Front Squat
5-5-5-5-5
With a partner, AQAP:
21-15-9 cal row
max thrusters for each interval
Felt sooper shitty today, and think it can be 100% contributed to diet. I ate a big breakfast before heading to the box, but don't think I ate it EARLY enough. Plus, I had 2 cups of coffee with it and NO water. I think hydration was the biggest factor here. As soon as I started moving during the warm-up I got dizzy/lightheaded and weak. Kept thinking I was going to blow chunks too, with breakfast still sitting on my gut. But, I sucked it up and did some work. No time for bullshit.
On the front squats I worked up to 185# for my final successful set of 5. The next set I hit 195# for 4 reps before failure. SO CLOSE.
Worked the met-con with E. She started on row, I was on thrusters with 95#. I believe my counts for each interval were 18-10-5, but Jamie was counting for me so I'm not 100% on that.
We ended the party with tabata GHD sit-ups. My dumbass opted to roll with a 10# plate on my chest. My lowest rep count was 9... Oh, and I threw up in my mouth and swallowed it. Is that paleo? I dunno... but it's definitely WIN.
Showing posts with label GHSU. Show all posts
Showing posts with label GHSU. Show all posts
Tuesday, January 5, 2010
Tuesday, September 1, 2009
Floor Humpers Anonymous
First day back in the CFDC after a treacherous week. First the groin pull, then food poisoning, then a break-up. Someone somewhere is upset with the G-Rant. No matter... these bitches can't hold me down. A fairly "easy" WOD to come back to:
"Death By Push-Ups"
2 pu's the 1st minute, 4 pu's the 2nd minute, 6 pu's the 3rd minute... and so on and so forth until you can no longer complete the required reps.
My goal was to complete 12 rounds and I ALMOST made it... closed-out with 11 rounds and 20 pu's. 4 short of the goal! Damn. I still did the remaining 4 even though they didn't technically count. All in all I did 156 pu's total. We did a funny little core workout afterwards, and then I finished up with ghsu's.
weight: 173.6
"Death By Push-Ups"
2 pu's the 1st minute, 4 pu's the 2nd minute, 6 pu's the 3rd minute... and so on and so forth until you can no longer complete the required reps.
My goal was to complete 12 rounds and I ALMOST made it... closed-out with 11 rounds and 20 pu's. 4 short of the goal! Damn. I still did the remaining 4 even though they didn't technically count. All in all I did 156 pu's total. We did a funny little core workout afterwards, and then I finished up with ghsu's.
weight: 173.6
Monday, March 2, 2009
Welcome Home
“Michael”
3 Rounds, for time of:
800m Run
50 Glute-Ham Developer Hip Extensions
50 Glute-Ham Developer Sit-Ups
25:56
I sub'd 750m row for run due to a cranky knee that I injured the previous weekend in the grand canyon. I broke parallel on all GHSU’s but didn’t touch the floor. I had to grab a bucket cuz I thought I was about to blow chunks… God Bless the CFDC, but goddamn the CFDC.
From 02/24/09
3 Rounds, for time of:
800m Run
50 Glute-Ham Developer Hip Extensions
50 Glute-Ham Developer Sit-Ups
25:56
I sub'd 750m row for run due to a cranky knee that I injured the previous weekend in the grand canyon. I broke parallel on all GHSU’s but didn’t touch the floor. I had to grab a bucket cuz I thought I was about to blow chunks… God Bless the CFDC, but goddamn the CFDC.
From 02/24/09
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