Class -- Scale up strict pull-ups if you can, if you're good at them move to 4 every minute.
Extra:
a) Speed/Intensity training --
Pull a Sled + Airdyne outside and complete the following:
10 Rounds:
15/10 Calorie Airdyne
Sprint down and back with sled (You may push or drag w/ straps, up to you but keep it a full sprint)
*No weight on sleds, goal is full sprint*
**Rest 90s between efforts**
b) 7 x 7 Ring Dips w/ 3s pause at the top and bottom of each rep, add weight if cruising
rest 30s
7 x 10 Glute-Ham Raises
rest 30s
I believe i did 26 wall climbs in the workout which is a pr for me. I am more proud of that pr than i am of Mondays 300# push press pr even though the push press pr gets me closer to the Great White Buffalo. Wall climbs just suck.
ReplyDeleteNo extra work today. But proud of #ChuckStrong for making his return to #BCOD.
So proud Chuck! Way to start the week off right.
DeleteForgot how much energy the #BCOD gives you so your not tired
DeleteEmom
ReplyDeleteWent 185 for first 8 minutes then jumped up with Cash to 205 and they all felt good. The majority of the rounds stuck with the 4 strict pull ups except for 3 random rounds needed a breather and did 2.
Wod
Boulder Shoulders felt this one especially getting the 2nd round of wall climbs in a minutes but we finished just in time.
Extra work
Building that cardio engine mind shut off the pain after about round 5.
Had to get ready for work so no ring dips
#TheCashEffect
DeleteProud of #ChuckStrong. Lets make this a regular occurance.
DeleteWell I learned what Tuesday 9:30 class is all about
ReplyDeletehttps://m.youtube.com/watch?v=SUS49SsmfH8
Just me and the ladies...and Jay coaching.
EMOM-first 5 mins I did thrusters @135 then went to 185 for last 15. No need to add pull-ups for me. I just simply worked on staying hollow to make them twice as hard. Did C2B for most sets. Great cue from Jay to the whole class (but I know it was directed towards me) to be more aggressive on the pull. I stopped getting my chest to the bar but after he said this I was back up to the bar (great come back story).
The WOD was brutal. I'm really close to calling the federal government to file a Title IX (that's 9) complaint because I was singled out because of my male gender and left alone in the corner to suffer through this workout alone. All the ladies had partners. But not me. I did 12 rounds. I completed this during the 15 minute round so according to my math it took me just under 8 minutes of work. Brutal. Couldn't breath, felt terrible, and never knew what to do with my shoulders during my rest period.
Extra work-not good for me today. Not feeling good. Could be from the 9 hours of sleep I got last night. Maybe it was from the brutal "bully" workout by Jay. Or it could be from the incredible amount of pulled pork I've consumed in the last 3 days? Not sure. Either way I only completed 5 rounds. The first was very high intensity and the next 4 were not. Jade was burying me in the sled push (same weight). I made Jade look like this...
https://m.youtube.com/watch?v=95ZFuwljIJ4
No dips or raises---#theCashEffect
I'm off to football camp until Saturday. This will be my deload week. 10 practices in 3 1/2 days baby. Lots of baby powder baby. Shit them boys are having the time of their lives.
I fully expect all people who read this blog on a daily basis to be at one OLENTANGY LIBERTY football game this year. Friday nights @7:30. It costs $6. But if you're too cheap for that amazing amount of entertainment (roughly $3 an hour-I have connections to get you on the pass list). We will probably go undefeated and win the state championship this year. You'll want to be a part of this special year.
I'd like to be on the pass list please.
DeleteThough if these games don't exactly mirror Friday Night Lights, I'm going to be very disappointed.
Good luck at Camps:
Deletehttps://www.youtube.com/watch?v=tCQHYpXm2TA
Thrust-ups felt slow and heavy today. I started at 115# and ended at 120#. I felt tired and whiny about them, but then I thought about the Games women doing the triangle couplet WOD at 115# and so I tried to suck it up.
ReplyDeleteStrict pull ups are still a big weakness for me (as are push ups) so this was good practice. Tried for 4 each round and was down to desperate bicycle-leg don't-let-me-drown reps towards the end.
WOD was fun - I enjoy the interval stuff. Got 2 rounds the first minute and then wanted 2 rounds every round.
#Got. #Them.
That second set of wall climbs though.
Did the bike/sled massacre with Chuckstrong and TheReal ClarkyD.
