Sun 20 Jan 2013
WHHHAATTT!!
Posted by AllisonNYC under Skills and Drills
[58] Comments
Talk about athleticism!
The 49ers are headed to the Superbowl!
__________
Strength:
Take 20 Minutes to Complete:
Front Squat
2-2-2-2-2
__________
Cash Out:
4 x :40 On/ :20 Off, Alternating Through Exercises:
Freestanding Handstand
Hanging L-Sit
Plank
FS 2 rep max: 180# Think I have more in the tank. Form an issue.
Frustrating day as I couldn’t get it dialed in. Great talk by Brendan about strength building and VOLUME – just as important as hitting PRs.
Cash out was fun. L-sits are ridiculous.
I need to stop messing around during the warm up. I just felt stiff and tired this morning and could not get going.
Pre Wod: Overhead squats: Sets at 65 lbs.
Front squats: 185(2)-195(2)-205(1)-225(1)-225(1). That is a 1 rep Pr.
Went to work in stead of the the cash out. I just felt tight and tired.
Front Squat: 245-255-265-270-275
275 got really heavy.
Cash out as rx’d.
Front Squat: 73-78-83-88-78
Marking this as a PR (can’t remember last time I did 2RM)
Stopped at 88# because my form was starting to go; really tried to focus on perfect form on all reps
FS: 115-120-125-125-125
Stayed at 125 for most sets to focus on form not weight.
Cashout- L-sits definitely the hardedst. first 2 rounds I was doing ok, the last two got ridiculous.
FS: 115 – 120 – 125 – 130 – 125
Good to have you back at 7 Jared!
Row 2K
8:11.5
That’s a new PR for me
First day back from shoulder surgery. I’m glad it was strength and not cardio today..lol. I’m seriously out of shape
FS: 185(2) 195(2) 205(2) 225(2) 185(2)
My form at 225 was really bad. Need to get my body used to moving heavy weight again.
The cashout was bad all around. I didn’t puke or pass out, I’ll call it a win
7 Habits of Highly Effective Squatters:
http://www.jtsstrength.com/articles/2013/01/21/7-habits-of-highly-effective-squatters/
WOD Father, you know I love you.. But I have a question for ya!
If you missed your set at 205, what the heck made you take a 20lb jump on your next set?!
Everyone, today is 5 sets of 2. That is 10 total reps. If you miss even ONE rep of those 10, that is a huge percentage of your opportunities to develop your strength. If you miss 3… Well..
Always keep in mind why we’re doing this stuff in the first place.. not so we can post on the blog or in our notebooks about what huge numbers we hit. But so that through beautiful movement and heavy repetitions and volume we’re able to develop our bodies safely and effectively!
allison – the wodfather answered you on his facebook page.
Allison, there is a little confusion. I hit every rep.
I had done doubles on Saturday, so Brendan decided that I should do singles today. Every rep was clean and deep.
My shoulders were really hurting and tight, and that is why the metcon issue came up. But my squats were spot on.
115-120-125-130-135
Front Squats:
(Did 2 rep with Brendan on Saturday, so he suggested find 1 rep today)
135(2) – 145(2) – 155(1) – 160(1) – 165(F) – 145(1)
2rep max from Saturday was 143 & my previous 1 rep from 1/2/13 was 153#
Cash Out:
Squat snatch
EMOM 3 reps @ 75#
FS 165-175-185-195-200
Technically a PR but since I’ve never done a 2RM, anything I did would be a PR.
cash out made me realize that i need to do more cash outs.
Warm up-95 (10), 135 (8), 185 (4)- need to keep track of this better
2 reps 205-215-225-230(pr)-than back to 220 and failed.
Total weight 1750.
Some serious core work. Ghd “superman” instead of handstands
Oh….the wod cash out was tough!! I struggled big time with the L hold. Plank & handstand not so bad.
So my snatch cash out was a cash out to the cash out…?
Hi hotel wod day 4:
2 mi warmup: 13:59
4RFT:
30 dus
30 sit-ups
30 air squats
9:30ish
125-145-155-165-165 = PR!!
I think 9 am workouts are the way to go. But I probably can’t get away with showing up to work at noon normally.
73-83-93-103-118(PR)
Second time doing handstands, was definitely scared going into it, but after some good advice and pushing on the second (or third) round I was able to get up into a handstand on the first try and hold it all the way through!!
155-165-175-185(1)-175
Front Squat (2 reps): 185-195-205-225-235. PR by some distance.
L-Sits were really hard. But it was a great cash out.
Globo Gym:
Front Squats: 105×2, 115×2, 135×2, 135×2
Back Squats: 135×2, 145×2, 155×1, 160×1 (PR), 165×1 (PR!)
*had a spotter for 165 who insisted he didn’t help but it was surprisingly easy to come out of the bottom so I’ll have to see next time we do 1RM at CFM…
Then, 3mile run on the dreaded treadmill: 27min
oh and apparently most people don’t do squats in their socks? (Oly shoes were at CFM…)
100-105-110-115-120
Front squats w/ Elove pushing me to go heavier
I agree with Rolf keep track of your warm up weight especially if you’re going heavy.
So I did 5 warm up sets, then
275(2), 295 (2), 305 (2), 315 (2), 320 (1) failed on the second rep.
I’m happy and I’ll take that being my 1rep max is 325.
Then I did Heavy Grace- which is 30 clean and jerks.(12minute cap) The weight is supposed to be heavy enough that it takes you about 12 minutes.
11:21 @185lbs.
So I did it at 185lbs
11:21
183
135-145-155-155-165(1)-165(1)
There was a fleeting moment there during the handstands where I was freestanding for about 10 seconds. Felt incredible, all you need to do is squeeze yo ass.
