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Wednesday, July 9th, 2014 - Rest Day
Posted: 09 July 2014 04:29 PM   [ Ignore ]   [ # 31 ]
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wu
500m row, droms, various

strength - outlaw 140421
power clean: 120*5/140*5/160*5
deadlift: 180*5/210*5/235*11
bent row: 80*10/90*10/90*10, rest 60 sec.
good morning: 90*20/90*20/90*20, rest 60 sec.

wod

TUESDAY 140708

For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extentions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch

Post time to comments.

pack
35 pull-ups <—gravitron, somewhat kipping
35 push-ups
35 sit-ups <—unanchored, towel under lower back, bfly, using arms for momentum
35 back extensions <—stability ball
35 wall-ball shots, 20-lb. ball <—as high as the ceiling in the gym allows, which is not too much
35 box jumps, 24-inch <—step board on 10 blocks, probably 20-inch only, cant remember

time
10:41 (‎2:‎17, 1:‎25, ‎1:‎22, ‎1:‎21, ‎2:‎06, ‎2:‎09)

sit-ups, back ext, box jumps unbroken, the rest is broken in all kind of pieces - from 1 to 10

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Posted: 09 July 2014 04:46 PM   [ Ignore ]   [ # 32 ]
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FRIDAY 140704
Bell
3 rounds for time of:
185-lb. 115-lb. deadlifts, 21 reps
15 strictpull-ups
185-lb. 115-lb. front squats, 9 reps

115 was good for the front squats (9, 5/4, 3/3/3), but light for the deadlift.  135 would’ve been too much to clean each round for the squats, but probably would’ve been safe/challenging for the deadlift. Might need to look into a rack of some kind. Pull ups were strict because kipping still bothers the rotator cuff (6/3/3/3, 3/3/3/2/2/2, 2/singles).

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Posted: 09 July 2014 04:56 PM   [ Ignore ]   [ # 33 ]
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adamc - 09 July 2014 04:46 PM

FRIDAY 140704
Bell
3 rounds for time of:
185-lb. 115-lb. deadlifts, 21 reps
15 strictpull-ups
185-lb. 115-lb. front squats, 9 reps

115 was good for the front squats (9, 5/4, 3/3/3), but light for the deadlift.  135 would’ve been too much to clean each round for the squats, but probably would’ve been safe/challenging for the deadlift. Might need to look into a rack of some kind. Pull ups were strict because kipping still bothers the rotator cuff (6/3/3/3, 3/3/3/2/2/2, 2/singles).

20:43. Oops

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Posted: 09 July 2014 05:04 PM   [ Ignore ]   [ # 34 ]
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TM79 - 09 July 2014 02:47 PM
PRJA07 - 09 July 2014 02:32 PM

Bored at home after lunch…
Here comes the pain!
100F @ 35% humidity

The NOT Filthy Fifty!
For time:
50 pull-ups - 2’55 (15 in a row)
50 push-ups - 3’02
50 sit-ups - 2’43
50 Superman’s - 1’57
50 wall-ball shots, 16-lb. ball - 2’28
50 box jumps, 24-inch - 3’43

Total - 16’53

Nice job!  At least it wasn’t too hot.  LOL

Thanks bro!
My garage faces west so in the afternoons I get the whole wrath of
The AZ sun! smile

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“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 09 July 2014 05:25 PM   [ Ignore ]   [ # 35 ]
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markhawkeyeordnance - 09 July 2014 11:10 AM

Active Rest Day - USPSA Practical Pistol Match

Sounds like fun 9 or 40?

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F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 09 July 2014 05:27 PM   [ Ignore ]   [ # 36 ]
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Garddawg - 09 July 2014 02:25 PM

am
Deadlift
375 x 5

pm
With JDG
WOD (from BrandX 7/8/2014)
EMOM for 20min alternating between:
1 thuster, 95#
1 burpee
ADD 1rep to each movement every rd.

