I could only do thre rounds as Rx today so should I scale down to do the 5 times or is the intensity more important

Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

Sub’d 40# dumbbell thrusters for wall ball shots. 

Time:20:09

Didn’t see the sub was 20# dumbbell until just now…oh well.

back squats

Warm up

5 mile exercise bike
3 x 10 Air Sqauts
2 x 10 Burpees Horrible

5-5-5-5-5

20kg- 30kg-35kg-40kg-45kgPR

Warm down

3 x 10 Air Sqauts
30 Sit Ups

Could go a lot heavier but no room to fail so I am currently limited which is starting to get annoying!!!!

kccycle - 03 February 2009 09:00 AM

I could only do thre rounds as Rx today so should I scale down to do the 5 times or is the intensity more important

Three rounds of what? Squats?  What weight? 

TP

Buy-In:
10-15 OH Squats with stick
15 Good Morning like stretches with stick
10 pullups
20 Cleans (w/ squat) 30kg

“Kelly”  -pack
Five rounds for time of:
Run 400 meters (Treadmill @ 7.5,7.5,7.5,7.0,7.5)
15 Box jump, 20 inch box
15 Wall ball shots, 20 pound ball (subbed 2 X 10lb dumbbells Thrusters)

20:18

I know that true Wall Ball shots would make this really evil.  I will focus on increased treamill pace and up the dumbbell weight next time.

Cash-Out:
3 X 5 Dips
15 GHD Sit-ups
15 GHD Back Ext.

I’m doing the back squats tomorrow, but need some advice please.

Neither of the gyms I have access to have a squat rack. A total of three Smith machines, lots of leg machines, but no rack.

I’m OK doing a few sets in the 150 lb. range after cleaning, pressing, lowering to the squat position then undoing all that to get the weight back on the deck.

But I can’t do that with weight needed to do exercise as Rx’d. And Mr. K’s not here to just hold it up for me.

So, would I be better off doing lighter free weights (more reps/sets?), or using the Smith machine with heavier weight, or something else altogether (that doesn’t involve box jumps)?

Thanks, knew this would come up sooner or later. And yeah, I know, need to find another gym, but all the gyms are like that over here and I’ve just got to make do for a while longer.

PM is ok to keep from cluttering up this thread. I think I’ve exceeded my daily number of posts anyway.

Wait, TP, what is the daily maximum? Maybe I’m still OK…

Zohayder - 03 February 2009 09:35 AM

I know that true Wall Ball shots would make this really evil.  I will focus on increased treamill pace and up the dumbbell weight next time.

I like wallball shots better than dumbell thrusters (one second of rest! Every throw!), except for the fact that with thrusters you can’t be dinged for missing the target . . . . .

Back Squat 5-5-5-5-5 reps

135-145-155-165-185

I shouldve gone up higher. 185 went way easier than i thought. Once again its the mental and not the physical barrier.

CFWU x 3

————

Back Squats
5-5-5-5-5

225/240/255/275/285

TexasPatrick - 03 February 2009 07:42 AM

Shark - 03 February 2009 07:30 AM

Ok guys,  - TexasPatrick

When you double up wods, how much time do you leave between them? I assume you do the ME first and the metcon second?

HEY!!! So is it “Hey guys, gals, TP . . . . ”

Yeah, for best results, ME, then Metcon, 15-20 minutes between.

TP

I took it as a generic “guys”.

I personally prefer the way TP suggested, but often due to available time, sometimes I’ll separate them,  such as ME at lunchtime, metcon in the evening.

FirmDancer - 03 February 2009 09:58 AM

I personally prefer the way TP suggested, but often due to available time, sometimes I’ll separate them,  such as ME at lunchtime, metcon in the evening.

Yeah, that was the minimum.  I’ve gone straight from one to the other and done the metcon before the ME . . . which I advise against . . .

Normally I get an early AM ME and then a PMmetcon.

Casalingo:

1) You’re not cluttering up the forum.  Not even close.  It’s a good question and a lot of folks could benefit.  I don’t have a good answer. 

2) Re: maximum posts . . . . if I haven’t hit it yet . . . you won’t . . . .

LaLanne
w/u burpees/wall squats/v situps
skill work: DLs

WOD
50 pullups (used green band)
Run 400M (sub rowing)
21 DL 175#
Run 800M (sub rowing)
21 DL 175#
Run 400M (sub rowing)
50 pullups (used green band)

21 minutes and change.

radiosound - 03 February 2009 10:08 AM

WOD
50 pullups (used green band)
Run 400M (sub rowing)
21 DL 175#
Run 800M (sub rowing)
21 DL 175#
Run 400M (sub rowing)
50 pullups (used green band)

21 minutes and change.

Whoa.  Talk about nowhere to hide.  And the rowing didn’t help grip matters much either, did it?

Ugh.  Double post. 

See Casalingo? 

TexasPatrick - 03 February 2009 10:10 AM

radiosound - 03 February 2009 10:08 AM

WOD
50 pullups (used green band)
Run 400M (sub rowing)
21 DL 175#
Run 800M (sub rowing)
21 DL 175#
Run 400M (sub rowing)
50 pullups (used green band)

21 minutes and change.

Whoa.  Talk about nowhere to hide.  And the rowing didn’t help grip matters much either, did it?

No-it was indeed ‘griptastic’.  I can’t complain though-the guy next to me was doing legit pullups and pulling 225 DL’s. 

Notice no running?  I wouldn’t want to be caught, you know, practicing for a team event or anything.  Hopefully I’ll be cleared to run in the next week, and won’t let you guys down too much.  I have yet to meet her, but I have to say I fear Margaret’s wrath more than yours…