Strength
Press: 3@70% 3@80% 3+@90%
WOD
It’s a Chris G/Hargis combo wod!
10 min amrap
- 10 PC (135/95)
- 2 muscle ups
- 25 burpees
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Press: 3@70% 3@80% 3+@90%
WOD
It’s a Chris G/Hargis combo wod!
10 min amrap
🙂 *chest bump*
🙂 I hope you enjoy it sir!
BS: 160, 185, 210×8
WOD@home:
10 min amrap:
5 manmakers @ 25#
10 pc @ 115
15 double unders
5rds
SP: 95, 105, 118 (x10)
WOD: 2 Rds + “MU” + 8 burpees (100#, 4 SPU/4 Box Dips)
SP: 42, 47, 54 (x3)
WOD: 2 rnds + 20 burpees (72# –> 67# after 1st round, ringrows & redband-dips)
SP: 55, 67, 72 x 4
WOD: 2 rnds + cleans, PUs & 1 Dip (95#, 4 strict PUs + 4 Parallette Dips /rnd)
SP: 60, 70, 80 (4)
WOD: 2 rounds + cleans + MU transitions + 3 burpees (3:1 transitions for round 1, 2:1 transitions for rounds 2 and 3)
(in kgs, per Joe’s request): 32.5, 37.5, 42.5 (x4)
First visit to the Oxford main Powerlifting gym. Got lots of “who the F*** is this chic” looks from the dudes (I’m pretty much the only girl to have stepped foot in this room). Especially when I did some strict pull-ups. Also met some super cool (And HUGE) dudes who just happen to mainly train at the Oly gym I’ll mainly be lifting at, starting tomorrow night. Sa-weeeeet. They even told me they’d spot my bench on Friday — awwwww.
PS — best line of the night: “Cheat on your boyfriend, not your workout.”
Hurrah! Elite fitness bringing the world together! I guess I’m going to have to work on mentally multiplying by 2.2, though, because kilograms still mean nothing to me.
My car gets forty rods to the hogshead and thats the way I like it!
Yay Metric! Also, glad to see you’re settling in nicely with the lifting people. The universal language of “Muscles” makes friends fast: http://www.youtube.com/watch?v=sa5rW_AJw-U&feature=player_embedded
yup that’s pretty much exactly how I introduced myself at the Oly gym tonight. Insta-friends!
ah,, beware Elizabeth. There are English gentry who really don’t care much for women. Stick with the meatheads!
105, 115, 125×7
Out of town with work this week…
Run 400m
10 rounds:
10 push ups
10 weighted sit-ups
10 air squats
Run 400m
Press: 77, 89, 101 x 7
WOD: 4 rds + 2 cleans (Sub 65 lb sandbag cleans for power cleans & MU were jumping MU with rings just above my head)
SP: 55, 60, 64 (x5)
WOD: 3 rounds + 3 cleans (42# sandbag; dips and rr)
Kyle suggested doing sandbag cleans instead of power cleans (partly due to a never-healing thumb tear), so I did. Subbed 6 box dips and 6 ring rows for the muscle ups.
SP: 49, 56, 63 (x4)
WOD: 2 rds + 12 burpees (4 RRs, 4 paralette dips, 47# snatch in an effort to avoid unsightly collarbone bruises 🙂 )
95, 110, 125 x 4
2 rounds +19 burpees
SP: 47 (was supposed to be 42, oops), 50, 55(x3)
WOD: 2 rounds + dips/pullups (67# cleans, sub 2 dips with feet on box and 2 red band pullups for each muscle up)
Press: 89, 99, 109. (Can’t seem to break that 111 barrier)
WOD: (10-20# wall balls, 2 unassisted pullups, burpees)
3rds…..first official WOD doing unassisted pullups! FINALLY!!!
105, 120, 135 x 5
4 rds + 1 clean rx
SP – 100, 115, 130 (8)
WOD – 3 rds + 5 cleans Rx
SP: 55,62,70(3)
WOD: 2 rds + pc + mu + 17 burpees
— jumping mus with rings at forehead, the highest I’ve gone in a wod. Several epic fails were witnessed by Gretchen. Muscleups still scare me a bit, I’m afraid I’m going to fail and rip my arm out!
SP: 65, 75, 80(4)
WOD: 3 rds + 3 burpees (95#, jumping muscle ups)
SP: 45, 45, 45
WOD: 2 rds (57# 1st round, 45# 2nd round, sub 4 box dips and 4 RRs), only got to 23 burpees 2nd round
SP: 59, 67, 72×5
WOD: 2 + cleans + broken MUs @89# which is what was written on board. (broken mu for me today = 2 strict ring pull ups, 2 ring row transitions, 2 ring dips from the bottom, and yes I hogged 3 pairs of rings to accomplish this)
yes, 89# was written on the board, right? am i crazy?
SP: 50, 55, 60 (x3)
WOD: 2rds + 17 Burpees (65#, 4 BBPU and Rig Dips w/ RB)
SP: 40, 45, 50×3
WOD: 2 rds + cleans, pull ups, and 2 box dips (47#, blue band pull ups, and box dips w/feet on another box)
SP: 45, 55, 60 (6)
WOD: 2 rds. to 11 burpees w/ 67 # and jump. pullups+redband ring dips
SP: 45,50,55 x 3
WOD: 3 rds + 1 pc (55 # to 45 # after 1st rd, redband ring dips, and sometimes messy burpees)
2 rds. + 23 Burpees Rx’d