Extra Work:
Everyone:
1) Back Squat from Monday if you missed it:
6 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%
3 @ 90%
6 @ 75%
*rest 2-3 mins between sets*
2) EMOM8:
6 Muscle-Ups (RX+)
4 Muscle-Ups (RX)
2 Muscle-Ups / 2 MU Attempts (Gymnastics Crew)
3) Handstand competition:
Find friends (2-4 preferably) get into a small group/circle and kick up into a handstand, you may walk, move around, w.e. - whoever wins gets 1 point. First person to 5 points wins, any losers in the group must Ski 500m as a penalty at the end in all out effort (preferably while being harassed verbally by the winner who will be loudly gloating) -- Have fun with this but work on being upside down when tired.
First I would like to say that my biggest recruiting feat thus far has been getting the Champ and The Worst to 5:30am. Im on a Goldberg like streak #WhosNext
ReplyDelete1. Pushups with 45# plate - between 6-11 reps each time
Pullups with a green band
2. Done with mild to moderate intensity.
3. Extra Work - I squatted yesterday so I messed around on the GHD and watched everyone else get better and talked about future potential tank tops i could wear.
Great Day
#BCOD
DeleteDid push ups with 25#, then added 10# and then #15. Was getting 7-12 reps each time.
ReplyDeleteWeighted C2B were a struggle. This is one of the few times I wish for bigger ta-ta's.
Used red band and typically could only get chest to bar for 3 reps. Added purple band late in the game. Did not help much. Big weakness here.
WOD was fine. Goal was to get the same # of reps or better for each movement each round. Success except for last row.
Squats felt heavy but went pretty good. Worked up to 240# for the set of 3.
Did sets of 3 for MUs - was closer to every 90 seconds and didn't do well controlling the rings today. Bastards.
Lost miserably to Jade in HS contest. She just kicked up like a bat and basically rested there until she saw me collapse each round.
#GooseEggForK$
Jeff was the only one who verbally abused me during the 500m #PenalSki
MUs are bastards. I'd even call them SOBs but I'm not that kind of guy.
DeleteWELL SOMEONE HAS TO DO IT! Jade was WAYYYY too nice...If I'd beaten you like that (Basically you were AP's child) I woulda let you know about it! Unfortunately I lack the HS ability to do that, so I can only dream.
DeleteToo soon for AP stuff? Thought it might be too soon...
DeleteI think there was an appropriate quiet period leading up to this joke.
DeleteHell, I'd even be fine with deflated wall ball jokes already.
PS - WHY ARE PATRIOT FANS RAISING $ TO HELP PAY THE FINE?!?
The first part was a struggle bus. I did 10# and ranged from 12 reps at most down to 5 or 6 for the last sets. For CTB I used the red band. Started doing 10 which quickly dwindled to 6 then 5reps. Eek.
ReplyDeleteWorkout was fine. The hardest part for me was (shocker) wall balls so I was focused on getting 10+ unbroken each round, which I did. Baby steps!
Squats were great today, although I agree with K$... That bar felt HEAVY! I did 185, 200, 210, 225, 240, 200. The 3 reps at 240 was a 10# PR for me and it felt good! So yay!
I then did the muscle up work. I didn't stick to the EMOM part, but just made it a goal of hitting 8 sets of two. I started out doing singles, but Kenz pushed me to try to string 2 together which I got :) so then the next round I went for 3 and got that too! Big day for me overall. I finished up the remaining 5 MU (after the set of 3) in sets of 2.
Class-push-ups w/45-started out @16 reps I think and then eventually dwindled to 7 or so-area of improvement for me for sure. Pull-ups did first round w/o band for 6 reps then used red band for more reps but don't remember-between 6-12.
ReplyDeleteSquats-worked up to 365-I believe Jeff used the term "smoke-show"? Whatever that means.
MU-hit 4 for all 8 mins-so I got that going for me-which is nice.
Got my ass kicked in HS holds by everyone in the gym-even will...
Around 3 minutes....this.... https://www.youtube.com/watch?v=QFkB4DGXScc
DeleteI know I'm from Powell-but I feel pretty white trashy for watching that. But I couldn't stop watching.
DeleteI hope that ass kicking haunts your dreams....that and your 4 MUs a minute.
DeleteClass -- Just tried to get my arms to look like Johns....just lacking in vascularity.
ReplyDeleteIf Cash was mild to moderate intensity, I was moderate to very intense.
Best rounds - 10 WB, 12 SDHP, 12 BJ, 18 PP, 11 Cals
Did Front Rack lunges instead of squats, and had some fun with the handstands. Upper body was totally smoked from the ~70 CTB and ~80 wgt'd push-ups.
Class- Weight Vest and 45 pound plate. Hit 18-9 reps on push ups.
ReplyDeleteWeight vest strict C2B were a struggle aimed for 5 every min
Wod- Tried to just go hard on everything besides sumo deadlift high pulls went slower to protect my back.
Squats- Went good for how dead body felt hit 410 for 2 in metcons without knee sleeves
MU hit 4 EMOM went unbroken first 6 minutes gloves def helped
1. I did my squats on Monday and worked up to 245x3.
ReplyDelete2. For the class EMOM: Push-ups I did the 15# plate for 2 sets, then the 25# plate for the rest of the sets. My lowest number of push-ups was 8 with the 25# plate. Chest-to-bar I ranged from 5-11 with no band.
3. Class WOD: Max wallballs - 11, Max SDHP - 13, Max box jumps - 11, Max PP - 13, Max row - have no idea
4. Muscle-up EMOM: Went really well, got all 4 UB, should've tried 6. I stop breathing after 2 for some reason.
Class EMOM-Push ups with a 45 # plate. Started with 17, 15 then quickly died to 11, 10 then like 7.
ReplyDeleteC2B with red band. Started with 11 and then went 6-10 on other rounds.
Class WOD- Was a bit intimidated by this going in thinking it was 8 rounds. Weakeness....listening.
Front rack lunges with Jeff. Then destroyed some handstand holds. No one wants a fat man walking at them.... so I guess that was kind of cheating. But at least I didnt kick anyone in the face......John.
It was the back of her head. Face was fine.
Delete