May 17, 2011
Rob Orlando 205-225-245-265-285-305(fail)-305(fail)lbs.
Kristan Clever 145-155-160-165-165-150lbs.
Katie Hogan 145-155-165-175-180-180lbs.
Post load(s) to comments.
"CrossFit Endurance: Intro to Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov]
"Advanced Handgun Tips: Indexing from Target to Target" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]
Tommy Hackenbruck by Reebok - video [wmv] [mov] [HD mov - Download Only]
WOD Demo with Kristan Clever and Katie Hogan - video [wmv] [mov]
Rob Orlando on today's WOD - video [wmv] [mov]
"Do not go where the path may lead, go instead where there is no path and leave a trail."
Posted by lauren at May 17, 2011 5:00 PM
- Ralph Waldo Emerson
No shortage of shoulder work this cycle.
Kelly get a weapon with a longer grip, that hand hanging off isn't helping!
Hey katie's knees sound like mine!
before all the whining commences, remember that guns and the men and women who are both trained in their use and willing to use them, keep us both safe and free. now, let the whining about guns on the main site begin...
Rob Orlando is an absolute inspiration.
(member, Crossfit NYC)
This is great, as a CrossFit Affiliate owner that does monthly combination workouts at my Gator CrossFit facility with Firearms at the Gainesville Target Range, this picture is right up my ally. These workouts are called Gator CrossFit under Fire!
Last month's workout was "Fran under Fire"...
Check it out here http://www.youtube.com/watch?v=Bzjr5LJbr8Q
This upcoming Saturday is "Gun" Fight Gone Bad... it's going to be intense to say the least! This is all part of our One-of-a-Kind Tactical Fitness Training program at Gator CrossFit.
Forgot our website if anyone LEO or Military are interested in these Stress Shooting to the max workouts...
No where else are these combination workouts available to civilians, LEO and Military in one place!
I didn't think Kstar could be any sexier.
Before the inevitable "what does shooting have to do with Crossfit" comments appear, allow me to point out the obvious.
The tenth component of fitness is accuracy. Shooting requires accuracy.
inspiring video, ladies!!!
Did my first hand gun class today! Love the picture!
Does anyone know anyone who crossfits in juneau alaska?
lmfao @ freddy c's comment so true
Man... Orlando is ridiculous!
Don't have a rack at home so I was doing clean's then thrusters. Wife had my third child this afternoon, this was a good workout to punish and relieve some pent up stress on!
Uh forget Kstar. That's Jake Di Vita (grand master btw) teaching in the back ground. Oh, and Dave Re on the camera (no pressure).
Check Re's site, www.re-gun.com for all things practical and awesome.
Freddy, anything to enhance sexiness in your eyes.
Kstar, nice M&P, how do you like shooting it? I own a couple myself.
My favorite pistol!
Lol, don't have weights. Can anyone tip me of a good WOD I could do instead?
Posted this yesterday and didn't really get any response. Just copied and pasted it so it kind of has to do with yesterday's WOD but still applies in general.
First week getting into cross fit and had a couple questions, hoping someone can answer them. First, I really wore myself out on this WOD but is this all that you are supposed to do or is it typical to add stuff to the WOD. I did a little warm up and WOD but then felt like I still wanted to get more out of my time in the gym. Thoughts, comments?
Second, I don't have any rings where I am and I am trying to work up to a muscle up. I can do 20 Pull-Ups and 20 Dips but can't get out 1 muscle up. I am doing it on a bar and I was wondering if this is harder or easier to learn on? Is there something I am missing on the technique side or strength. Again thoughts, comments would be greatly appreciated.
Loving the CrossFit workouts and just the community of people this excited about get in shape.
I understand the MU frustration. I just got my first one recently. What worked for me is to not do mad numbers of pull ups. Do them one at a time and every single time, go for maximum range of motion. It might sound goofy but pull up as high as possible then get off the bar and take a short breather, then do it again. Eventually, you will get it. The only other thing I would recommend is going as deep as possible without losing leverage on dips. I will also bet those 20 dips are bar dips and not ring dips. Use rings if you have access to them. You are probably really close. And my one MU was on a bar, not on rings but it was legit from a full hang. The other thing I have done is to slowly raise the rings ever higher and do jumping muscle ups from standing on the ground.
