Class is solid today - I would highly recommend juicing up the DBs if you can handle it. See what you're capable of but keep the intensity absolutely maximum.
Extra Work:
5 Rounds for form:
10 Strict HSPU (45s on side of abmat preferably)
25 Hollow Rocks
10 T2B
25 Superman Rocks
It has been a pretty tough week for most, make sure you rest up for the weekend, especially if you are competing. There will be no skulls, the Sunday Mash-Up will go on as planned IF K-Money agrees to run it!
Preciate everyone!
I enjoyed todays morning crew.
ReplyDeleteDap to everyones Badger times.
Great week everyone.
BTWs - I am rooting for team #CHUCKstrong this weekend at the Validus games. Team Sansburys Superstars cant compare when your team is mentally and physicall #CHUCKstrong!!!!!
Chuck Strong is the Rock, the Keystone of our team. We would crumble without his fearless leadership and guidance.
DeleteWell Ca$h you're out of the family.
Deletehttps://m.youtube.com/watch?v=bW-0viHBEHU
I am agreeable, and excited, to host Championship Sunday this week.
ReplyDeletePlease be prepared for the clock to start promptly at 9:00AM.
Worked up to 155# for the SB-OHS complex, and that felt solid. Even though I am really struggling with OHS Hatch, I know it's helping, both physically and mentally.
Tried to catch Ria on the WOD but couldn't!
Time: 10:45
Nearly failed to lock out the last 2 clean and jerks.
Fun Fact O the Day:
"Twerking" is older than you think - almost 200 years older!
Researchers (who clearly need better things to do...) found it used as a noun as early as 1820, spelt "twirk." It became a verb by 1848, and the "twerk" spelling was popularly used by 1901.
In other less-fun news, everyone's favorite nerd-ball from the endlessly popular 90s sitcom Saved by the Bell - Screech - has been sentenced to 4 months in jail from his participation in a bar room stabbing this past Christmas.
Cue #SBTB reunion with Jimmy Fallon...
https://youtu.be/MftOONlDQac
I wonder if he felt like this: https://www.youtube.com/watch?v=teeRdhjYm7g
DeleteHaha yes. Those were flowers for the warden.
DeleteStayed at #155 for snatch balance and did 3 SB's, need to work on the dip vertical drive (full extension… something I fail to do when weight gets to 95% or above 1rpm snatch) Wod 10:50. Extra work was for working pace, messed around on the ghd machine instead of toe 2 bars. Did ghd's, hollow holds, hollow hold sit ups, hip extensions. Supermans were tough. Need to do day 2 of hatch… may come back tonight after work, may do it tomorrow pm sometime, may do saturday morning... I just don't know when guys.. I got a really busy 72 hours lined up..
ReplyDeletehttps://www.youtube.com/watch?v=7ZYsoEwWNK0
Class was a ghost town today. Where was Maria? Alex? Jesse? Drago? Jeff? Dru? Shelby? Just me Chris and two lovely ladies. Is it something we did or said? We are sorry guys. Did pause squats with SB and stayed at 115. Working my way back up and strengthening the shoulder stability. For the WOD I subbed sandbag Turkish gets ups on the shoulder since my hands are torn to shreds ( I know I'm a sandbagging son of a bitch).
ReplyDeleteHere is something hilarious---Ballin asked if me and Chris were going to do extra work today HAHAHAHAHAHAHAHAHAHA
Extra with baby bro-lot of core. Momma loves how much time we spend together-it makes her happy-and we always want to make momma happy.
And of course shoulder care and mobility to finish.
This made me laugh
DeleteWELL JOHN - I actually went to the 5:30 am class.
ReplyDeleteSummary of today:
1) Snatch balance + OHS I worked up to 145# - these felt great, must be all the OHS - thanks Jeff!
2) WOD finished in 10:30 - I owned the 55# DB's today. I must've been sandbagging on Sunday cause I busted them out like woah. I'm curious to see how many people ask what happened to my shoulders at the wedding this weekend as they are already bruising. I feel tough.
3) Extra work was not on my radar today as I do not perform very well at 6:30 am. I tried to do 50 HSPU and made it to 25 then called it quits. I think I might of gotten one good set of T2B in there. Sorry morning team - I will be better next time I attend the morning class.
HAVE A GOOD WEEKEND - I'll miss you guys. You all make my week. LOVE YA
You know what they say about the early bird. #BCOD
DeleteWhy are you waiting until 3:44 to post about 5:30 workouts? Why are your shoulders bruised? #pickaweightyoucancontrol
DeleteI would talk more shit, but you did OH squat more than me today.
Up to 155# for SB+OHS. I feel like i was transferring my feet wider than i like to squat so they didnt really feel very good....worked more with the PVC and the last set felt better.
ReplyDeleteWOD was a no go......9 total c&j and my back was lit up. ended up just doing 2 assault bike tabatas with 3 min rest between. not really fun but didnt hurt my body parts and made me breathe hard....which I know I need!
did 3 rounds of the extra work focusing on keeping my ribs in on all HSPU and did strict TTB (hands are sore!). Finished the last 2 rds of the hollow and arch rocks
Ended with lots of lacrosse ball and some barbell to the groin
What is going on? Are you going to workout this weekend?
DeleteI'm old! :P I'll be good to go this weekend! No worries!
Deletehttps://www.youtube.com/watch?v=S-8s4MZ5uQA
DeleteGreat movie.
DeleteOld Lady Strength. #ItsReal
Jibs said so.
Snatch balance +OHS went up to 145# successfully. Tried 160# and failed on the Snatch balance... Could of had it though I am sure.
ReplyDeleteClass was tough! I used the 55kb .... And I finished in about 13 min ... I think I used a few bad words a lot during the last 3 rounds ... Ha
And by 55kb I mean 55DB ha
DeleteHit the SnBalance with minimal additions to get lots of sets: 75, 95, 125, 135, 155, 165, 185, 205 (F)
ReplyDeleteWorkout I did the 85lb DB, definitely a solid challenge. Messed up once on 29 for DU #HonestIntegrity (this means I did one more), finished in 13.23.
Extra work done to completion:
HSPU - 8/2, 7/3, 7/3, 8/2, 6/3/1 #musclefailure
Hollows - 25, then all 15/10
T2B - All UB - Messed with straight leg vs. fast kicks
Supermans - These got shitty fast, back so tired - typically 12/8/5. Also a lot of nut crunching here...definitely a female exercise.
Great week of training this week. Originally we weren't going to try to figure out working out in Charleston, but I am going to try to hit Championship Sunday somewhere.
All solo #OneGoal #Games2016 #BrainPoke
DeleteYea I was gonna thank you for programming the penis smash core work today. I'm gonna go ice my balls as I spit up blood. Thanks.
DeleteKeeping you celibate keeps you focused John.
DeleteHilarious. Can't you tuck it under?
DeleteIf Superman can do it, you can too.
What penis JOHN
ReplyDeleteIf you're going to post at least do so with some etiquette--reply to Jeff's comment-don't start your own. I can't keep giving you these free blog lessons. It's going to cost you next time.
Delete