~5min rest, then…

AMRAP in 3min of:
30 mountain climbers
30 box step ups
AMRAP in 2min of:
25 AbMat butterfly sit-ups
25 walking lunges
AMRAP in 1min of:
5 standing broad jumps
10 squats
NO REST B/W AMRAPS
SCORES=91/50/18

Solving some of lifes heavier problems again. Good job. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 09 July 2014 05:29 PM   [ Ignore ]   [ # 37 ]
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TM79 - 09 July 2014 03:34 PM

Active Rest Day

Helped a friend move some of their bigger furniture, then:

3 Rounds:
One-Arm Front Rack Stretch with Resistance Band.  20 Seconds Each Arm
10 Shoulder Dislocates
Two-Arm Front Rack Stretch with Resistance Band.  30 Seconds

3 Sets:
10 Front Box Squats to a 1 Foot Box, 45 lb Barbell

Great job today everyone!

Love those real world workouts, especially if there is couches , large appliances and flights of stairs to negotiate LOL  Good job Trent

Instead of Front squat box squat ,Master the Back squat box squat 1st. Front squat is still going to put to much stress on knees, As you gain flexibility you will find your self much lower than the box doing front squat, Some Olympic lifters Butts can actually touch the floor on a Clean or Snatch. Get used to getting hips flexible and transferring the load back away from knees doing back Squat as first priority, the rest will come later as you increase your Range of Motion. Take care Brother wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 09 July 2014 05:30 PM   [ Ignore ]   [ # 38 ]
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ausman - 09 July 2014 04:27 PM

Smolov Jr - week 3, day 1

HBBS 6x6x100kg

So much for Holidays LOL Instead of healing you choose a smolov program? big surprise yikes!  Did you hit your head on one of your backflip burpees your famous for? LOL you need to let that shoulder lat issue heal up .Squats even in High bar position are going to still aggravate that area. Especially 220 lbs x 6 x 6. That’s a lot of volume for that weight my young friend. Even with no injuries.  wink Take care ausman           Yeah I know I sound like an old mother hen cheese

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 09 July 2014 05:45 PM   [ Ignore ]   [ # 39 ]
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Warm-up: 3 rounds of 30s Sampsons, 5x pull-ups, 15x each sit-ups, push-ups, and squats. In round 2, I did 4 pull-ups + 5x elevated beginner pull-ups. In round 3, I did 2 pull-ups + 10x elevated beginner pull-ups. Then I did an additional pull-up afterward. Total of 12 full pull-ups during warm-up. About a third were full range of motion (with the others at raise from hang to eyes just past bar. At some point in the near future, I am going to spend some time testing the waters related to kipping. Not sure how well my pull-up stand will support it, but I’m going to try.

WOD: 5 rounds for time of 21x 25# dumbbell Turkish Getups + 0.6 miles of cycling. My time was 65 minutes, with around 50 minutes going to the TGUs.

TGUs are tough.

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Posted: 09 July 2014 06:17 PM   [ Ignore ]   [ # 40 ]
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JGB146 - 09 July 2014 05:45 PM

Warm-up: 3 rounds of 30s Sampsons, 5x pull-ups, 15x each sit-ups, push-ups, and squats. In round 2, I did 4 pull-ups + 5x elevated beginner pull-ups. In round 3, I did 2 pull-ups + 10x elevated beginner pull-ups. Then I did an additional pull-up afterward. Total of 12 full pull-ups during warm-up. About a third were full range of motion (with the others at raise from hang to eyes just past bar. At some point in the near future, I am going to spend some time testing the waters related to kipping. Not sure how well my pull-up stand will support it, but I’m going to try.

WOD: 5 rounds for time of 21x 25# dumbbell Turkish Getups + 0.6 miles of cycling. My time was 65 minutes, with around 50 minutes going to the TGUs.

TGUs are tough.

Great effort! from one heavy weight to another wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 09 July 2014 06:46 PM   [ Ignore ]   [ # 41 ]
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OPG57 - 09 July 2014 05:27 PM
Garddawg - 09 July 2014 02:25 PM

am
Deadlift
375 x 5

pm
With JDG
WOD (from BrandX 7/8/2014)
EMOM for 20min alternating between:
1 thuster, 95#
1 burpee
ADD 1rep to each movement every rd.

