Upper body mobility clinic is tonight! Get registered!!
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
10-8-6-4-2 reps
Strict Toes to Bar
20-16-12-8-4 reps
Kettlebell Swings (70/53#)
20-20-20-20-20 reps
Double Unders
Compare to Dec.3/13
The picture below is Matt Horsman’s journal. It was from a pull-up workout a little while ago. He wrote out a plan to complete his pull-ups. I’m not sure if he was able to stick with it, but the fact that he thought about a plan and put it on paper is great. Going into a workout without a plan can make it harder. Next workout, try coming up with a plan. See if it helps. If you need assistance, ask a trainer 🙂
Deadlifts x2
Every 2 minutes, lift.
230-250-270-290-310
Wod Rx (with 70# KBS)
Time – 8:14
1:28 slower than 2013, with 53# KBS. I felt the Cardio and Stamina walls that slowed me down but that will improve with time at the gym.
Hopefully me and Elba are back on track with little to know interruptions to our training. We have a goal to do some competitions together next year(in particular Spring Fling in May).
Nice work Trent, if u do the math you moved alot more weight than last time. You and Elba would make an awesome team!!
Wod- 10:02 Rx
Wod with 60# and 3x singles
9:52
Deadlifts x2
Every 2 minutes, lift.
230-250-270-290-310
WOD (Technically RX as it was posted 53# for KBS :P)
Time–> 6:57
Great work morning crew!
WUx1 10 strict T2B 10 KBS 1 min skipping
Deadlifts x2
Every 2 minutes, lift.
205-225-240-260-275
WOD (with 60# KBS)
Time – 9:39 (7:11 last time with 53# DUs were what slowed me down this morning.)
Loved using the app to calc what plates to put on my bar. A lot faster than walking over to the cheat sheet on the wall!
MOB + WUx 1 + 10 KBS #45 + 10 Knee Ups + 1 min Skipping
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
115#-135#-165#-185#-205#….knees straight, bend when bar passes
10-8-6-4-2 reps
Strict Toes to Bar (Knee Ups)
20-16-12-8-4 reps
Kettlebell Swings (53/35#) (45#)
20-20-20-20-20 reps
Double Unders (60 Singles)
Time: 8:18
Great work this morning Mark, nice meeting you!
Open Gym
Deadlifts
135(2)-185(2)-225(2)-285(1)-305(1)-315(f) (PR of 5#)
10-8-6-4-2 reps
Strict Toes to Bar (Knee Ups)
20-16-12-8-4 reps
Kettlebell Swings (53/35#) (53#)
20-20-20-20-20 reps
Double Unders (60 Singles)
Time: 8:23
Deadlifts x 2
155-165-175-185-200
10-8-6-4-2 reps
Strict Toes to Bar
20-16-12-8-4 reps
Kettlebell Swings @ 40#
20-20-20-20-20 reps
Double Unders
Time: 7:02
Fun race Patrick! Great job nooners!
Mobility and WU
Deadlifts X2 (every 2 min)
90-100-105-115-120
WOD
10-8-6-4-2
Strict t2b/knee raises
20-16-12-8-4
KBS (35#)
20-20-20-20-20
DUS (×3 singles )
10:22
Great nooner today!
Deadlifts x2
135-145-155-165-175
WOD
10-8-6-4-2
Knee raises
20-16-12-8-4
KBS @40#
60-60-60-60-60
Singles
Time: No sweet clue
I learned two things today:
1. Doing a WOD by yourself during an Open Gym is mentally tougher and not as much fun as doing it with everyone else in a regular class.
2. I really need someone to show me how to start the timer 😛
Mob
WU x1
10 KBS 35#
10 Knee raises
1 min Skip
Group mob
Deadlifts x2…every 2 mins
135-145-155-165-180
WOD:
10-8-6-4-2 Knee raises
20-16-12-8-4 KBS 35#
60-60-60-60-60 SU skipping
Time: 8.23
Mobility and WU
Deadlifts X2 (every 2 min)
60-65-70-75-80#
WOD
10-8-6-4-2
Strict t2b/knee raises
20-16-12-8-4
KBS (25#)
20-20-20-20-20
DUS (×3 singles )
Note to self: pay attention to the clock when finishing as I have no time. I was told I was under 11:00 but over 10:00……Kevin gave me a happy face! 🙂 Was nice to meet so many people today as it was my 3rd class. Thanks for the encouragement.
WU x2
Deadlifts X2 (every 2 min)
240-260-280-300-320
WOD:
10-8-6-4-2 reps
Strict Toes to Bar
20-16-12-8-4 reps
Kettlebell Swings scaled to 53#
20-20-20-20-20 reps
scaled to 60 single unders
Time: 8:00
No PR so close did 7:57 last time. I lost time transitioning to skipping. T2B and KBS were all unbroken.
Mobility and Wu x 1 10 kbs and 10 strict T2B
Every 2 minutes, lift.
60-65-70-75-80%
Wu 225/ 315/325/350/375/400
10-8-6-4-2 reps
Strict Toes to Bar
20-16-12-8-4 reps
Kettlebell Swings (70/53#)
20-20-20-20-20 reps
Double Unders
Rx’d 6:14
Score: 06:14
Nice work!
mob wux1 10 KBS +
10 strict T2B + 1 min skipping
deadlift 155×2 5 set
stay light lower back is not 100%
WOD
10-8-6-4-2
strict T2B
20-16-12-8-4
KBS @ 40#
20-20-20-20-20
DU (60 single)
time 7:14
Deadlifts x2
Every 2 minutes, lift.
225-235-250-270-295
Wod Rx (with 50# & singles)
Time – 9:30
Cashout – Mobility Clinic with Blake, it was awesome.
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80% ( 35-45-50-55-60)
10-8-6-4-2 reps
Strict Toes to Bar (scaled to sit ups)
20-16-12-8-4 reps
Kettlebell Swings (70/53#) used 25#
20-20-20-20-20 reps
Double Unders (double reps for single unders)
Dead Lifts x 2, lifting every 2 minutes
95-105-115-125-135
WOD:
Toes to Bar:10-8-6-4-2
Push Presses with 50#: 20-16-12-8-4 (Ugg…this was a lot of reps)
Double Unders: 20-20-20-20-20
Time: 8:45
This WOD was deceivingly tougher than I anticipated.
Lower back is a bit off this week, so kept deadlifts light & subbed KBS for push presses.
Mob + WU x1
10 KBS 35#
10 Knee raises
1 min Skip
Group mob
Deadlifts x2…every 2 mins
115-125-130-140-150
WOD:
10-8-6-4-2 Knee raises
20-16-12-8-4 KBS 35#
60-60-60-60-60 SU skipping
Time: 12:11
Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%
#80-#85-#90-#95-#100
10-8-6-4-2 reps
Strict Toes to Bar ( knee raises)
20-16-12-8-4 reps
Kettlebell Swings (70/53#) # 30
20-20-20-20-20 reps scaled to 60 singles
Double Unders
7:37
WU x1
10 KBS 35#
10 Knee raises
1 min Skip
Group mob
Deadlifts x2…every 2 mins
110-120-130-140-150#
WOD:
10-8-6-4-2 Knee raises
20-16-12-8-4 KBS 35#
60-60-60-60-60 SU skipping
Time: 9:14