After 3 rounds I thought I might die. So needless to say after 10 rounds I wasn't feeling quite right.
No time for when I dip you dip we dips or #AssWork
2 rounds in a minute? That's impossible.
DeleteJay must have had you do the WOD differently than we did?
DeleteI can vouch for K$ being next to her on the wall. I wanted to cry every 2nd set of wall climbs in a minute and would lay on the floor in a ball as she finished 2nd set of step ups.
DeleteMust have been the pulled pork...
DeleteShe did it right, and is just bionic.
DeleteGreat start to the week, working on some serious weaknesses today. For me, today's programming was all about mental toughness and surviving the ridiculous heat. It was a major #SweatFest tonight for sure!
ReplyDeleteI have been told to "take it easy" on my neck/traps/shoulders this week, so instead of thrusters I did 4 FS at 115#. I did 2 pull-ups every minute, focusing on hollow form and getting my chest to the bar. These felt pretty good today... Got some great coaching from Jay which helped a lot.
For the workout, I worked with Chels. We subbed 5 paralette push-ups for the wall climbs, and got about 2 rounds per minute as well (John? Agreed, you must have done something different for this?).
Then came the icing on the cake-- airdyne and sleds, two of my all time favorites [The blog needs to support emojis or have a sarcasm font for statements like this]. With that said, I was determined to survive this workout today and finished in a slow and steady 28:33 minutes. After that I was kinda rocked and didn't finish up the dips/glute ham raises. Shoutout to chels for cheering me on through those last few rounds.... Sometimes that extra little push is all it takes to get it done!
Great post. Great effort. Great sharing. Proud of you.
DeleteVolume Tuesday always starts the week off with a bang.
ReplyDeleteHeat was a major factor today - possibilities tomorrow of the AC being on (crazy, I know) as it looks to be a major cooker.
Class:
5mins @ 185
10mins @ 205
5mins @ 225
All rounds 4 pull-ups, only had to break up the last two rounds.
Workout: Done with Ryan, finished in 14:10 - getting 1.5rounds done every minute pretty consistently. Very struggle-bus at the end...
rest ~30minutes
Airdyne - All done in ~12-18seconds, sprints finished by 35-40s each round. Good push, hard but not awful - breeze helped and temp dropped about 10 degrees around 7p.
4 Rounds of Ring dips, 3 rounds of GHD done and it was time to go!
PR 2.75-3 gallons of water downed from 4pm-8pm when I left.
4:30 class I started at 105# and ended at 115#. I was determined to not use a band during the pull-ups even though the last 6-7 sets were ugly I still got up there!
ReplyDeleteReally feeling it during the wall climbs and had to scale to 25# KB for the step ups. Probably one of the hardest classes since I started back in May.
Extra work with Jeff and Jess (thanks for the motivation and push today guys!) Probably took me 50s-60s per round. Dead afterward. Felt like Kara Webb during Murph. Just saying.
Finished all 7 sets using purple band for dips. Next week i won't be using a band for those
Be there at 930a tomorrow!
Did my PT exercises Jenny have me last week and it has my knee feeling happpp-eeee! Or it's because im actually resting it like I was told to.
ReplyDeleteDid EMOM for 14 min of odd: 10 T2B, even: about 40 ft handstand walk -- it all felt pretty good
Then did
Lots of L-sit holds and Kroc rows and farmer carries.
PR'd my focusing on the positives today! Hell yeaaaaa! Love you guys.
Being positive is a choice, keep making good choices. #proudofyou
DeleteToday was a good one, hit the 5:30am. Ended at 145lb thrusters and was unbroken on the thrusters and pull ups each round!
ReplyDeleteFor the partner WOD Team OSU jersey tank, Joey cash and I kept a steady pace and finished in 14:20.
The extra work made me feel as if Jeff was Mikko Salo and I was Jonne Koski locked in a dark closet just getting destroyed by a brutal combination workout. Always a tough combo with air assault and sled pushes but I took a page from "Frank The Tank" in the movie Old School ( see movie clip http://youtu.be/etBRqzt7OqY ) and just "Blacked Out" and kept movie.
Great way to start the week even though everyone wanted to know if I was alright as I walked in like a zombie or like Kara Webb at the end of Murph during the games. Looking forward to a great rest of the week!
http://www.youtube.com/watch?v=y50JVgMEgxo&t=24m10s
Delete