Notes:
#1 was more of a “heavy” endurance fatigue, pace easy to hold.
#2 was more of a “light” endurance fatigue with more of a “cardio” response.
#3 was difficult physically and mentally, hard to keep that specific pace and rhythm going…
Maria
Open gym
Deadlifts x 5 @ 175#
Practiced HSPU kipping
48 birthday burpees
400 m medball run @ 14#
Strict pull-ups @ BW
5 sets of 5 ( thanks for the pointer Blake on keeping a hollow hold!)
Great pic of some of the 6am superstars!!
Open gym.
mobility and Wu x 1
Extra mobility, knot in left scap…very annoying
Deadlift 5rm added 10lbs to each percentage.
Wu 245 x 8 / 315/ 365/ 390/ 415/ 440 10 lb pr!! Those were tough for 5!!
48 bday burpees for David!! Happy birthday
Weighted Pullups x5
50/ 50/ 60/ 60/ 60
Row 1000m x 3 maintain spm pace
25 spm 3:42 row (this is my comfort zone)
28 spm 3:47 row (not too bad)
33 spm 3:49 row (worst one, not much power in the pulls just quick motion!! )
Great class Blake, and great work everybody!!
Patrick D
Mobility + Warm up
48 birthday burpees
400m run with 10# ball
Weighted Pullups x5 (5 sets)
1- 5x body weight unbroken 2- 5x 5# unbroken 3- 5x 10# unbroken 4- 2x 10# + 3 body weight 5- 5x body weight unbroken
Rowing Pace Practice
3 x 1000m
1- 4 mins 17 @ 25 spm, 2- 4 mins 04 @ 32 spm 3- 4 mins 05 @ 35 spm
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…
Mob + Crossover Symmetry
WUx2 (10x Good AM, Burpee, Pushup Ring K2E, Kip Pullups)
48 Bday Burpees for David
400m Med Ball Run 20#
Strict Weighted Pullups
5×[email protected]#
Row 3x1000m
1) Time: 3:50 – Pace: 1:53-1:58 – SPM: 23-25 = Damper 6
2) Time: 4:01 – Pace: 1:58-1:52 – SPM: 29-30 = Damper 4
3) Time: 3:54 – Pace: 1:56-2:00 – SPM: 25-29 = Damper 5
Notes:
#1 was more of a “heavy” endurance fatigue, pace easy to hold.
#2 was more of a “light” endurance fatigue with more of a “cardio” response.
#3 was difficult physically and mentally, hard to keep that specific pace and rhythm going…
Open gym
Deadlifts x 5 @ 175#
Practiced HSPU kipping
48 birthday burpees
400 m medball run @ 14#
Strict pull-ups @ BW
5 sets of 5 ( thanks for the pointer Blake on keeping a hollow hold!)
WOD
26 SPM/ 30 SPM/ 30 SPM
Wow the rowing was tougher than I thought!
I agree… rowing was tough.
Great pic of some of the 6am superstars!!
Open gym.
mobility and Wu x 1
Extra mobility, knot in left scap…very annoying
Deadlift 5rm added 10lbs to each percentage.
Wu 245 x 8 / 315/ 365/ 390/ 415/ 440 10 lb pr!! Those were tough for 5!!
48 bday burpees for David!! Happy birthday
Weighted Pullups x5
50/ 50/ 60/ 60/ 60
Row 1000m x 3 maintain spm pace
25 spm 3:42 row (this is my comfort zone)
28 spm 3:47 row (not too bad)
33 spm 3:49 row (worst one, not much power in the pulls just quick motion!! )
Great class Blake, and great work everybody!!
Mobility + Warm up
48 birthday burpees
400m run with 10# ball
Weighted Pullups x5 (5 sets)
1- 5x body weight unbroken 2- 5x 5# unbroken 3- 5x 10# unbroken 4- 2x 10# + 3 body weight 5- 5x body weight unbroken
Rowing Pace Practice
3 x 1000m
1- 4 mins 17 @ 25 spm, 2- 4 mins 04 @ 32 spm 3- 4 mins 05 @ 35 spm
Mobility + Warm up
48 birthday burpees
400m run with 6# ball
Weighted Pullups x5 (5 sets)
Scaled to ring rows
1- 5x 1 step
2- 5x 1.5 step
3- 5x 2 step
4- 3x 2 step
5- 5x 1.5 step
Rowing Pace Practice
3 x 1000m
1- 6:00 @ 28-31 spm,
2- 6:00 @ 28-30 spm,
3- 5:44.7 @ 30 spm