telling me how to do it. The “why” is very important.
Strength 11.2
A1 Bench 3×5 – 145#
A2 Pulls Ups 3×5
Conditioning:
20-15-10-5
Pull ups
Floor Press – 145#
9:41 – Glenn said to make sure I came to a full stop at the bottom of the Floor Press for at least a second or 2, goal was unbroken on these…came close 20/12-3/7-3/5
C1 DB Curl 2×6 2×8 35#
C2 DB Tate 2×7 2×8 35#
D1 Band Pull Aparts Black 2×25
Post:
Flight Simulator for fun 20:15 – I only had a couple missed sets but my rope broke and I spent at least 5 minutes untangling the gym ropes and finding one that was my size. I liked this one and will try it again when I get a new rope.
@Spicy – NO Wire Hangers! – Niiiice
@Joe P – Zed’s dead baby, Zed’s dead.
Strength 5.2
A1) Bench 5×8 @ 181#—Amrap set 15
A2) Overhand Pull ups 5×8—Amrap set 15
B1) DB Press 4×11-12 @ 40#
B2) Ring Row 4×12
Conditioning
50 ring dips, each break do :30 handstand hold
7:14
I think I broke it up 15, 9, 9, 9, 8. Arms were pretty fried going into this one.
D1) DB incline curl 4×8 @ 30# (40# weren’t happening)
D2) Black banded pull aparts 4×25
Back Squat max 5 @ 205# -> could only get to 3 reps of 215#
Went Rx for the WOD – 10:29 – butt was killing after the squats, went unbroken on the first round, second & third not so much. Still getting used to the 20# wall ball.
Back squat 3×5 @ 85,95,105, 110(f rep 4)
Metcon
Red band pull ups ( actually able to string 3-4 together)
10 pound wall ball
25 lb ohl
8:32
,
Back squat 115-125-135
8:14
Pullups, 10# WB, 25# OH Lunges
Went back in at 5pm for more. MeghanJ was there. She’s my favorite J.
Did 5 sled pulls with 60# instead of back squat.
Metcon Rx’d: 5:09
All unbroken except for the last pull-ups. If I had to do 21 lunges I know I would have had a 45# plate fall on my head.
That. Was. Fun.
@woody
congrats on the progress you’ve made with the strength program, you can tell it’s really paying off. Big ups.
@Kacey, you should have entered the male division. I tried to convey what a real rep was to some coworkers in my “Strong is the New Skinny” presentation at work. Not sure if they got it, but I tried. I cannot help but notice who does their upward dogs with proper form (ie elbows in like pushups) during company yoga. I hate to judge, but we have been trained!
6:53 Rx+ with WBs at 24. Not as bad as I thought it’d be when Dr. Glenn decided to over-prescribe me on the wall balls. Could be a little quicker and better balanced on the lunges, just have to remember to always keep the elbows fully locked out.
BS at 135-155-175. 2 reps at 185 before I didn’t take a proper breath at the top of the rep — then, my form suffered and I chickened out. Not cool, will get 185 next time.
Back in town crazies see you in the morn !
Back squat for 5.5.5.5.5, maxed at 245# because I ran out of time. I easily envision 285+ as max. My hip flexors were tight from my two weeks off, but was able to get appropriate depth at 245#.
During today’s WOD, I felt like I should evolve to have gills because I was drinking my air. Prompted an asthma attack at round 2 that I plowed through wheezing and then went outside with my inhaler to catch myself. Hopefully we’ll have air conditioning soon. It ate up 30 seconds off my time–easy.
RXed at 8:48.
I’m doing my own Paleo diet for the next 30 days until July 25th, upon when I’ll begin to incorporate a cheat day. So, Birthday Palooza will be a sober one for me. My goal is to look smoking hot naked, and smoking hot clothed in time for my 20 year high school reunion.
I also am increasing my CrossFit to 4x a week, and working to add in movements during my rest days.
I suck at maintaining a blog. FB was a flop for it, too. I have my own log using the EatWit app. Any suggestions?
he he he … brett and tim said soft bunny
sommer… what abbey said … just self talk like you did for your iron man… hee hee
danny, try beyond the whiteboard… track WODS, progress, benchmarks, diet, et al.
matt and i use it and we really like it
http://www.beyondthewhiteboard.com
backsquat 5-5-5
worked up to 130#, haven’t maxed out in a while so not sure where I am right now – but back squats and deadlifts are a major weakness of mine
metcon rx: 6:50
just tried to take as few breaks as possible
@ Rachel Fischer
Rudy would like to thank you for leaving your loaded bar out. your payment of 60 burpees can be paid at your next scheduled class. Thank you. :)
Hooray Burpees!
BS 5-5-5: 115#
metcon w/ 8# WB: 8:20
Wow, lunges felt awful after doing back squats!
BS: 255 x 5
Kurt and Glenn have been increasingly patient with me getting proper form down. I blame years of playing soccer and rugby and shitty squatting on my own for being so quad dominant.
Metcon RX: 9:32
1st round: 2:00
2nd round: 5:33
3rd round: 9:32
Got progressively slower, a lot of that attributed to the pullups, first set was unbroken. I hate OH lunges.
@Glenn & Rudy
CRAP!!! I am so sorry! I was so excited to guzzle my new chocolate mint protein shake I completely dropped the bar on this one (haha pun haha).
How could you ever tell that it was mine? Was it the measly weasel bar load? ;) I’ll pay my burpees first thing tomorrow.
Sorry again!
