Sun 9 Sep 2012
GET IT!!
Posted by AllisonNYC under Skills and Drills, WOD
[32] Comments
Warm-Up of the Week #1:
1. 400m Run
2. 2 x 10 of Each: (8 Minute Cap):
- Arm Circles, Across & Backs, Leg Swings, Walking Lunges with a Twist, Back Extensions, Wall Squats
3. Spend 3 Minutes on Handstand or HSPU practice. - Kick up & support practice, partner assisted negatives or HSPU’s or Strict Reps of HSPUs to get in volume.
__________
Strength WOD:
Front Squat
3-3-3-3-3
Find a new 3 Rep Max. Come in with a plan for your warm-up and work sets.
__________
Conditioning WOD:
2 Rounds, 10 Minutes Cap
50 Wall Ball Shots
50 Push-Ups
140
115-125-135-140-145(PR) for 1980 total lbs.
PR up from 115 5RM with Allison coaching on 5-21-12.
2+25.
(1) 105,115,125,135,135. Wading back in.
(2) 10 pushups into second round. WBs were ok, but I smoked myself w/ push ups & handstands saturday so really felt it today.
Nice to be back w/ 6AM. Personal highlight today: Brendan jamming “Chaos AD” until Abbott turned it down.
225-245-255-260(PR)-225
2 + 68 (18 into pushups)
When it came to my final 50 pushups, I could only do about 2 or 3 at a time from 8 through 18. Things started strong and quickly fell apart. I felt strong though and was really concentrating on keeping my elbows in on the wall balls.
Today proved a theory of mine. I took off Saturday & Sunday. Did absolutely nothing. And today I felt it. Sluggish, tired and weak.
185-205(2)-195-205(1)-135.
As far as previous Pr’s, I have no idea. I have completely thrown out all previous records. The new normal is squat depth hammies to calves.
Metcon: 1 round and 61 reps. That was a fun one. Exhausting on so many levels.
Don’t forget to sign up for the Paleo challenge!!!
http://www.lurongliving.com/challenge/
If you are going to sign up, or are still on the fence, please shoot me an email and let me know so I have an idea of what to plan for….
if you already signed up, email me so I have your email and can send you info…
jgoldick73@gmail.com
FS – 165-185-195-205-210(all for 3, PR for deep front squats). 210 felt fine. On 7/2/12 I did 4 sets of 195 for 2 so I think this is a big improvement. I’m focusing on going up very slowly in weight.
Metcon – 12 push-ups into second round. I only did 7 push-ups my first set and it was all down hill from there. Wallballs 25X2 round 1 but 10 X 5 round 2 which I need to improve next time.
Nice small class with Amylynne and Dave.
FS: 83-93-103-113 (PR)-103
Metcon: 1 + 56 Push-ups after wall balls are really rough.
Hey people,
As some of you know, I did the GoRuck challenge in honor of 9/11 this weekend. I know Valbona has done one of these before, and let me tell you, shit is awesome. Instead of going on a rant trying to explain what the challenge is, just follow this link: https://www.goruckchallenge.com/Events/Challenge
There is another one in NYC on October 27th that I am seriously considering doing, but this time I’d love some of you to join in the fun. Although it is tough, it’s also something that all of you could 100% complete. If anyone is interested please let me know. The link for the 10/27 challenge is below.
https://www.goruckchallenge.com/Events/Details?id=106
185-195-205-215-225 (x3)
felt good but didnt want to push it after running 15 miles yesterday
19 pushups into second round on metcon
back to posting more as I have been slacking on that front
FS 115 (3)-120(3)-125(3)-130(3)-130(3)
130 is new 3 RM PR
Metcon: DNF! 1 rd + 50 wallballs + 8 pushups
Wallballs!!! Ugh- Marilina tape method saved chin, though!!!
FS 105-110-115-120-122 – failed on the 3rd rep at 122#
Metcon: 1rd + 50 wall balls – 14# ball & knee push-ups
FS: 145(3)-155(3)-165(3)-175(2)-165(3)
1 rd + 21
215# PR
1 Rd + 54
235(3)
245(3)
255(3)
265(3)
275(3)
Metcon: 8:09
145-155-160-165-170
Trying to get my groove back – last time I hit 175-180 (3)
Stayed at 130, making sure I got as deep as possible.
1 round, 50 wall balls, 12 push ups
175/185/195/205/210 some tips from Allison that helped: widen my grip and widen my stance to help get lower and faster in the squat. I was too bunched up.
2 Rds: 9:34
FS 200(3, 205(3), 210(3), 215(3) PR, 220(2)
Metcon: 1 rd+ 50 wall balls and 38 push ups
Front squat
63x 3
68x 3
73x 3
78x 3
83x 3
Metcon: 1 round and 46 WB with 14lbs
FS: 205-215-225(PR)-230(PR)-205
Couldn’t stay for metcon.
At a hotel in the ‘Burgh
CFM/AllisonNYC warmup
From the ground: FS @ 115-125-135-140-145 (x3)
2 rounds (10 min time cap)
50 Thrusters @ 45#
50 Pushups
1 + 26
FS: 95-100-105(PR)-100-100
Metcon: 1 + 14
FS: 43-53-58-63-68-73
Metcon: 1 + 1 WB – #10 and knee push-ups
FS: 225(3), 235(3), 245(2), 245(2), 255(1)
Metcon: DNF, 1rd+45 wbs
Front Squat
warmup: 45(10)/95(6)/115(2)
wod: 125-135-140-145-150(PR) plus 5 from 5/21/12
metcon: 1+32, knee pushups
You guys and girls all did a pretty freaking awesome job tonight! The squats keep getting better and better… Hard work is most certainly paying off!! Go You Guys!!!
I actually went in early and got a workout in. I focus better when I can peace out by myself.
Clean & Jerked up to 163. Had to call rush out to shower and get ready for classes but that was good for today. All jerks felt easier than usual. Added a new little trick to my dip and it worked.
Scattered a bunch of muscle-ups during the evening. Mostly sets of two until I got tired. I’m going to keep doing them while you guys workout to get the volume in and make them strong again. They suck from not doing them!!
front squat-135-140-145-150-155
met-1+70
20lb WB
FS: 170-175-180-185-190(New PR!)
All 3 rep PR’s above 175. Felt pretty sweet hitting that last set, I gtta admit. What little shoulder mobility work I’ve been doing is clearly paying off in the ability to keep those elbows up. My one rep max for the FS was 185 last time. I’m curious to see what it is now.
Metcon: 1+27 with a 20lb WB.
Wall Balls… I’d kick you square in the nuts if I could! I loathe you.
235,245,255,265,275x
modwod:2pdkb cleans/situps. fun.
FS: 125-130-135-140-145(PR)
All 3 rep PR’s above 125.
Metcon: 1+13 with a 20lb WB.
First post for me!….Haven’t done heavy FS since Apr,very surprised that I wasn’t too far off from my previous 1RM of 215
205×3 – very hard set, almost failed R3
200×3 – started feeling heavy here
195×3
190×3
185×3
Metcon: 1 + 15WB….must admit I was in my knees around pushup #35 in the first round
oh, 20 lbs wall ball for me ^^