In any case, these exercises will allow you to maximize your ROM without simply failing and wondering why.
and PS- it took me a year and a half so if this is your first week and you can belt out dips and pull ups like you mentioned then this ain't your first rodeo, chase the links on the left and read all you can.
@Patrik #21: first thing that comes to mind is fill a backpack with stuff and do thrusters with that. Or, you know, just visit a gym. Or do something else, it's all up to you.
Love the gun stuff. Keep it coming.
max 176lb at round 5, forgot the rest of the rounds.
First, usually the WODs are enough...personally I like to include 5x5 of a compound move before doing the WOD. For example, I did 5x5 bench before the wod. It's up to you...there are days where I just do the Wod...like today because I am pretty sore from yesterday. It's up to you, but bear in mind that you might break down if you add other stuff to the wods. Not recommendable for a newcomer, but I guess it depends on your experience and fitness level.
As for the muscle ups...i think they are harder on a bar, but I'm not sure. Don't trust me on this one
Glad you're enjoying Crossfit
i wish everyone would use the "start here" button on the main page when they started. same exact questions over and over every single day. do a little research for yourselves folks.
@patrick, to answer your first question, sort of. While this is the workout that you're intended to go %100 percent on, they'res nothing stopping you from doing other mini workouts for your warmup or as a burnout excercise after the main workout. Shorter, non-timed workouts like todays are called power workouts, and while they won't get you as gassed and worn out as a metcon style workout, they're extremely taxing on your nervous system and they're very important for strength building.
To answer your second question, muscle-ups are usually regarded as more difficult to do on a bar, although some people disagree. The problem with doing them on a bar is the fact that your body has to stay behind your hands as you travel up, otherwise the bar gets in the way. On rings however, your body can move between your hands, which allows you to get above them much easier. That being said, your technique may need some improvement as well. I'd suggest checking youtube to see if theres any good video tutorials on how to do bar muscle ups.
I've been off The Mainsite for a while with traveling and then recovering from some stuff. So unless it's the standard arguing over make, model and caliber, why would anyone be bitching about guns?
Weights in kg:
60 - 62.5 - 65 - 67 - 68 - 69.6 - 70.6(fail)
135,185,205,225(1 rep, failed 2nd rep, 205,205,205
155, 165, 175, 205, 210, 225 (fail), 225 (fail).
Now I know why I was picking an choosing workouts previously. Weak Overhead.
50kg x 2, 55kg x 2, 55kg x 2, 60kg x 2, 60kg x 2, 55kg x 2, 60kg x 2, 60kg x 2
I need to invest in a rack
Then ran 4 miles.
NEW YORK — A New York firefighter who survived 9/11 and the Deutsche Bank skyscraper blaze has committed suicide, it emerged today. Retired Lieutenant John Garcia saw colleagues die in both the September 2001 terror attacks and the large 2007 fire on the edge of Ground Zero.
The father-of-four worked with the Fire Department New York for 25 years before retiring in 2009. He was on the scene at the World Trade Center when both towers collapsed.
A friend told the New York Daily News that on 9/11: 'He felt powerless. People needed help and he was a firefighter and he couldn’t help them.'Six years later – after he had been promoted to Lieutenant – two of his firefighters were killed in the Deutsche Bank blaze.
135 / 145 / 155 / 165(F) / 155 / 155(1) /155(1)
135 x 4
135 x 4
145-155-165-175-185-195-205 all reps completed, no question.
metcon: 5 min AMRAP
2 Squat clean thruster 75% 2RM thruster
5 strict C2B chin ups
6 + 2 SqClThruster @ 155#, good good WOD
@#22 Patrik, unsure if you're checking back here for responses, but you should check out the forum at http://board.crossfit.com People are more inclined to answer your questions there than here as here it's likely to get lost among the 200 responses the WOD normally receives.
Of course, there's a FAQ section on the main website, too.
When the zombie hordes come, crossfitters will be ready!
#24 and #49
Thanks for the tips!
Cool video, but need to LOSE THE MULLET!
Not trying to be too critical…just making a suggestion.
