Preferably done before class - for today only we will be doing just one portion:
Back Squat/OHS/FRWL depending on your choice of group:
10@ 60%
8 @ 70%
6 @ 75%
4 @ 80%
*Rest 3mins between sets*
**After each set complete one max set of strict ring dips**
I became violently ill tonight, so I will see you guys when I see you -- please use comments for questions.
Sorry to hear Jeff. Feel better!
ReplyDelete1. 30 push ups.
Delete2. done with golden bear 6:40
3. Done with GBear i dont know
4. 0 extra work. i think i have a hernia. and probable hamstring pulls and possible calf tears. normal feelings.
Jeff I am sorry you are sick. But K$ filled in admirably this morning. Give the people what they want - more K$
Did class wod solo as a warm up
ReplyDeletethen did OHS/dips. Felt kind of heavy, but was able to make all the sets (135, 155, 170, 180).
Finished with 400 M sled pull on own at bw
Did the 9:30AM class.
ReplyDelete1.) 50 push ups
2.) Not sure on the time for the partner WOD. Goal was all WB unbroken, goal accomplished.
3.) Sled drags were good fun; probably should have got heavier though
4.) Extra work after class - hit all my numbers for the back squat. Need to work back hypers and good mornings more often for lower back strength & stability. Hit 10, 5, 5, 7 on the ring dips. Huge milestone as this was the first time without any shoulder pain.....however, it did feel like I haven't done them in 5 months
Jeff - bummer to hear that you're sick. Feel better soon!
DeleteDid the wod solo - row was really solid, wall balls felt awful.
ReplyDeleteDid OHS for hatch. Could not get through all 6 at 155#, so kept weight the same and did a set of 4 and then 2. Shoulders were very shaky / taxed from dips and WBs.
Proud of everyone
Keep your head up. You got this.
DeleteYou're funny John. Real funny.
DeleteHad a kid flip a tire into a car at OOMS this morning so i had that going for me all morning early afternoon. Couldn't make the 12 class so just hit extra…
ReplyDeleteOHS - 210/245/265/280 (OHS hatch is going to test me in 3 areas, my brain, my heart, and my stones.)
Ring Dips Soft.. 10/11/12 .. tougher rd 4 = 17 and finished another set of 10 to make 50.
Back at it Sunday when I get back from cincy.
***I attempted to video myself and post on instagram to try and conquer 200 likes.
A. video got cut out and
B. don't even have 200 friends following :'(
Funny.
DeleteWhat's in Cincy?
OHS - 110x10, 130x8, 140x6, 150x4 - These felt awful but I haven't had a full meal in almost 3 days so glad to know I can lift with no fuel! #win
ReplyDeleteRing Dips - 9, 9, 9, 8 - These felt good #deload
Class WOD was good, got a good sweat.
Chris - You won't get any followers if you don't post videos with has tags - POST DAT SHIT
Time to go take care of JeffrAY.
You're back!!
DeleteWhy did u kiss Jeffrey and make him sick?!
DeleteBack is feeling pretty sore today.
ReplyDeleteWarmed up OHS, back isnt quite there today. Went BS and kinda light.
245/265/285/305- Felt light but back is a bit tight
Dips-15/15/12/14-soft
WOD: 50 push ups. super soft
WOD w/ Bro-D: 6:40
Sled w/ 225...big boys.
Feels good to be back at it
Did the BS before class: 10x160, 8x175, 6x185, 4x200. Did 5 ring dips between each set. Kept forgetting them and squeezing them in last minute. Lifting by myself... Not nearly as fun and surprisingly much more distracted!
ReplyDeleteDid 25 push-ups, which felt like a miracle given the current state of soreness in my arms.
I did the workout with JC and finished in 8 something. We also partnered for the sleds, 150#, but no clue how long it took us!
Did the back squats... 175,195,205,220? Something like that...on my own...felt strong!everyone is ohs and I feel like I missed something! Jeff sorry ur sick hope u feel better asap!
ReplyDeleteDid the back squats... 175,195,205,220? Something like that...on my own...felt strong!everyone is ohs and I feel like I missed something! Jeff sorry ur sick hope u feel better asap!
ReplyDeleteDid the back squats... 175,195,205,220? Something like that...on my own...felt strong!everyone is ohs and I feel like I missed something! Jeff sorry ur sick hope u feel better asap!
ReplyDeleteCame in late around 7-730 tonight. Only did extra work. Still nursing my back from last Friday. Talked to samples the other day for tips and whatnot. He suggested not to pr front squat when I feel like crap...
ReplyDeleteOHS hatch - 140/165/175/190. They felt heavy but doable. Recorded my last set and need to work on getting the barbell more front to get a better position.
Ring dips: 15/15/15/15
OH Sqts w/Maria-hopefully I don't catch the Black Plague. I told her not to even look at me. 165/195/205/220. Ring dips 5/4/8/9. Yep those are correct-I ate some pizza to make me feel better about myself tonight.
ReplyDeletePush-ups-40
Class wod w/Drago-ballin made us do air dyne cals-I got to do 50 cal-awesome.
Sled pull w Drago-he's large.
you guys did great!
DeleteI didn't know you read the blog!
DeleteOHS after class arms and legs were smoked stopped after 170x4
ReplyDeleteClass WOD with Cardio Clark we were sub 7 minutes didn't look at clock
Sled pulls helped having cardio Clark with 185#
No extra work for me today, not enough time.
ReplyDeletepush ups- 62
WOD with Tonto around 7:15, I certainly slowed him down on the workout.
Sleds at 205 took awhile
62?!? Holy shitballs you animal!
DeleteI mean he is pretty awsome
DeleteI mean he is pretty awsome
Delete