~5min rest, then…

AMRAP in 3min of:
30 mountain climbers
30 box step ups
AMRAP in 2min of:
25 AbMat butterfly sit-ups
25 walking lunges
AMRAP in 1min of:
5 standing broad jumps
10 squats
NO REST B/W AMRAPS
SCORES=91/50/18

Solving some of lifes heavier problems again. Good job. wink

Getting there.  Not sure they are quite solved yet.

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All of life’s problems can be solved by heavy deadlifts.

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Posted: 09 July 2014 07:20 PM   [ Ignore ]   [ # 42 ]
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OPG57 - 09 July 2014 05:29 PM
TM79 - 09 July 2014 03:34 PM

Active Rest Day

Helped a friend move some of their bigger furniture, then:

3 Rounds:
One-Arm Front Rack Stretch with Resistance Band.  20 Seconds Each Arm
10 Shoulder Dislocates
Two-Arm Front Rack Stretch with Resistance Band.  30 Seconds

3 Sets:
10 Front Box Squats to a 1 Foot Box, 45 lb Barbell

Great job today everyone!

Love those real world workouts, especially if there is couches , large appliances and flights of stairs to negotiate LOL  Good job Trent

Instead of Front squat box squat ,Master the Back squat box squat 1st. Front squat is still going to put to much stress on knees, As you gain flexibility you will find your self much lower than the box doing front squat, Some Olympic lifters Butts can actually touch the floor on a Clean or Snatch. Get used to getting hips flexible and transferring the load back away from knees doing back Squat as first priority, the rest will come later as you increase your Range of Motion. Take care Brother wink

No appliances luckily. Just a couch, dressers, chairs and the biggest china cabinet on the planet.  LOL  Thanks for the advice on doing back box squats. I’ll start working on those.  The Front Box Squats were feeling good on the knees but the elbows were still a little too low and the weight was a little too forward. Practice shall continue.  wink

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/190

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Posted: 09 July 2014 07:29 PM   [ Ignore ]   [ # 43 ]
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OPG57 - 09 July 2014 05:30 PM
ausman - 09 July 2014 04:27 PM

Smolov Jr - week 3, day 1

HBBS 6x6x100kg

So much for Holidays LOL Instead of healing you choose a smolov program? big surprise yikes!  Did you hit your head on one of your backflip burpees your famous for? LOL you need to let that shoulder lat issue heal up .Squats even in High bar position are going to still aggravate that area. Especially 220 lbs x 6 x 6. That’s a lot of volume for that weight my young friend. Even with no injuries.  wink Take care ausman           Yeah I know I sound like an old mother hen cheese

No, I did not hit my head, haha. Shoulder feels fine squatting, I’ll talk to my coach about it.

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M 29 178cm 80kg

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Posted: 09 July 2014 08:07 PM   [ Ignore ]   [ # 44 ]
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Wednesday 140709

Run 3.0 mi. 23:41 min.

Rx’d - Post Loads

Muscle clean 1-1-1-1-1 reps, 95-95-95-95-95 lbs
Power clean 3-3-3-3-3 reps, 95-95-105-105-115 lbs
Clean 5-5-5-5-5 reps, 95-95-105(F)-95-95 lbs

In the clean I lost my form at 105 lbs. pulled/fell forward. Didn’t feel good in the left shoulder so dropped the weight back down to 95 lbs.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 09 July 2014 08:20 PM   [ Ignore ]   [ # 45 ]
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Lost Dog - 09 July 2014 08:07 PM

Wednesday 140709

Run 3.0 mi. 23:41 min.

Rx’d - Post Loads

Muscle clean 1-1-1-1-1 reps, 95-95-95-95-95 lbs
Power clean 3-3-3-3-3 reps, 95-95-105-105-115 lbs
Clean 5-5-5-5-5 reps, 95-95-105(F)-95-95 lbs

In the clean I lost my form at 105 lbs. pulled/fell forward. Didn’t feel good in the left shoulder so dropped the weight back down to 95 lbs.

Good call dropping the weight Lost Dog

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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