Observations of the Purpose of Crossfit Lecture:
Standard introduction to Crossfit terms, standard introduction to definition of fitness that meets scientific rigor.
Instructor noted that he was getting blank stares and nodding bobble-heads.
In the words of Patton, “If we are all thinking the same, then someone isn’t thinking.”
Also, many of these people had gone through the same lecture in the past. Instructor tried to engage the participants by getting feedback on “S. A. I. C.” group that participates in high level government operations.
The lifeguard and swim coach are good examples to use. There are many others.
These other options need to be explored further since this is going to obviously be added to the overall Crossfit Instruction.
Yet, the analogy of the handbrake for the train engine was not working. In terms that the instructor used, Crossfit is a lot more pragmatic (practical) in finding things that work.
So, what needs to be done from an instructional perspective is to find something that works.
Need to K. I. S. S. (Adm. Rickover).
In terms of “sickness”, “well (normal)”, and “fit” (and for the participants in the Crossfit Games, “superfit”) – let’s take it in terms that more people would understand. Let’s use the analogy of a car.
A “sick” car is one that the oil is not changed, the car is not brought in for tune-ups, the tires are bald, shocks are not functioning…great example, car from the movie “Uncle Buck”…and great example for a person who was not well either since John Candy died within ten years of making that film. I was personally amazed that the vehicle did not need the use of the emergency brake in order to come to a stop. In many cases, clients may not “look” that bad on the surface. Yet, underneath with a blood pressure of 220/140, the person is in some serious recovery. This person needs an overhaul and to come into Crossfit or any other exercise regimen cautiously.
A car that is “well” or normal is one that is taken to the auto mechanic for routine maintenance and has a couple of dings on it. The car is not in tip top shape. Yet, all of the important mechanisms that keep the car running are very functional. The car will take you from point A to point B. For how long, that is up to the preventive maintenance and upkeep of the car.
The car that is “fit” is the type of car that my buddy had in high school. His father ran an auto shop. He took in this 1968 Camaro SuperSport with the fat rear tires into the shop every weekend for a quick tuneup and hooked it up to make sure that everything was in prime condition. The car had the nitrous system and could out run any other car in South Texas in the quarter mile. Let’s think about it for a second…the car was a 1968 (I graduated high school in 1994) and still kicking some serious tail on any drag strip. It outperformed the 1994 Chevy Corvettes of that time. I would venture to say if my friend kept it in good shape, it could still kick serious tail.
Our job as trainers is to treat our clients very much like mechanic treats a car. If in need of an overhaul, you send the car to the specialist (doctor) in order to fix certain problems first. For example, you do not send a car with a diesel engine to just any mechanic. If the diesel is not running correctly, you need to take it to the dealership or to a “master” diesel mechanic. This overhaul can be very expensive and time for recovery is long.
For the most part, nearly all cars need routine maintenance like clients need proper exercise and nutrition. With proper maintenance and upkeep, a car can last a very long time. Just like our clients, humans treated with proper diet and exercise can also last a very long time.
I have a personal story about my grandfathers (three of them and the one that is living is 93). He just got put into a convalescent home less than three months ago. Before then, he was walking 10 miles a day on his ranch and “wrestling with trees…and winning”. My uncle is 63 and has some serious medical issues. Who would I most like to be like?
Trainers need to know the limits of their clients and how to slowly bring the client back from “sick” to “well” to “fit” or from “well” to “fit”, whatever the needs and the desires the client might have. Some clients or crossfitters may just want a small dose of the kool aid. Overall, following the advice of Coach Glassman, one needs to put themselves on a gradual upward slope towards their fitness goals.
Charles Barkeley gave a great example, “Lose 10 pounds and tell me how you feel”. This would be a great way to get many clients to start after they have had their first crossfit workout. For many of us, 5 pounds would be a great start. And, for continued improvement, I personally like to lose about a pound a week.
In other areas, trainers know certain additives that work to improve their clients’ performance, i. e. fish oil. For the most part, the general public is still in the blind about fish oil, how much to take, or why to take it. This also applies to other supplements. On the car side, mechanics know of items to add to engines or fuel systems for better performance. For those of you with older cars who need an additive for your car like fish oil is to humans, I recommend an additive to your vehicle called “Microlon”. For those of you who need to know more, look them up and tell them that The Watchmen sent you (20% discount).
