Strength
Front Squat
1-1-1-1-1-1-1
Work you way up to your 1 RM max, 15 min cut off.
WOD
15 min AMRAP
5 Pull ups
10 Push Press (M-75 W-55)
20 Double Unders
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Front Squat
1-1-1-1-1-1-1
Work you way up to your 1 RM max, 15 min cut off.
WOD
15 min AMRAP
5 Pull ups
10 Push Press (M-75 W-55)
20 Double Unders
FS – 185, 195, 205, 215, 225, (2) no attempts
WOD – 10 rnds >Rx (chest to bar)
13 rds. + 1 PP Rx’d
FS: Worked up to 153
WOD- 7 rounds (SU and DU-10 DUs/round)
oops 7 rnds + 3 PP
Max: 315
12 r’s +5 PP
max: 84#
wod: 7rnds + 10 pp (40#, SUx3, ring rows)
FS: 126#
wod: 10 rds Rx’d (57#) + 1 pu
FS max: 99# (failed at 111 – ran out of small weights to try 104)
WOD: 8 rds + 1 r.r. (ring rows, 45# pp)
WOD: 10 rds + 3 pu (57#)
FS: let’s not talk about that…
Out with it! No shame here, just motivation!
Let’s just say -23 from my previous 1 RM 🙁 🙂
A combination of doing the wod first, having a sore everything from those evil evil lunges on Saturday, and having nothing to eat except Subway at 3 pm due to work craziness. Lessons learned!
FS Max 120 # Could have maybe gone up but worried about knee coming in.
Followed by: about 10-15 reps of a squat clean+ split jerk complex @ 65#, then about 7 reps at 70#. Followed by Bench @ 65, 75, 80 (8, 8, 5) while waiting for rower to open up.
Followed by 3k on the rower @ 14:41
FS 1RM: 155# (PR +44#, but that’s only because I’ve never maxed my FS before 🙂 )
WOD: 9 rnds + 4 PUs @67#
Correction: PR + 22# (forgot about doing FS two weeks ago)
FS: 126# (PR)
WOD: 7 rds + 10 PP (red band PUs, 57#)
FS: up to 128#
WOD: 7 full rounds (redband PUs, 55# – was probably a little bit too heavy)
FS Max: 200# (PR by about 50#, matched back squat PR) – still had a little bit left in me to go up.
WOD: 6rds + 10PP – Rx (PP/DU mostly unbroken, pullups….very broken…haha)
-first time I’ve done any significant back/front squatting since hurting my back 6 months ago, thrilled to see the huge gains despite not doing much power lifting.
Great job Alex!
FS:209
WOD: 9 rds + 1 PP rx
FS: 153, prob could have gone a little higher w/ more time.
WoD: ~8rds, red band, 57#, 1/2 du’s 1/2 3/1 su’s (just couldn’t string together du’s today).
Thanks Jenny/ie(sp?) for the socks!
FS: 121, I think I could have gone a little bit heavier if I had more time.
WOD: 12 rds Rx
Nice Andrea!
FS: 175
WOF: 7 rounds
WOD: 10 rounds + 5 pu rx
FS after: up to 117 thanks to some creative use of small weights. Tired and spree but still a small PR?
Er… Sore* not “spree”
FS: 126# (failed @ 133#)
WOD: 6 rds (blue band, 57#, DU/SU)
Need to keep working on my DUs, they kill my time
WOD: 9 rounds (GBPU, 37# PP)
FS: 111# (failed @ 121#)
12 rounds + 15 du’s rx
WOD- 7 rounds plus 4 PU’s
245 (PR+20), 15 2/3. DU’s of all things brought it down. Rhythm wasn’t there.
RX- first time moved to kipping PU’s instead of jumping PU’s. Harder than I thought-Also, I need to get my own jump rope!
Squat: 208#
WOD: 6 rds + 1 PU @ 67# not my finest…
Failed on 235# on the FS, but got up 230#
WOD was 16 +5 +3 – almost got you Linton!
FS: 235
WOD: 11 + 5 rx
FS: 111# (pr)
WOD: 7 rds (42#, rbpu, 40 singles)
First rbpu wod, elusive dbl unders.
correction – WOD: 8 rds
FS: 245, 255(fail)
WOD: 13 + 5 pullups (dead hang)
“Pocket Pie” (I have no idea how George comes up with these WOD names)
21 thrusters (60/40kg)
200m run
15 squat cleans (60/40kg)
400m run
9 power snatches (60/40kg)
800m run
14:25rx
Then I started a new Wendler Cycle (probably should have started BEFORE the wod… oops)
BS 5-5-5+ (65%, 75%, 85% of training 1RM): 65kg, 75kg, 85kg (x6)
no kitteh thats my pocket pie!
269# fs, 11.2 rounds with chest to bar and db pushpress @ 35#
on the road with work –
10 rounds: 10 push ups, 10 sit ups, 10 air squats
did this in early September:
17 rds Rx
WOD: 9 full rounds + 5 pullups + 2 PP (5rounds blue band PU, 5 rounds green band PU, 47# PP, single-unders)
FS: 165#
18 Rnds 1 PU Rx.
9+10 pp