Strength:
Back Squat
5-5-5-5-5
(5-10# heavier than last Monday, 90 sec rest in between sets)
WOD
“Helen”
3 Rounds
400M Run
21 KB swings (M-53 W-36)
12 Pull-ups
Compare to August 1, 2011
Don’t forget to join Chris for MovNat tonight at 7:45
Tonight we will get down and dirty on the floor, covering a whole slew of “ground to standing” movements (with weight as well) that MovNat uses. Also, we’ll play around with two new Floreio movements that are a bunch of fun: the NDA side push-up and the Corta Capim spin (think break-dancing). Hope to see you tonight!
China hotel wods week 2!
5×5 pistols, finally getting the hang of them
WOD: 11:50, 50# db swing, weird decline pull up/row subs hanging off of a treadmill side bar with feet on ground…not ideal…no pull up bar 🙁
BS:89×1,94×4 (PB by7#)
WOD: 16:45? (clock malfunction
)35#KB, rd1 bb, rd2&3 gb
in case anyone was wondering, that is proper airdyne technique
I knew I was doing something wrong…
There will be a MovNat / Flow class tonight at 7:45 PM in case anyone was wondering! I just got back from being out of town, so sorry for the lack of update in the post.
Tonight we will get down and dirty on the floor, covering a whole slew of “ground to standing” movements (with weight as well) that MovNat uses. Also, we’ll play around with two new Floreio movements that are a bunch of fun: the NDA side push-up and the Corta Capim spin (think break-dancing). Hope to see you tonight!
Sounds like so much fun….sorry to miss
11:01 400m rows instead of run. Im suing my calf for non-support. Rowing sucks worse running. Strict pu digressing through rb to bb.
145 BS
177# BS
9:13 for Helen RX with the speed bump 450 meter runs and strict pull-ups. Improved about :10 from early August, even though I’ve put on about 15-20 lbs of muscle since then 🙂
BS @94#
Helen 14:24Rx (improved from June despite recovering from being sick)
BS: 200#
Helen w/ 440m run: 9:00
Swings and pullups unbroken. Good to have that running freak Greg to chase!
Went down in weight for BS from last week. hurt my knee , 145
11:01 rx, dont know if that’s a pr, probably not since the run is more than 400 !
BS: 122#
WOD: 11:36 (blue band pull-ups)
230#
10:38 (row, russians, strict pu)
BS: 104#
WOD: 10:40 (26#, RR) – 1:52 faster than Aug and 6# heavier!
(prob could’ve gone heavier on the KB, but they were all out)
BS: 121 (still taking it easy, cranky hip)
WOD: 11:43 (-45s from last time)
What was that about never doing better at Helen? Nice work!
BS: 116#
WOD: 12:47 (BBPUs)
Almost 2 minutes faster than August and over a minute faster than June. 🙂
Awesome job Lex! Next time you’ll have to go for the red band…
Thanks Kim! Yeah, I’ll definitely go for the red band next time.
BS- 111# -still light since back problem
WOD- Helen won, forearms lost 14:35RX
BS: 111, 116, 116, 121, 121 (feeling better – glutes and hamstrings feel more engaged)
WOD: 11:13 Rx with Row (40+ seconds off PR. KBs broken. Pretty happy with this time for right now. Much better than a couple a weeks ago when I did this .)
BS: 155
WOD: 11:49 rx (almost 2 minutes faster than June)
BS: 140
WOD: 13:52 rx
BS: 94#
WOD: 10:34 (26#, RR)
30 seconds faster and 6# heavier!
WOD: 13:35 Rx
0:18 faster, first time Rx 🙂
BS on Saturday: 3-3-3-3-3 @ 143#
230 BS
8:38 RX
Well done sir, well done… is this the new top time for the gym?
BS: 67#
WOD: 11:15 (20#, RR)
BS: 79#
WOD: 13:09 (25# KB, RBPUs)
BS: 128
WOD: 13:38, (35 lbs kb, bpu)
BS: 126#
WOD: 11.13 (35# kb, rr), 29 seconds faster than last time
BS:152#
WOD: Not sure…it was either 10:32 or 11:32 🙁 RX, if anyone remembers looking at the clock around the time I finished, please let me know.
BS: 99 (only up 5, but better form than before)
WOD: 12:00, 25# kb, rbpu
Hmmm. . .didnt post earlier
How have I not done this before?
BS: 177 heavy, skipped very last Rep for safety
WoD: 16:00 rx (first rx wod with pullups)!! I still remain the resident tortoise and preferred partner when running from tigers and bears)
🙂
Nice job on the pullups Devon!!
BS: 79#
WOD: 12:12 (15# KB, RR)
bs: 180, acac on sunday, then 2000m row 7:33
Helen: 10:05 rx. PR by 1min+.
helen on sat at 8am: 9:59 rx. cold out for running.
unbroke till last pu set
I think I was in the high 11s in August
7:48 (true 400) on 1/8/12