For another example, you do NOT put sugar in the gas tank of your car? Why? It gums up the gasoline that burns. Why would you put sugar in a human being? We are discovering that even minute amounts of sugar gum up our vascular systems in the form of VLDLs (see Gary Taubes).
A great personal example is me talking to Andy Hendel two years ago. He asked me what I ate. I told him. With the exception of rice, I was doing okay. He told me to lay off the rice. I have not looked back since and have eaten spinach in some form or another for nearly two years. I may not have seen the results on the scale immediately, nevertheless, I did see results in performance on the Filthy Fifty and Grace that were encouraging.
As trainers, we need to know our clients nutrition and exercise habits so that we can help bring them into closer alignment to their goals. We can help “dial them in” or make small tweaks that make differences in their performance.
After this discussion, one could start talking about the new project that Coach Glassman has in the works. It sounds very interesting, and I am looking forward to seeing the results.
#50, I'm thinking a Zombie Horde WOD for Halloween.
Did it with the audio from the "What is Crossfit" video playing on loop. That's some motivating stuff right there.
175 new PR
29 m 172
Re-did Box Jump/Snatch/PU WOD to redeem myself. Prev. 14:00; today 11:40.
133, 143, 153, 163, 168, 173, 178
Stopped because my back hurts
hammies mighty sore from yesterday, not used to doing front squats...
3 min run
3 rnds of:
5 PVC Passthrus
10 Box Jumps 24"
5 Strict Chins
5 Floor-assisted MU's (hold support for 1 sec)
10 Hollow Rocks
10 Deadlifts, 45#
30 sec Sampson Stretch
Did yesterday's WOD:
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
scaled to 255 deadlift, 95# PP.
4 rounds exactly.
225 x 1
Almost got 225 but failed on the 2nd rep.
135, 155, 165,170, 175, 180, 185 (should have tried more)
55, 65, 65, 70, 75, 80, 85-had to front squat and push press last 1 of 85#.
95/115/135/145/150/155/165 at Blue Flame CF. Then, did 10 100 meter rows.
135, 145, 155, 165, 170, 175, 180 (f)
"Force and mind are opposites; morality ends where a gun begins." ~ Ayn Rand
"Eighty-six percent of the gun death of children under the age of 14 internationally is right here in the United States of America. It is madness." ~ Nita Lowey
155, 165, 185, 185, 195, 205, 215 rx'd
Also did yesterdays WOD 10 rounds
185F, 185, 205F, 195F, 190
First crossfit better warm up, then
Made up yesterday's deadlift/push press WOD. Results posted there.
100 day burpee challenge is starting to bother my left shoulder so I split up todays burpees (80):
20 burpees @ 9:20am
10 burpees @ 10:05am
10 burpees @ 11am
Then, I did my wod (with burpees between the last couple of sets just to get them done.)
WOD: thruster, 2,2,2,2,2,2,2
65#- 85#- 75#- 75#, (10 burpees}- 75#, (10 burpees)- 75#, (10 burpees)- 75#, (10 burpees)
Yay! I'm done with my burpees for the day!
6. 190x1 I losty it in the squat, dipped forward and domped the bar
Got a little stinger in my neck at 135, and it never got better. I felt pretty good at 155 lb. but it really hurt at 165 lb.
200 (used the 2 1/2s!)
185 x 1, fail on x2
After I snapped out the 2 @ 200, I took it down for better form. Arms were great today, legs less so.
170 (PR and ties previous 1RM PR)
155 (easy, but knew I was shot after previous set and I was using metal plates at globo, so no ability to bail out if I failed)
Question for anyone here who wears Inov8's: what's your opinion on them -- are they good for running and non-running WOD's, and any other pros and cons you'd care to share?
I'm falling out of love with my Nike FreeRuns and am interested in the Inov8's, but I'll have to mail order them untested so I'd greatly appreciate any thoughts anybody might have. Thanks!
I cant resist...Guns dont kill people. People kill people. A gun never killed a person with out another person pulling the trigger.
Teach firearm safety not Fear of firearms!
