That went downhill fast! I blame the heat?
Thanks Julia!
Joe McSheffery
Attempted Weighted Rings and Pullups
mixed up numbers. Probably could have levelled up Rings but no big deal. Keep practicing at home.
Julia let me do API
288 reps. 2 reps short of Black. Moved up to Brown 3.
Could have easily made Black if someone had been counting and or yelling at me.
Oh well. Good day.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility and Warm-up
Front Squat Test
75# x 5, 95# x 3, 115# x 2, 135# x 1,
150# x 1, 160# x 1, 175# x 1.
Completed 175# x 1 – Levelled up to Brown 2.
WOD
5 Rounds
Row 500m
2 min Rest
5 Rounds completed!!!!
Thanks Shane!!
Holy shitballs woman!!! 👊🏻👏🏻❤️
Re-test Rings
Prev: Yellow II (5 second ring hold)
Attempted a few times, hit 5 seconds, 10 seconds, and then 20 SECONDS!!! Yellow III 🙂
WOD
5 rounds
Row 350m
Rest 2 min
Times – 1:19, 1:17, 1:18, 1:17, 1:17
Good job John!
Attempted row test Orange, no go.
5 rounds (Yellow 3)
Row 300m
Rest 2 min
1:29.2/ 1:31.9/ 1:28.6/ 1:31.2/ 1:29.7
Thanks Kevin!
Tested Rings
2 sets of 5 (5sec negative)
Orange II which brings my overall level to BLUE!
Front Squat – Sets of 5
55 – 85 – 105 – 105
Rowing
500 m x 5
2 min rest between
2:06 – 2:05 – 2:04 – 2:05 – 2:06
Will work on using my hips more for rowing.
Thanks Shane!
Upper Body Pull:
Weighted PUs @ 20%/25%/27.5%/30%(failed)
Maintained Brown III Level
Rings
Weighted Dips @ 25%/30%/35%
Leveled up from Brown I to Brown III
5 rounds
Row 500m
Rest 2 min
1:39/1:43/1:49/1:50/1:49
Lactic Tolerance Test
21-15-9
Thrusters 45#
Jumping Pull-ups
5:45 (from Orange to Orange II)
👏🏻👏🏻👏🏻
Testing
Rings
Purple I to Purple II
BW x 0.26 (47.5#)
Rowing
Black II to Black III
5217m in 20 min
Thanks Blake!
Fr Sq x5
65/75/85#
Row 400m x5 (2min between)
1- 1.46
2- 1.45
3- 1.47
4- 1.46
5- 1.46
Total- 16.36
Tested Rings: Blue ->Blue II
5 rounds
Row 500m
Rest 2 min
1:59-2:03-2:13-2:09-2:10
That went downhill fast! I blame the heat?
Thanks Julia!
Attempted Weighted Rings and Pullups
mixed up numbers. Probably could have levelled up Rings but no big deal. Keep practicing at home.
Julia let me do API
288 reps. 2 reps short of Black. Moved up to Brown 3.
Could have easily made Black if someone had been counting and or yelling at me.
Oh well. Good day.
Front squat x5
35#
55#
65#
Rowing 5 rounds 300m
1:16
1:17.6
1:20.1
1:28.9
1:22.9
Felt good to be back 🙂
Rings
Worked on Strict MU progression.
Rowing
Maintained BLACK I
5065m in 20 min
Thanks Shane!
Started doing fs x 5
55#
75# – only did one, too big of a jump in weight
Decided for the heck of it to test rings and did 5s hold then after a few mins nailed 15s hold
Rowing wod
400m, 2min rest x 5
Average round roughly 2:07
Worked on rings. No progress
Wod
1:39-1:43-1:49- 1:48-1:51
pull up tests
got to 45# weighted for brown III
Rings
45# weighted for puple II
20min row
2740m purple