Extra:
Hatch Wk 6 D2:
1) BS/ OHS
4 @ 75
4 @ 80
4 @ 80
4 @ 80
2a) FS
5 @ 60
5 @ 65
5 @ 70
5 @ 70
2b) 4 x Max Set Strict HSPU - Put yourself in a situation to get 15-25 each set - go up or down as needed to make this happen.
3) 5 x 8 Weighted Glute Ham Raises
K$ murdered us all and drank our blood at 5:30am. Are we sure she is not related to the Sansbury's?
ReplyDeleteI will be listing some commonalities throughout the next 12 hours to help with this million dollar question.
DeleteExhibit 1A: She has a strong #frecklegame
To be continued…
Quite the cliffhanger.
DeleteTwo small points that may hurt us:
1. Not a huge fan of bananas
2. Lack of mesh gym shorts in my wardrobe
Number 2: K$ like all other Sansbury's played multiple sports throughout high school career and... were all conference.
DeleteI was browsing through Kristen White articles to actually get some more detailed data.. (non creeper style). She different than John and I. My punt/pass/and kick trophy from elementary school camps does not equal up to her all american accolades at THE OHIO STATE UNIVERSITY.
DeleteAcceptance Speech:
http://www.ohiostatebuckeyes.com/collegesportslive/?media=265784
High School awards:
Kristen White was an exceptional athlete in three sports for C. B. East. She earned six varsity letters in golf, tennis, and soccer. She graduated from East with the Dr. James Gallagher Outstanding Athlete Award in 2001.
In her two years on the tennis team, Kristen was S.O.L. singles champion in 9th and 10th grades. She was also District One singles champion in each of those two years. At States she was a finalist in 9th grade and quarter finalist in tenth earning All State first team honors twice. Outside of school, she ranked 31st in the nation as a doubles partner.
On the soccer field, Kristen lettered in 10th and 11th grades. She was Co-Captain as a junior. Kristen was named All S.O.L. 2nd team in 10th grade and first team as a junior.
Switching to the golf links in 11th grade, Kristen proved to be one of the best golfers in East history. She won the S.O.L. title as a junior and senior. At Districts she finished second in 11th grade and captured the title as a senior. In each of those two years, she medaled at States earning All State honors. She took first place in the AJGA ClubCorp Junior Championship and won the PA. Girls Junior Amateur Championship. She was named an AJGA Jr. All-American. Continued...After high school, she joined the golf team at Ohio State University. She was a National Academic All-American and an OSU Scholar Athlete all four years. Kristen was Big Ten Freshman of the year in 2002, Player of the year 2003 and 2005, Individual Champion in 2005, and First Team All Big Ten three times. She was a Big Ten Medal of Honor Recipient in 2005. On her wedding day, Sept. 10 2011, Kristen was inducted into The Ohio State University Hall of Fame.
Soo.. let me get this straight.. in high school you would just play a sport for two years, dominate it to the point where is wasn't even fair and give the sport back, to then change to another sport and repeat?
Yeah I don't know buddy I think your punt pass and kick records might have her.
DeleteThis one time I came into a Middle School basketball game and committed two technical fouls in one quarter and was ejected. That kid thought twice about cherry picking on me though.
Delete(I think we should all post our favorite inadequate sports memories)
What happened in 2004?
DeleteInadequate sports season. First season of high school wrestling. Lowest weight class was 103lbs.....weighed 98lbs soaking wet. Not my favorite sport at that time.
Delete2004 was a rough year...for all of us. Very much for me. Lets just not talk about 2004
DeleteI appreciate your mesh gym shorts comment too.
DeleteAlso for sports stories-my senior year I went 1/14 against bishop Hartley...and guys I'm not an outside shooter. Those darn layups can be tough sometimes/all the time.
And someone asked me if I wrestled today? I don't get why people always ask me that?
It is because you tuck your shirts in when you workout. And you have steroid arms
DeleteWith all due respect to U.S. Army First Lieutenant Ashley White, here are a few clips of my favorite "White's"
ReplyDeleteWalter = https://www.youtube.com/watch?v=djaLf6bgFuU
Goodman = https://www.youtube.com/watch?v=_PbaZSXuXk4
Love it.
DeleteNobody makes me bleed my own blood.
Don't forget about Reggie.
And my dad, Jim. He's pretty great.