Rxd - 165#, 180#, 190#, 195#, 200#, 205#, 210#
I did a pyramid scheme of sorts bc I was not content with failing at 175.
Made-up 110516 dead-lift/PP 5-min AMRAP:
4 rounds + 3 DL's.
I went up too quick, and got rocked.
CFWU x 3
Tweaked my upper back when catching 185 on my chest after the failed attempt.
Too many days in a row of overhead movements. HSPU, Push press, then heavy thrusters... not good.
M /38/179 cm / 90kg
41 lb bar + lb & kg plates
OK this is starting to look like a kill the legs and shoulders pattern....
135, 145, 150, 155, 160, 165, 170
135/155/165/175/185/205(Fail)/195 1 rep.
I just started crossfit,so i really don't know whats good or not. I started crossfit bc i had heard about through some SF guys i met. They told me i should try it out since im going into law enforcement. So im hopin this works out well for me.
85, 95, 100, 100, 105(f), 105(f), 105(f).
Grrr..... Wanna get that 105 so I say I can thrust my body weight!
95, 115, 135, 155, 165, 175, 185x1
I was so close to getting that second 185, but I messed up my form on the squat and lost power.
135, 145, 155, 165, 175, 180 for a single. Pr.
100# Sandbag Thrusters: 2 every minute for 10 minutes
Felt okay but bit off way too much at 205. Got it slightly above eye level.
CFWU, 135x2 thruster
All Power Clean
170, wide bar grip
Great WOD Demo and talk-through from K. Clever and K. Hogan! Thanks for setting the example and coaching.
95 105 115 115 125 125 135(fail)
135, 145, 155, 165, 175, 180, 185
W/U: thruster, 12x2 at 45-55-65-75-85-95-105-115-125-135-145-155.
As Rx: 165-175-185-195-205-215(x1)-215(x1).
C/D: BP, 3x5 at 160-180-200.
Really did a number on my lower back yesterday. So I took a very cautious approach to today's WOD. Just started with an empty bar and slowly built-up from there. Wasn't sure how far I would be able to go. Didn't have much hip drive. Not much I could do about it today.
WU: Sq clean thruster ball slams 30# ball 3x10
misc WU incl DL, etc.
WOD: DLx3+3rnds of (burpeex3,24"BJumpx3) rest 6min
CD: german hangx2, L-hangx2
2 rnds of pancake with band, pike, middle split hold 2min each
165 felt really sketchy, so I backed it down to 135, so that I could focus on form.
24 / M / 5'9" / 135lbs
An improvement over last time, but last time was a disaster. I haven't been working out consistently for a while, and my limit strength has taken a hit. I can go sick now that school's out, though.
Started out the gate too quickly so I backed off to tighten up form.
135x2, 145x2, 155x2, 165x2, 175x2, 185x2, 195x1, 190x1... 185 was a pr for 2 and 195 was a pr for 1.. cant complain.
115 - 125 -135 - 145
Pulled muscle in upper back and had to stop. Bugger. Feeling pretty good as well.
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Thruster 45lbs x 5-5 65lbs x 5-5 95lbs x 3 115lbs x 1
125lbs x 2
135lbs x 2
145lbs x 2
155lbs x 1,F
145lbs x 2-2-2
2 minutes rest per set
Foam roll after
80kg (2 fail)
80kg (1 fail)
Katie is my CrossFit crush. Le sigh... :-)
115, 115, 115, 115, 115, 115, 115. Attempted 125 and 120, but failed at all attempts.
Peaked at 185, but even that was tough as I have no idea what my dinging wing will do; but it did fine
125, 130, 135, 145, 155, 165*, 160*
* = failed on 2nd
This was my first time doing thrusters, so I tried to take it easy and just get the form down.
The numbers were pretty weak, but hopefully they'll go up as I get used to the movement a little bit.
Also, does anyone have any advice on hand placement for these? I was putting my whole hand around the bar, like I would for a bench press. Is that right?
Tomorrow will be my one year aniversary doing crossfit. A year ago I attempted a 95lbs thruster and failed miserably despite working out on a regular basis. I can not say it enough, Thank You Crossfit!!