Strength 12.2
A1: Bench Press 3×5 @58
A2: Pull-Up 3×5 @black band
Conditioning:
20-15-10-5 reps of pull-ups (DH w/orange band) & floor press @58
13 and change
C1: DB Curl 4×8 @15
C2: DB Tate Press 4×6 @12
Thanks for the extra tips on these from Kurt.
D1: Band pull-aparts 2×25 @red band
E1: Leave my loaded barbell on the floor like a lazy @ss.
back squat – 108# (disappointing but still a pr), also did 5 rounds (sorry Nicki)
wod: 6:56 with a black band (officially banishing the additional red band from further workouts), 14# wall ball, and 25# plate (put down the plate at the turn arounds, shouldn’t have done that)
Back squat
185-205-225. Tried for 245, got one rep and bailed on the 2nd. I don’t think I was mentally in it for those last attempts.
Metcon: 8:09 Rx+
Used a 20# wb (for the first time in a workout) and 35# plate for the OHS. Barely missed my goal of sub 8.
Worked my way up to #205. Fellt really good and probably should have gone heavier. 135-165-195-205
WOD – 7:41 – used 35# weight for OHL to make up for poor pull up skills.
Glen – that strongman (ahem…insert cough…strongwomen) competition sounds fun…but really? pulling a car? Hmmm…
@A dub- Awesome to hear about the PR!!! Congrats and I’m happy to have helped.
8:11 i think
14 lb wall ball
25 lb plate
red band
thanks glen for tricking me into doing the 14 lb wall ball even if it took me a little longer
Day 2 Week 1
4×10 Bench press @ 186.5
1xAMRAP bench @186.5 15 reps
4×10 Pull ups (wide grip overhand) Last two sets used a black band wrapped under arms
1xAMRAP Pull ups 11 (I guess that scaling was about right. Need to get my pulling strength up. Probably why my shoulder hurts)
Also on 3rd set of bench Bryce let me know it was supposed to be super set. Oops!
B1 25lbs DB press x12x4
B2 Ring rows x10 with bent knees
C1 Supposed to be ring dips but wrist couldn’t handle it. Subbed JM presses. 2x WS style 2x EFTS style x12 for all
D1 Black band pull aparts.
Wow. I think it took a long time to get this in but I guess that’s what was a common opinion from most in the first week.
Back Squat 105-115-125#
Metcon – 6:37 w/ 10# wall ball
After reading all the comments on the blog about what each WOD intends to accomplish and listening to Kelly’s suggestion about trying to go unbroken, went with the 10# wall ball rather than 12#.
Week 12 Day 2
A1 – Bench Press – 3×5 @ 185
A2 – Pull Up – 3×5
Conditioning:
20-15-10-5
Pull Ups (20 – 15 – 10 – 5)
Floor Press – started at 185 and did 15 reps, de loaded to 165 and still a struggle but I liked the pain
C1 – DB Curl – 4×8 @ 30#
C2 – DB Tate Press – 4×8 @ 30#
D1 – Band Pull Aparts – 2×25 w/ Black Band
Thanks Jenn K for the pep talk yesterday and for convincing me stay for the workout. Felt much better afterwards!
Metcon – 8:42
Strength Week 12 Day 1
Back squat 3×5@103#
Good morning 4×6 @63#
Back step lunges 4×6 @63#
Conditioning (didn’t time but it was less than 10min. Row time was 4:16 total)
5 rounds
5 snatches (touch and go – not so much)@63#
200m row
ab wheel 4×6
banded back extensions, orange band, 4×12
Did the conditioning outside which was so nice! Bryce was on his break eating dinner and was kind enough to coach Anj and me between bites. I appreciated the push and the smack talking, that always makes it more fun!
Need to practice pulling under the bar on snatches.
Back Squat 5-5-5
75-105-115
115# = 10#PR whoo hoo!
I actually did 115# again because I wanted Glenn to watch the reps. Reps 3 & 4 i tend to lean my chest forward so I plan on really focusing on that in the future and using the tips Glenn gave. I believe I could have gone heavier but in this case form was more important to me.
3 Rounds for time of:
10 Pull-ups (gray & black band. hands/grip still feel like crap)
15 Wall Balls (12#)
20 Steps of OH Lunges (25#)
Pullups unbroken. 1st round of WBs unbroken, 2nd & 3rd: 7/5/3. Lunges all over the place. After the backsquats, my legs didn’t want to cooperate.
Good workout.
Time = 9:00
Did a (highly) modified version in the old space during the 6 pm class:
3 rounds
500m row
15 pull-ups (gray)
10 WBs (10#)
No timer. 37 weeks and counting…
Sidenote: So good to see some of you 6 pm’ers (especially Tonya and Margarita!! Been too long)
Rx’d 6:33
Got this one in alone on Thursday night…
Backsquat 5-5-5
175-190-200 (PR)
Finally got to that 200# BS. Its been a long time goal of mine to max out above 200# and I was able to do it 5x tonight. Reps 4 and 5 weren’t pretty (knee caving in, chest going forward), but I got it done. Not my most ambitious goal, but its good to see the progress after 11 weeks of strength.
WOD Rx’ed: 6:30
Pulls ups and wall balls unbroken and pretty fast but lunges were slow and I had to break up the last round 12-8. I was having leg fatigue issues and I had to bring my feet together in between each rep. Really slowed me up but I couldn’t string them. Something else to work at….
My first class ….
Back Squat #95
3 Rounds for time of:
10 Pull-ups (grey band)
15 Wall Balls (#10)
20 Steps of OH Lunges (#15)
9:15
Thanks to Glenn for the motivation this AM :)
Still getting caught up on posting:
BS: 65, 85, 95
7:26 with orange and thin band pullups;8# wb, 25# lunge