Submitted by benjamin on Sun, 2014-08-10 20:00
1 POWER CLEAN + 2 FRONT SQUATS + 2 PUSH PRESS20 Minutes to find heaviest set
EMOM 12odd - 1 15' Rope Climbeven - 20 Meter Prowler Push 135/95
John G was back in the gym today!!
Scap push-ups, ring rows: felt OK for a couple reps, then sore. May keep this up, but at low reps.
Paused back squats: to 5@135lb. Trying to get used to squat position again with some weight to help stretch the hips.
Front squats: Couldn't keep my neck straight after a while. Need to wait a bit on these.
Press and 15m walk with dumbell overhead, left arm. To 15lb.
Great to see the return of both CLee and John G!
Complex up to 155#. Kinda tried to keep pace with Adam's weight increases, but it was a doomed effort from the start. PP was the limitng factor here by far.
WOD was neat - 2 fun pieces of work in one workout! Got to practice the more effecient rope wrap, and staying low on the push. Love the smell of sawdust in the morning.
Happy Monday (even if there were not that many smiles at 6am today...)
A second CLee sighting and a John G. sighting!
Strength: Worked up to 175#. I'm liking the return of the barbell complexes...I was hoping to have gotten a little heavier, but I wasn't consistent in my weight increases.
WOD: Rope climbs and prowlers pushes...yee-haw! Traded off implements with Nick A, so it was nice to cheer each other on during the breaks.
Post-Class Work: HS walk drills; 1 legless rope climb (just to see if I could); 5 strict HSPUs
first ever noon class. everything feels different without a couple meals in you (i woke up at 11)
Worked by 10s from 95 to 155, got one set at 160.5 and failed the second push press on a second set of 160.5. I'm going to blame a bad grip change between the squats and presses. Finished on an easy set of 135.
odd 10' rope climb attempt - of which I succeeded at 3!
even 135# prowler push. last set got slow towards the finish line
First ever noon class for me too!
Barbell complex to 75# (was shooting for 60-ish since I've been gone so much so was pleasantly surprised!)
WOD: had to modify this one, did 10 KB swings with 25# instead of the prowler (broken toe is on the mend but wanted to be safe), 4 rope rows for the rope climb
you two at the noonah! Hope you can make it more often!
Complex 93 flat
Fun start to the week!
Complex to 115#
Wod: 90# +prowler and rope pulls
Awesome 6:30 class and group.
Complex: 2x2x155, 165#, 2x175#
Work: Rope Climbs & prowler +135#.All rope climbs in ~ or < 10 seconds. Was aiming to get to the beam in 2 pulls, was about 50% succesful also did 3 with the right leg and 3 with the left leg to try to keep some balance.
I've been battling a nasty summer cold for a few days so decided tonight to test my mile time and hopefully sweat this virus out of me: 9:06 which felt rough and I'm pretty sure I could do a tad better - was hoping for 8:59.
So running with a cold = bad
Chances of improving mile time = good
Awesome Julie! What are some of the goals you have for yourself?
Thanks! I would like to hit 8:59 or better before it gets cold so by end of September? I'm going to try to get in a 3-5 mile each week in addition to my 3 WODs/week.
I'm a delinquent.
Into Week 2 of the 5 week Mile Cycle!
This week we'll be running hills. The mile is a beautiful balance of speed and endurance, maintaining a pace right on the cusp of "the red." To practice pace, power, and maybe even toeing that red line, we'll hit the hill on Packard Avenue and run to different cross streets (see below)
RX: 3 rounds of
Scaled: 3 rounds of
Hills are taken at 65-75% but should be a solid effort. No time target for this; your watch is there to keep you honest about your consistency. Rest is the brisk walk/light jog back to Powder House.
We will still meet at the Tufts Track for our regular warm up! See you at 6:30pm on Thursday.