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Saturday, August 9th, 2014 - Walking lunges, GHD sit-ups, Hip extensions, Muscle-ups
Posted: 09 August 2014 04:43 PM   [ Ignore ]   [ # 31 ]
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mrspuffy - 09 August 2014 01:36 PM
OPG57 - 09 August 2014 12:45 PM
mrspuffy - 09 August 2014 12:19 PM

Three more days of work insanity!

Yesterday - a lab tradition, the Plate Race!  A relay race where instead of a baton you carry a stack of 40 petri dishes. If you drop the plates, you have to get a new stack and start your lap again. I completed my lap without dropping my plates or falling on my face, so I consider that a win!

Today, I got to the gym.  Made my own pack/puppy hybrid scaling.

HSPU practice

Complete as many rounds as possible in 20 minutes of:
12 walking lunge steps
15 sit-ups
15 hip extensions
5 muscle-ups (44 lb assist)

6 rounds + 12 lunges + 15 situps + 15 hip ext + 1 MU

Muscle ups are really difficult for me.  I’ve gotten to the point where I can do ~6 pullups in a row unassisted and up to 20 dips unassisted, but the transition in muscle ups is just not happening without a huge assist.  I’ve watched videos . . . any links or advice on how to work on that is welcome and appreciated.  (I don’t have access to rings, so I’m doing this with parallel bars on the pullup assist machine.)

Thanks, everyone, and great job today!

Sounds like a fun event, you obviously had a great time. Well done. Great numbers on pull ups and Dips, Wish I could help on the muscle ups but avoid them at my size and age. Good luck on the training mrsPuffy wink

Thanks, OPG! Your positive energy and consistent effort is inspiring grin

Thanks for the kind words. I appreciate your upbeat attitude also. Happy training mrspuffy wink

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M/ 57/ 72.5”/ 265
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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 August 2014 04:47 PM   [ Ignore ]   [ # 32 ]
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42 mile Bike Ride
First 30 Miles - 25.1 mph avg
Last 12 Miles just a slow spin and chatter

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“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 August 2014 04:48 PM   [ Ignore ]   [ # 33 ]
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robrob - 09 August 2014 03:13 PM

Push-ups, 100m

Pullups, greenband
4x10, on the minute

Squats
5x5, 135#

Puppies
5 rounds for time of:
7-10 push-ups
100-meter sprint

Time: 5:16
(0:46, 0:48, 1:09, 1:10, 1:19)
Pushups had breaks starting the third round.

Good effort robrob 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 August 2014 05:12 PM   [ Ignore ]   [ # 34 ]
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TUESDAY 140805

Porch
10 1-minute rounds of:
225-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Post number of burpees completed each round to comments.

7,8,9,11,10,10,11,12,11,11

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 09 August 2014 05:18 PM   [ Ignore ]   [ # 35 ]
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Dodgeball tourney Today for charity

3 games, 3 minutes each X 2.
Both ended in losses, one to a Rec league team and another to 12-14 year olds (sad). Beers, pool, and hot dogs the rest of the day

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 09 August 2014 06:28 PM   [ Ignore ]   [ # 36 ]
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3 ROUNDS OF

800m
30 sit ups
30 OHS 55@

24:07


Pack
Complete as many rounds in 20 minutes as you can of: 12 steps Walking Lunge, ,  15 “Glute-Ham” swiss ball Sit-ups, 15 Hip Extensions, 5 TRX Muscle-ups progressions

5 rounds + 12 steps

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CF since 08/01/2013

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Posted: 09 August 2014 06:32 PM   [ Ignore ]   [ # 37 ]
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Ktm124 - 09 August 2014 05:18 PM

Dodgeball tourney Today for charity

3 games, 3 minutes each X 2.
Both ended in losses, one to a Rec league team and another to 12-14 year olds (sad). Beers, pool, and hot dogs the rest of the day

Nice!  That sounds like a fun workout!  LOL

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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”/185

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Posted: 09 August 2014 06:42 PM   [ Ignore ]   [ # 38 ]
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David J H - 09 August 2014 03:48 PM

Saturday 140809 11:30 am   garage temp 98 F with cooler and fans on high.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Sit-ups, 15 good-mornings w/45#  (no pull-ups or dips - see WOD).