Knee arthroscopy tomorrow, dinged back during deads yesterday, hmmm, let's go light on thrusters but do 2 workouts cuz who knows when the next one will be...
Rx = thrusters 2 reps, 7 sets
AM w/u = static neck-shoulder stretch, Samson x 2, 20 pullups, 15 dips
AM workout = 65, 75, 85, 85, 85, 85, 95 thrusters. Slight back twinge but okay.
PM w/u = static neck-shoulder stretch, Samson x 2, 15 hollow rox ==> superman, 5 bar dislocates, 1-legged 500 m. row (1:54), 10 pullups, 10 dips
PM w/o = Tabata Something Else = 276. Crud compared to 335 on 4.25 (and that wasn't a total to write home about). Doing only deadhang pullups / chinups lowered cost a bit, but squat and sit totals are low too. Not enough intensity...
PM c/o = L-sit progressions 15 secs, 1-legged 500 m. row (1:49). Good way to end.
45 89 100 111 122 133 144(f)
Oh yeah, also pre-celebrated fixing knee tomorrow by doing 80 pullups today (double the usual '40 pullups a day') -- had only done 58 by end of PM workout, so had to get 22 done. Perfect setup for Tabata pullups before the L-sits and 500 m. row. Got 25 pullups over the 8 rounds. Low for a full Tabata protocol, but not bad for an old guy doing deadhang PU & chinups, esp. one who could do maybe 2 pullups in a day 2 months ago ;)
225(1)/f 1rm pr
as rx'd 135/155/185/205/215
Worked up to 145. Failed at 155.
age 21 bw 170
lots of failing in there. still a pr but i was a little distracted
115-135-145-155-175(1 rep)-155(1 rep)-135(2 reps)
2011-05-17:2's - 170
2011-03-29:3's - 167
2010-10-20:1's - 199
2010-03-26:3's - 147
2009-10-17:1's - 180
2009-07-13:1's - 175
Ran a mile in 10 min.
135, 175, 205, 225, 245, 255 (couldn't lock out), 265 (couldn't lock out).
185 (f on 2nd rep)
185 (f on 2nd rep)
1 rm pr
M/31/6'1/210 - coming back from shoulder surgery :/
60-65-70-75-80(f on 1)-80(f on 2)-80(f on 2)
Almost got 80 that last time.
15 135# thrusters
50 Weighted sits
45M 5'10" 221
235 1 rep and then dropped it in 2nd attempt
105-115-125-135-155-155-165(f 2nd rep)
165 is new ORM PR
Shoulders feel crazy sore, have been following the WOD for almost 1 month and feel great. Many of these workouts are MUCH harder than I expected. I even have some of my football players trying the WODs from the main or the football site.
M/31/5'10"/170lbs. 135-155-155-175-185-205-225x1 then fail 225 pr. All cleans no rack. Really stoked.
40 lb PR!!
Retired Army 1SG
65-75-85-95 (stopped here bc I doubled up from yesterday...outta gas today)
205 (1 rep only)
135, 145, 155, 165, 170, 175, 180
Felt good and could have done a bit more. The grip was a little tough to transition from front squat to the press so I kept my wrists fairly locked. The key is to keep it moving.
outlifted by a lady , again!
still in regionals prep mode:
Part 1: 3rnds of 10xThruster 95#, 10x C2B PU's, 25 x DU's - 2:39
Part 2: 3rnds of 15x Hang SqClean 95#, row 250m - 5:16
(foam roll, BCAA's, freestanding HSPU practice, row WU, HSC practice during rest)
WU was at globo:
185# wide grip bench/ 75# 1-arm row/reverse crunch/candlesticks 10x3
Step ups w/ 40#DBs 2x10
drive to CF, WU with thrusters/strict PU's/DU's/foam roll, etc
Freestanding HSPU practice
85-135-155-175-185-195 from power clean
Soli Deo Gloria
6) 175 (fail)
7) 155 (fail)
4) 165 (fail)
8) 175 (X1 / fail)
60 - 65 - 70 - 75 pb - 75 - 75 - 80fl - 75
all kg (75kg/165lbs)
2nd wod after 5rft 15 thrusters, 15 bf burpees
the previous wod helped but left wrist was sore at end. old break.
