“Diane”: 21-15-9 (10 min max) Deadlifts 225/155 HSPUs Time: 9:06, 155lbs/wall V ups another benchmark workout. thought i was going to go lighter on the DL weight but toughed it out at 155. those last few were killer though, haha. wall V ups were solid, could have done HSPUs with 2.5 abmats but i decided i should just work on my shoulder strength so i can get down to using 2 abmats...
Whatever you are physically…male or female, strong or weak, ill or healthy—all...– Cassandra Clare, Clockwork Angel
As I see it, you are living with something that you keep hidden deep inside....– 1Q84 - Haruki Murakami
befriend your weaknesses
12 min AMRepsAP 4 min row for calories 2 min HSPU (2.5 abmats) 4 min wall balls 20/14 (10) 2 min clapping hand release pushups (HR pushups) Ca$h out - GHD and reverse hypers Total: 116 reps so today… was everything that i’m not good at, lol. rowing, HSPUs, wall balls. didn’t want to push the elbow too much so i just did regular hand release pushups. still can’t quite...
If I had my life to live over, I’d dare to make more mistakes next time. I’d...– Nadine Stair
i got the power
Lift - Power Clean 3 reps on the minute for 10 min, as heavy as possible (warm-up 65, 1 set at 75, 5 sets at 85, 4 sets at 95) Training - 4 rounds for time 15 TTB 200m run 15 box jumps 24”/20” Time: 17:03, Rx proud of myself for pushing it on the cleans. didn’t think i could do that many power cleans at 95 lbs (used to be my 1RM) so that was definitely a surprise. towards...
tuesday.. nothing creative today
Warm-up - 3 rounds of: 5 deadhang pull-ups 5 HR pushups 10 good mornings 45lbs 10 GHD situps Lift - Press Training - 6 rounds for time 200m run 20 KBS 55/35 10 HR pushups hollow rocks (2 count) Time: DNF, finished 4 rounds + 200m run + 20 KBS + 15 hollow rocks so i may have gone a little too HAM on the burpees/thrusters yesterday, because i woke up this morning with a huge bruise...
thrusters are fun... (not)
Lift Heavy sets of 3 rep front squats - 145lbs (new PR!) WOD - 20 min max 75 thrusters 95/65 On the minute perform 5 burpees. You may skip thrusters but burpees must be done every minute Time: DNF, finished 60 reps, Rx front squats = very uncomfortable on the shoulders. surprised myself with that weight though. i’ve never done a 1RM for the front squat so i didn’t know what...
3 person team WOD, 30 min AMRAP. one member of the team has to hold a plank position while one other member of the team works. the other member of the team will be resting until they want to switch. 50 wall balls (10’ target) 75 KBS 100 situps Total: 1 round + 50 wall balls + 40-something KBS haha well.. today’s WOD was interesting. was partnered up with a girl who had just...
Lift Back squat 1RM 10 min AMRAP Pistols (box) HSPUs (box) Score: 175lbs, 8 rounds man.. i’m annoyed that i didn’t get to go for 185 today! ran out of time before i could load the plates on, haha. after i did 175 i still had a bit left in the tank. i wonder if i could do 200?! that would be absolutely insane.. but i want it. i really do, haha. pistols are probably one of the...
Listen to your being. It is continuously giving you hints; it is a still, small...– Osho
check yo snatch, girl
Mobility stations - lacrosse ball, wall squat, band work Skill - Snatch balance Training - on the minute for 15 minutes, score is how many rounds you complete 3 strict/deadhang pull-ups (band) 6 burpees 9 grasshoppers (2 ct) Score: 10 rounds L shoulder is bothering me a bit, so i went light on the snatch balance and used a band for the pullups. hope this shoulder thing goes away soon,...
Power resides where men believe it resides. It’s a trick, a shadow on the...– Varys, “Game of Thrones”
case of the Tuesdays
Lift Floor Press 5 X 5 (75-80-85-90) Training 25-20-15: Ring Dips (with band) DB (2) Ground to OH 45/25 then, 25-20-15: KTE (knees to tricep) Supermans (Clap Hands Over Dumbbell) Finished 14/25 supermans.. Massive scaling. Floor press wasn’t too bad but ring dips torched my shoulders. DB clean and jerk at 25 per side felt so difficult! Especially with my weak left...
Sacrifice is a part of life. It’s supposed to be. It’s not something to regret....– Mitch Albom
USMC hero WOD - "bull"
“Bull” - 2 rounds for time 200 Double unders (600 singles) 50 OH squats 135/95 (45lbs) 50 pull-ups 1 mile run Time: DNF, finished 1 round + 600 singles + 50 OH squats 6am class today. felt sluggish. couldn’t get my double-unders to go, so switched to 600 singles which was no fun. OH squats at 45 went smoothly. 50 pull-ups was okay, was able to string a few kips together,...
Never forget what you are, for surely the world will not. Make it your strength....– Tyrion Lannister, “Game of Thrones”
We cannot solve life’s problems except by solving them …We cannot solve a...– Scott Peck
friday the 13th
Test 7.5 mile bike (25 min time limit) Training HSPU GHD/Reverse hypers Time: 24:58 god i hate the stationary bike… hahaha snuck right in under the time limit, should have turned up the level/tension earlier so i wouldn’t have been pedaling so hard for so little gain! lol. as if my legs weren’t destroyed enough from yesterday, my quads are absolutely SMOKED. sitting down...
Many people think that if they were only in some other place, or had some other...– Dale Carnegie
“Nancy” 5 rounds for time 400m run 15 OH squat 95/65 (45) Time: 15:41 all these “named” workouts this week! i was dreading this workout after seeing it posted on the website, haha. i thought the runs were going to be the worst, which was why i went light on the OH squat weight, but they actually weren’t that bad. probably could have upped it to 50-55 and still...
We can’t blame something on a lack of self-awareness. We’re all aware, which...– Ryan O’Connell, How to become the person you want to be
The good times and the bad times both will pass. It will pass. It will get...– John Green
that was light!
Lift - Deadlift 20 min to work up to minimum of 3 heavy 1’s Start with warm up sets of 8-5-3 Find 1RM 20 min skill/training Rope climb 1000m row for time Lift = 170 lbs (new PR!), 1000m row for time = 4:31 (doggin’ it.. quads were destroyed from the squats yesterday) probably could have pushed it more on the DLs, ugh. i feel like i could have gotten 185 up but just ran out of...
It is not our abilities that show us what we truly are. It is our choices.– Albus Dumbledore (via quote—book)
another benchmark Monday.. “Nasty Girls” - 3 rounds for time 50 air squats 7 muscle ups (scale is 3 pull-ups + 3 dips = 1 muscle up) 10 hang power cleans 135/95 (75) Time: 22:55 back at it again! surprised i even finished these. got my first ring dips today! then i did something stupid - i attempted to do ring dips instead of bar dips for the first round, and then realized ring...
Life will never be perfect, no matter how hard you try. Even if you pour your...– Jae Bliss | carp3—diem