Workout not all that great today. It is official, I am a fat boy again! Hit 280# yesterday morning after going on a weekend food bender. Oh well, this is just the wake up call that I need to get my diet under control.
WOD- forgot watch so no time.
Ran a little on treadmill and decided that wasn’t a good idea, switched to erg for remainder of WOD. Tried to do a tuck pullup or two and it wasn’t working out all that great, neither were strict pullups. So I subbed 10 kipping pullups.
Off topic, what the hec is that you’re lifting? Carpet core?
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups
Best L pull-ups I’ve ever mustered. They were all strict pull-ups and almost all good L’s with only slight knee bend.
Unfortunately, the pull-up bar is upstairs and on the other side of the house from the front door, so I got to do a little extra running and it makes my GPS data worthless because it doesn’t catch up for a little while after I get outside.
Stayed really light today, just worked on form and trying to open up those shoulders as much as possible. I’m pretty stoked for tomorrows workout. . . as odd as that may sound
Pack:
Run 800 meters
10 L pull-ups (jumping/working on negatives)
Run 800 meters
20 Strict pull-ups (last few, not too strict )
Run 800 meters
30 Kipping pull-ups (8-8-7-7)
I nearly left the workout today I was not feeling that good and my body is asking for a rest (not much sleep lately), but the thought of rest day tomorrow allow me to push it and get the wod done today.
All in about 40 minutes….All squats were done until completion. I did alternante sets of deadlifts right after I bench pressed to speed up the tempo. I was going back and forth benching, setting up the weights for the deadlifts, benching, deadlifting, benching, settin up the weight for the deadlifts, etc…..
Its been a little while since I did the SS routine….Gonna call this my WOD for the day. I got a buddy transferring stations very soon, and we are going out to eat dinner with him and his wife….TTYL CF peeps.
Snatch speed drills
Dropping from 1/4 squat into full squat; arms locking out before your hips hit bottom with bar starting in high bar back squat position, no upward motion of bar or body
jumping up on box in full snatch receiving position, with PVC
Snurpees: the jump back has you into full snatch receiving position then stand up, we didn’t have to jump and clap
then a WOD of perfection
4 rounds
4 hang squat snatch, (I did full squat cleans, with 75# and dropped the bar in between)
4 snatch box jumps
4 Snurpees
Ive been out of town for the past week so i’ve got quite a bit to catch up on. Todays my birthday so i decided to do a Fran because i’ve been looking forward to doing one. One thing that sucks is I’m a little sick but i gutted it out anyways.
“Fran”
21-15-9
65# Thrusters
Pullups
4:28 (PR by 21 seconds)
I fought off Pukie in the parking lot but im happy with a PR.
Ive been out of town for the past week so i’ve got quite a bit to catch up on. Todays my birthday so i decided to do a Fran because i’ve been looking forward to doing one. One thing that sucks is I’m a little sick but i gutted it out anyways.
“Fran”
21-15-9
65# Thrusters
Pullups
4:28 (PR by 21 seconds)
I fought off Pukie in the parking lot but im happy with a PR.
Workout not all that great today. It is official, I am a fat boy again! Hit 280# yesterday morning after going on a weekend food bender. Oh well, this is just the wake up call that I need to get my diet under control.
WOD- forgot watch so no time.
Ran a little on treadmill and decided that wasn’t a good idea, switched to erg for remainder of WOD. Tried to do a tuck pullup or two and it wasn’t working out all that great, neither were strict pullups. So I subbed 10 kipping pullups.
Off topic, what the hec is that you’re lifting? Carpet core?
Felt like I was going to lose it on the last 600M. Question, I couldn’t do an effective L-Sit with both legs extended, so I did 15 seconds with one leg extended and then 15 seconds with the other leg extended. Is this any OK sub? If not, what is, and what can I do to improve my L-sits?
Workout not all that great today. It is official, I am a fat boy again! Hit 280# yesterday morning after going on a weekend food bender. Oh well, this is just the wake up call that I need to get my diet under control.
WOD- forgot watch so no time.
Ran a little on treadmill and decided that wasn’t a good idea, switched to erg for remainder of WOD. Tried to do a tuck pullup or two and it wasn’t working out all that great, neither were strict pullups. So I subbed 10 kipping pullups.
Off topic, what the hec is that you’re lifting? Carpet core?
dnitter and JDG thanks for the support with OHS issues from yesterday!
Buy-in:
2 min. jump rope (213)
2 min. rest
2 min. skip rope (127 - what a poor round)
Modified CFWU x2: stretch, squat, sit-ups, supermans, push-ups, and dips
Pack:
Run 800m (treadmill 8.5 mph)
10 L pull-ups (hybrid L and tuck) 5/5
Run 800m (8.5 400m, 8.0 400m)
20 strict pull-ups 5/5/5/3/2 (not too bad for me)
Run 800m (8.5 400m, 8.0 400m)
30 KPUs (sets of 5)
22.53
Cash-out:
catching my breath while talking with others.
I like these workouts with the intervals, although I still have lots of room for improvement.
)