Thrusters (nutrition benchmark): 63×5 73×5 78×5 83×3 83×3
Front squats: 93×2 98×2 (then switched to singles per Coach B’s instructions) 103×1 108×1 113(f)
Static holds – got through the planks. fell off the wall at the end of the last two sets of handstands. first L-sit wasn’t awful… the rest were a mess.
Snatches – to make a long story short – 2 reps at 58lbs every min on the min for 11 min.
FS: 225(2), 235(2), 245(2), 265(1), 265(1)
Warmup: 45(10)95(6)135(3)
FS: 155(2)160(2)170(2)175(1)160(2)
1RM is 180 and I was shooting for it but knew early it wasn’t in me today. Jumped 10# by accident…I have an adding problem
Cash out was fun…L sits are terrible, held the plank for full 40 by the 4th round and had Allison spot me on the freestanding handstands
Super sore today
FS: 63-73-83-93-98. clearly, i started too light. my previous 1 rep max was 97, so didn’t think i was going to get close to that, but it was pretty easy today.
Front squats *2:
68-78-88-93-98
L-sits– so hard!
Handstands– OK.
Plank– hard after 30 seconds.
FS: 210-215-220-225-230 (matches old 1RM)
Front Squats
115(2)- 120(2)-125(2)-130(2)-125(2)
plank was fine
handstands weren’t bad
knees up wasn’t good!
FS: 98-103-108-110.5-110.5
Last rep on both sets of 110 were ugly – midline kept collapsing.
Front squat
185-190-195-200-205(f)
L sits are hard!
Bench
165(5)
175(5)
185(5)
190(5)
195(3)
165(9)
FS – 230-235-240-245-250 – doubles for all
Was able to hold plank through all rounds, Lsits and handstands were sloppy
Front squat:
93(2) – 103(2) – 123(2) – 128(2) – 133(2) PR!
L-sits got me on the cash out….do-able but so hard!!
FS: 230 (2, PR), 210, 215, 225, 230 (1, F)
as you can see, I also screwed up my warm up. Good times tonight at the 6;30!
FS: 105-110-115-120-125
Could have gone heavier and after stretching all weekend, no issues with my hips/groin.
Couldn’t make it in today.
I did five rounds of:
90 seconds running (7:30/mile pace)
Max Pushups (first set, 39)
90 seconds running
Max Situps in 30 seconds
90 seconds running
Max Air Squats in 30 seconds
85-90-95-90-95(1)
1st set at 95 with chest forward but made it up. Second set not so much.
L-sits mainly alternating legs and knees up
Planks felt great- first time i could do them in like a year without back hurting.
Handstands good.
got off a plane and came in feeling like shit but still got good work done
215-225-235-245-250 (PR) all x2
remember when 250 for 1 felt awful and today I felt like I left some in the tank.. didnt want to push it though, really felt awful, I want to go for a 1 rep soon, feeling 255/260
bulgarian split squat accessory work 3×10 on each leg with 1 pood in each hand
110-115-120-125-130
Tried alternating legs, but couldn’t get very high, knee ups
Planks were easy peasy
Rounds 1 and 4 pike holds, practiced kicking up
Thanks for tips Allison!
FS: 195-205-210-215-220
Hi hotel wod 6 (lost count)
Jt (no rings so improvised and did static dips)
12:43
Not a pr and had to kip after 1st hspu in 2nd rd (did first 21 strict unbroken). Jt kills me. Just kills me. Always humbled.
Front squat: 165 lb. (PR)
Worked in Long Island Today: Crossfit Merrick – original box
80-40-20-40-80 Squats
40-20-10-20-40 Pushups
20-10-5-10-20 Pullups
25:58 Rx
Missed the mother ship of Metropolis but was nice to see my old box doing well. See you cats tomorrow.
115-125-145-165-175 (PR)
L-sits: tried alternating legs and mostly knees up
Planks-all good
Pike holds, but still not great at it, and really struggled on the last one.
Front squats: 80-90-95-105-110
Planks weren’t tough, handstands walked up against the wall…that was tough…and l-sits did n sits instead
FIrst Post Ever. First FS, too.
FS: 75-95-115-115-135
Weight didn’t feel too bad, next time will start out heavier, but add in smaller increments until form improves. Thanks to Allison for instruction.
L-sits were ok, and planks were easy, but those handstands were a mess.
Also, I need to learn to jump rope.
Front Squat:
155(2)-165(2)-170(2)-175(2)-180(2)-PR
Front Squat:225
Planks were a good rest but I need to work on holding that handstand longer.
Doubled up to 198.
Maxed out in Back squat yesterday and did triples in the FS a few days ago so feeling kind of ass kicked. There’s only so much my little white girl booty can do! What should’ve felt light was crushing but, you know.. that’s how it goes.
You guys all did Aweeeeesooomeee!!! Love hanging out and watching you guys improve workout to workout. <3 <3 <3
Breaking the 50 Comment mark..woot woot!!
Snatch work,
Doubles at 180, singles at 185, 195
FS: 68-73-78-83-83
first front squats in a long time.
Cash good: L-sits bad.
Front squats felt only okay..my knees have been been bothering me recently. 113-118-123-128-133 doubles.
Haven’t attempted a handstand since my days at Chelsea piers gymnastics classes when I was 10 and fearless. So I walked up the wall today instead. Planks were surprisingly solid. L holds quickly turned to n(o) holds.
44 exciting days of eating clean a head of us! Does anyone else still need a buddy? Lemme know
Front squats today felt pretty good.
175-185-190-195-200
Cash out: L sits definitely slouched towards the end, but everything else was alright.