SHIT!!!! your "maiden" name of White. Totally forgot about that. I replace my comment. Re-Ranking my favorite "Whites"
Delete1. K$
2. Walter
3. Goodman
What about Ron...
Deletehttps://m.youtube.com/watch?v=DbCoJQTPgsE
Never had the pleasure of doing this hero WOD before today. It was a good one. Goal was to just not stop moving, and that was most challenging on the rope climbs.
ReplyDeleteWish I could have pushed some of the later runs a bit more, and Amanda kept catching me on the run so I tried to push harder on the other movements to stay ahead.
Fran lung, totally crushed afterwards. No extra work for me today.
That Hero WOD looks fun to me!
ReplyDeleteToday I wrote my own programming with a few modifications from Jeff & CSans:
1. 3 rounds: 200m ski, 200m row, 10 one legged burpees
2. 10 rounds: 3 3second pause at top and bottom strict ring dip, max kroc rows on each arm with 35# DB
3. 3 rounds: 5 strict T2B, 20 hollow rocks
Team #upperbodyswole
Proud of you.
DeleteMaria don't say you're apart of team unless you commit to it.. you were "#teamweightgain" and you didn't gain any weight. You've done two days of upperbodyswole… I want at least two weeks of straight upper body blow up sessions and thennnnnnnn ...you can start saying you're on team #upperbodyswole
DeleteI need to see a bit more 1-legged out of these '1 legged burpees'. Bench press cycle starts soon, tricep pull-downs, skull crushers....Chuck you may just think about following Maria's programming from here on out.
DeleteWhy are you doing burpees? Why are you rowing? Why are you skiing? Why are you doing t2b?
DeleteYes Maria Boulder shoulder training
DeleteNoon class:
ReplyDeleteWOD: 19:23.. just a stay moving type workout and trick your mind into recovering on the next movement. Can't wait for Jibs to do this in like sub 10. Shoulder taps weren't bad on the shoulder and I am not good at them, going to start doing these, wall walks, ring push ups, and hs walks to mod for hspu's.
Extra: Did one hspu and on the descent thought my shoulder was going to blow up into a millions pieces.. https://www.youtube.com/watch?v=1wHpxdhgYS8 (this by the way may be one of the best videos I randomly saved for a rainy day)
FRWL 225 for 4 x8 and FS's 245/265/285 x 2 all for reps of 5 (supersetted ring pushups 5x15 to get body weight pressing in).
Early 90's cinema coming at you this week…
https://www.youtube.com/watch?v=3PeyiU3uWJ8
As usual, I'm a day behind.
ReplyDeleteDT 7:51 (13:21 in 2012)
Completed the EMOM 20, no snatch or muscle up misses.
Tiny little thing we call a PR there...jeez. Think your barbell work has improved?!
DeleteGot time capped finished all of fourth round besides running. I'm super proud of my rope climbs I'm finally feeling comfortable with them but towards round 3 was afraid my grip would fail. T2B felt terrible. Extra work squats felt great! definately feeling stronger. Did HSPU wish a 25 and 15 lb plate under me. 15/18/15/15. Then did glute ham raises with sunshine to finish it out!
ReplyDeleteThis time doing White was much better than my memory of doing it last year, although still incredibly difficult. I finished in 27:47 and earned a beautiful rope burn as my reward.
ReplyDeleteSquats after that were interesting but finished all reps. For BS I did:
190x4
215x4
215x4
215x4.
FS never feel as light as I think they should after heavier backsquats. Disappoints me every time! For those I did:
135x5
145x5
160x5
160x5
Not gonna lie I did not put forth max effort on the HSPU. My traps and arms are dead from DT and I was just not feeling it. Did 10 in my first set with just the 25 then added the 15 and for my next sets I did 12, 12, 13 respectively.
Wrapped up the day with glute ham raises with Chels. Sadly I was unable to do my butterfly accessory work afterwards because my tear and I am really not ok with it.
respectively.
DeletePost-Noon class Sesh with CSans and The Bulldog (Maria) -- Squats all done - HSPU I worked on a slow, controlled 3-4 second lower, all sets between 8-12, squats done minus the last set of OHS. Shoulders were roasted - It was good to get Maria back in the gym giving her a ton of shit and making sure she was fucking focused (she hasn't been the past few days).