75 80 85 90 95 100 105 pr by 15lbs
75-2, 95-2, 115-2, 135-2, 145-2, 155-1, 135-2
175 for form
225 (fail, 1)
220 (fail, 2)
New lifting shoes came on Tuesday, it's been fun to try them out. 215 felt pretty good, 225 was ugly, and I was pretty tired by 220 - which is also a new 1 rep PR.
T-man: 220, 230(f)
a: 220, 225(f)
65-70-75-75-77.5-80 (failed at rep 2)-75 kg
85,105,125,145,175,175,185 on 5/19
135x1(F) This is a 1RM.
From the floor, not the rack.
worked up to 2 @ 75 kg
slight discomfort in left knee
Combined this WOD w/ 5/19 pull-ups WOD, alternating 2 of each per round
in CSP hotel, modified:
20 x 30lb DB thrusters
20 x burpees
20 x 40lb DB press
20 x standing lunge pairs
20 x swiss situps
20 x swiss back ext
20 x 30lb DB front squat
20 x 25lb DB shoulder press
Then to Klepto's memorial
After doing this I should have started heavier. I'm pretty sure I could have gone higher and most likely hit failure.
135, 140, 150, 160, 165, 170(fail), 175 as Rx'd
155, 165, 175, 180, 185, 190, 195
man, I didn't even get up to what Rob Orlando was starting with! Geesh
sandbag clean & press 35# X 35 4:57
need a cotton bag, this one (synthetic) was really hard to grab.
WOD #94 - Done on 5/21. Tough one and a little wierd. My 3 rep max for Thrusters is 195. Today, doing 2, 195 was the only on I could handle. Not feeling great, but still, would have liked to get over 200. Oh well, something to shoot for.
Warmup - Greg A.'s warmup
WOD Loads - 165, 175, 185, 195, 205 (f), 195, 195 (f).
First time maxing on Thrusters - 185# - pretty happy with that.
95 - 4
115 - 2
135 - 2
145 - 2
155 - 2
165 - 2
175 - missed
175 - 2
185 - 2 :)!
Joni - Did reps with light weight.
Limited weight so combined with weighted pullups
Couplets of 60k Thrusters and pullups with 18k DB.
115 115 135 145 145 150 150
Did it all the way down to a wall ball at JC
155lbs new pr! next time 185!!!
gotta try 185 next time
Did a body weight only workout during my vacation this day. I did 5 rounds for time of:
10 chair dips
10 reverse pull-ups (used the bathroom sink since there was no cabinet underneath)
I finished in 18:27.
Afterwards, I did 10 towel assisted pistols with each leg and 25 cobras.
I also went canyoning later that day for about 4 hours.
As Rx'd: 135, 155, 175, 185, 195, 205(fail), 205
Got to 135. Had to run too early. late for a meeting.
135/2; 145/2; 155/2; 165/2; 175/1/1; 170/2; 170/1/0; 165/1
115 x 1
"Eighty-six percent of the gun death of children under the age of 14 internationally is right here in the United States of America. It is madness." ~ Nita Lowey
Comment #68 - Posted by: Espinosa m/26/5'11"/165 at May 17, 2011 10:27 AM
That statistic is so off the wall I don't even know where to begin. Ever hear of the Child Soldiers of Somalia? And why are gun deaths worse than other deaths/murders/homicides?
"The right of the citizens to keep and bear arms has justly been considered, as the palladium of the liberties of a republic; since it offers a strong moral check against the usurpation and arbitrary power of rulers; and will generally, even if these are successful in the first instance, enable the people to resist and triumph over them..."
That is why we have them. That is why our right is enumerated in the Constitution.
And I PR'd at 180 (getting better at this overhead stuff)
195 (f) - did 1, got the front squat, no oh press on 2nd though
210x1 PR by 15
Need overhead work.
Satisfied considering reduced training over past month to 6 weeks
155 (f on 2nd)
Did sets of 3, 135 x 7sets
115, 125, 135, 140, 145, 150, 155(f)
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener. K to E. Row 500m.
Disapp overall. Think there was a problem w/tech. Tried to make sure hips were back, but still may not have been on heels enough.
115, 135, 155, 175 (1 1/2), 165, 165, 165