Submitted by benjamin on Sun, 2013-10-20 19:00
WIDE GRIP WEIGHTED PULL UPS3x5
ZANOTAB5RFT200m Run10 Bench Press 115/7510 Power Cleans 95/65
Pull ups: w/ 10,8,5,0,0 lbs x3
WOD: 16:02. It turns out the bench was too heavy for me. However, injury was not a problem and I managed to bang out singles at the end with Adam spotting. My conditioning was suspect too. I think I can run again, so maybe that will take care of itself.
Welcome Back to 6am Coach Glen!
Wide Grip Pullups: 5x1 Negatives, with no band.
WOD: 12:34, 55#BP,53# Power Clean.
Mucho thanks to Colleen who taught us all a new word (and who was in a playful and "Ornery" mood).
Great turnout 6am...and I second Lala's notion: Welcome back to 6am Coach Glenn!
Strength: Weighted, wide grip pull-ups (5x3)...15#, 20#, 25# and 2 @ 30#. This last round was tough!
WOD: Rx 13:02. This was a good one...I paced off CLee for the first 3 rounds, but then he made me pass him in round 4. Great work by everyone this morning!
Post-Class Work: HSPUs with one abmat...working on increasing my rep count. 3 x 25 sit ups.
Have a great Monday everyone!
Great surprise to have Coach Glenn this AM (once a 6 AMer, always a 6 AMer, Glenn -- even if we haven't seen you for a while)!
Worked on wide grip negatives with red band -- lats feel a bit gassed from pull up work yesterday.
WOD: 200m, bp 65#, pc 65# 9:58 -- focused on good form to bang out presses and fast elbows for the pc. This was fun one.
What's better than a Monday morning with Glenn and Colleen making surprise appearances? A Monday morning doing pullups to Tiny Dancer!
Pullups - negatives with thick black band
WOD - 14:00 - 55# bench and 43# cleans - probably should have gone heavier on the cleans but I made the decision to do 43 so I could be sure all sets would be unbroken
Wide grip pullups .... negative attempts with help from the narrow green band
WOD: 12:27; 65# bench; 53# clean ... I think I scaled this one properly today and had to really really push the runs so that Hannah didn't have to wait for more than a couple of reps on the bench press - thanks to Chris for setting a good pace in the 3rd round...
fun 6am - sometimes the voices just escape and a little craziness ensues...
Ha! it's been so long since i was at a 6am that i forgot which class time i was coaching...wishin' it was 6:30 tho while my alarm went off at 4:30...
i agree with Hannah - once a 6am'er ALWAYS a 6am'er!
i'm honored that you all let me coach you this morning. great work everyone.
for all you wide grip pull up mavens...
"Blue jean baby, L.A. lady, seamstress for the bandPretty eyed, pirate smile, you'll marry a music manBallerina, you must have seen her dancing in the sandAnd now she's in me, always with me, tiny dancer in my hand"
Been missing the 6AM crowd, but we had a nice group at noon!
PU: worked from 5# to 10# per set
WOD: 13:45 (I think) Bench @53; PC @63
Off to DC again - see you on Friday
Great to join the noon crew. I should take a 2 hour "lunch" every day.
Weighted Pull Ups - Tough with all the tape I had on my hands to protect the stigmata (thanks to Nick A for the accurate description of my torn skin from last Wednesday). Started out at 5 reps (no weight), moved to 3 reps at 15, and back down to 10 for the last three sets.
WOD: Rx - 12:32. Thanks to Coach B for the correction on PCs (get under the bar). I think this has been my major malfunction over the past few PC days.
Haven't been in much lately due to school and other stuff. Wanted to come in today but felt a bit under the weather, so I did some deadlifts on my own during the 6:30 class.
5X5 deadlift @ 60%: 105#.
Wide Grip Weighted Pull Ups: 3x5 - 35#
WOD: 11:57 RX
Will definitely be putting in some extra time to work on my Power Clean technique
Wide pullups 3X5 #16
WOD: 11:01 RX
3x5 wide grip pullups, unweighted. Failed on last rep of set 3.
WOD: 13:09 45/65. Bench press weight was too light, but I was intimidated by 50 reps at 65 so opted for the bar only.
Wide Grip Pullup: 10lb, 3x5