SWOD:
Deadlifts
125 x 10,  175 x 5,  225 x 5,  245 x 5,  265 x 6 - oops, did 1 extra rep on that last set.  https://vimeo.com/103028461

Felt good on form on that last set - At least I kept my lower back flat and didn’t round it.  I think my knees come a bit forward,  but not sure.

WOD:
Puppies
3 rounds for time of:
5-10-lb. dumbbell shoulder presses, 30 reps   -  First round 15 pound dumbbells,  switched to 10 pound dumbbells after 10 reps in second round.
unweighted to 10-lb. weighted pull-ups, 20 reps (assisted or beginner okay) - unweighted kipped.
unweighted to 10-lb. weighted dips, 10 reps   -  unweighted 

Time = 16:30  
Well, I went as fast as I could but pull-ups and dips were pretty much broken into single reps after first round.  Presses were also surprisingly more difficult than I had figured.
Ok, I wasn’t the fastest, but I stuck with it through the slog.  I feel good about that.  grin

After lunch,  Mowing and weed trimming in the yard. 
After dinner,  taking the kids to the community swimming pool for some relaxing and swimming.

Have a great weekend everyone !  grin

Great job David!  Your comment about not being the fastest, but sticking with it reminds me of most of the metcons I’ve done lately. Cheers Brother.  cool smile  And I see you’ve got someone to load the weights for you too.  That’s gotta be nice.  LOL  Take care.

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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”/185

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Posted: 09 August 2014 07:38 PM   [ Ignore ]   [ # 39 ]
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PRJA07 - 09 August 2014 04:47 PM

42 mile Bike Ride
First 30 Miles - 25.1 mph avg
Last 12 Miles just a slow spin and chatter

Rest day? LOL  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 August 2014 07:56 PM   [ Ignore ]   [ # 40 ]
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Garage Gym Day

10 overhead squats with bar

Worked up to:

5x3x135 front squats

20 35lb kb snatch each hand (no breaks)

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

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M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 09 August 2014 08:21 PM   [ Ignore ]   [ # 41 ]
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140809 SATURDAY

5k training session#something with first-born
Jog 15 minutes,  walk 5 minutes
1.685 miles covered during 15 minute jog: +/- 9:23 mile

Practice Taekwondo forms.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 10 August 2014 01:14 AM   [ Ignore ]   [ # 42 ]
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Pack light if you ignore the muscle ups
Complete as many rounds in 20 minutes as you can of:
Walking Lunge, 12 steps
10 Glute-Ham Sit-ups
10 Hip Extensions my full range of motion is not quite vertical,  this may be due to home made ghd or me, but maintained good form with lumbar curve maintained
5 Muscle-up progression

4 sets plus 12 walking lunges in 20 minutes

Usually do one set of 10 on the ghd as a warm up so to do 4 sets at full range of motion was progress

Long way to go but I’m getting there

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 10 August 2014 01:08 PM   [ Ignore ]   [ # 43 ]
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Real world WOD for me today. Drove 11bus loads of customers, gear,ice chests,etc. Threw a lot of boats around and deadlifted a lot of heavy ice chests. 102F in the shade.

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Posted: 10 August 2014 02:03 PM   [ Ignore ]   [ # 44 ]
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JaySun - 10 August 2014 01:08 PM

Real world WOD for me today. Drove 11bus loads of customers, gear,ice chests,etc. Threw a lot of boats around and deadlifted a lot of heavy ice chests. 102F in the shade.

Sounds like a good workout. Are you up at Kernvile? Which river are you working?  Good stuff JaySun.

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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: 10 August 2014 02:18 PM   [ Ignore ]   [ # 45 ]
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Chrispy23 - 09 August 2014 03:25 PM

Tuesday 140805

Pack
10 1-minute rounds of:
221-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Post number of burpees completed each round to comments.

7-8-8-7-7-7-7-7-8-9

Nice effort Chris 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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