ReplyDeleteClass at 5:30 -- White in 18:41, definitely a huge cardio tax in the later rounds, a little post Fran-lungish. Took a little while to recover, rushed home and showered...it didn't take ( https://www.youtube.com/watch?v=3z4mez1Yg4Q ), got to see some ppl in dress clothes and stuff - we heavily discussed the direction of the blog. Working on getting the Brothers Sans official moderator status ( I've been told this is a thing on forums ).
This cool thing called Beyond the Whiteboard just made me aware that that was a 1min26s PR
DeleteFirst time doing White therefore today I learned how to climb a rope. Yuck. Finished in 22:something. Lots of pep talks to myself while running.
ReplyDeleteExtra work felt heavy, this week is turning out to be exhausting. My BS is improving though! Barefoot I did 4x160/170/170/170 and FS 5x120/130/140/140 because I forgot one shoe at home.
The rest I superset together and my traps were donezo after that.
***When I was in 6th grade I fouled out of every single basketball game of the season (sometimes before halftime #temper). My coach hated me so much he quit mid season. I was still the best player on the team though.
I know when I coached I always favored the hackers over the talented ones who listened to me :)
DeleteI was made aware today that my blog pressence is super weak. It was during our family diinner with the Sans bros and Jibs.....so it hurt.
ReplyDeleteQuick noon sesh today with a solid crew.
Couldnt maintain my pace on white-20:27.
Had to bolt after that and get back to work. But solid workout.
I possibly made some promises at dinner about Sunday champ sessions. Too many witnesses. I foresee some call outs aimed at me in the future. Possibly noon sesh tomorrow.
We said it because we love you. That goes to all of you.
DeleteWell after not sleeping last night because of the amount of crying I did (Salty) I was forced to workout at CrossFit Liberty and contemplated never returning to FCF again. I hit my squat cycle that I believe we are supposed to be on which is W6D1. Did not attempt 2nd rep of 345 front squat (again probly because of lack of sleep---salty) and worked bench press with it. MARIA-maybe we can do a bench press cycle together??? Then did back reverse lunges (everyone got that?) with bent rows.
ReplyDeleteTook a break to eat and read up on SCHOOL POLICY AND LAW--really interesting stuff. 14th amendment really is a big time amendment that most people don't give enough time of the day to understand. Probly because it's sandwiched between the amendment that ended slavery and the one that allowed all men to vote (sorry ladies). I'm a big amendment guy.
So then I decided I will return to FCF and of course the workout has running ( https://m.youtube.com/watch?v=yP-IJZaY5gw ). Anyways 19:25-I thought it was 19:24 but the owner of the gym--real asshole said something about how he's the boss and he tells me what time I got because he owns the clock and is the only one who can read it right. I'm pretty sure that was word for word what he said. And then I took him out on a date. Had to break T2B up last 2 rounds. Lunges all unbroken. All runs very slow. Very very slow.
Extra--kind of with Dru? Did 1st set of glute ham without weight so I wouldn't tear my hamstrings. Used 25# for remaining sets--very tough. Supersetted HSPU in between-sets went 14/1 13/2 11/4 9/6.
Learned a lot about sleep tonight. This blog is killing my sleep. Also learned that we not only are taller in the morning but it's better to workout in the morning too #BCOD. 60-67 degrees is the ideal temperature to sleep at. You need a routine before bed. Pillows are terrible for you-the devil. Poor sleep leads to bad health now and later. Most importantly poor sleep leads to low T-levels which means you won't be able to move a lot of weight a lot of times.
One more fun fact--a child falls 2,500 times when learning to walk.
Wow JS - really good factoids. I quite enjoyed consuming this. I've heard bad things about pillows, but I thought it only applied when you're sleeping on your back, and that a pillow is permitted when sleeping on your side.
DeleteFirst time with White. The running was the most taxing portion for me. I keep saying that but probably will never work on it. Finished just behind JS at 19:45 and fell to the ground a little. T2B were broken up in the 4th & 5th round.
ReplyDeleteExtra: attempted to work with JOHN but he took his sweet time with the hspu. Too much rest and not enough effort. I think he used the excuse, "my hand stand pushups don't recharge that fast." Basically crying the whole time. ANYWAY I did two to three sets each time besides the last round I got all 15. Shoulders were taxed so I call it a good day.