A. Weighted pull-ups: 2,2,2,2,2,2,2; rest 180 sec
B. 5 sets for max watts: 15 second row sprint; rest as needed
C. 100 GHD sit-ups, not for time, least amount of sets as possible
Warmed-up with 1000m row, some stretches, jump rope, and some dive bomber push-ups.
The heaviest double I was able to get legit today was 53# with a chain belt and kettlebell. I pulled 63# once.
Rows were outta control... We went buck-wild tryna get as much wattage as possible. The avg watts for my pulls ranged any where from 512 to 566. A lot of work to be done on my form here... espesh coming straight out tha gate (and keeping in the saddle). Corey was nabbing mid to high 600's and some of the taller/beefier fellas were gettin the same in the 700's. Crazee.
I did 3 sets of 25 before my low back started to spasm (my low back/left hip have been stoopid tight the last 24hrs)... didn't want to push my luck after that. All-in-all it was a casual friday at the box.
Showing posts with label giddy-up. Show all posts
Showing posts with label giddy-up. Show all posts
Friday, September 24, 2010
Friday, July 23, 2010
Carrie Carried Me
Two rounds for time of:
70 thrusters (155/105lbs.)
50 chest-to-bar pull-ups
100 meter buddy carry
Rolled with Dave, Jaimie, and Carrie on this and it was a lot of fun... more fun than I would have anticipated anyway. We scaled the thrusters to 135 and the gals scaled to 85. Total time was 17:11. Carrie threw down on the thrusters doing sets of 3-4 while the rest of us did doublets. I'm guessing I did somewhere between 20 to 30 thrusters all in all. Gotta say it was kinda weird being carried by a girl... but still better than being on Dave's backside.
70 thrusters (155/105lbs.)
50 chest-to-bar pull-ups
100 meter buddy carry
Rolled with Dave, Jaimie, and Carrie on this and it was a lot of fun... more fun than I would have anticipated anyway. We scaled the thrusters to 135 and the gals scaled to 85. Total time was 17:11. Carrie threw down on the thrusters doing sets of 3-4 while the rest of us did doublets. I'm guessing I did somewhere between 20 to 30 thrusters all in all. Gotta say it was kinda weird being carried by a girl... but still better than being on Dave's backside.
Wednesday, July 1, 2009
Road Less Traveled, Jumped, and Thrown
Kelly
5 rounds for time of:
400m run
30 wall-balls, 20#
30 box jumps, 20"
Still fighting the "don't feel goods." After talking to a few of the fellas it seems I'm not the only one feeling shitty lately. The heat has GOT to be the factor. The digital thermometer in my car didn't drop below 102 degrees this afternoon... BLAZING! We sucked it up tho and I ended up pulling about a 25 minute time with some scaling. I say some 'cause the only thing I changed up was the wall-balls which I did for 25 reps per round at the urging of Spencer. Glad I did... 5 'lil reps feel like an eternity by round 2. Some guys pulled sub 20 min scores today, one even sub 17 rx'd. I've got a ways to go.
weight: 175.9 (after dinner)
5 rounds for time of:
400m run
30 wall-balls, 20#
30 box jumps, 20"
Still fighting the "don't feel goods." After talking to a few of the fellas it seems I'm not the only one feeling shitty lately. The heat has GOT to be the factor. The digital thermometer in my car didn't drop below 102 degrees this afternoon... BLAZING! We sucked it up tho and I ended up pulling about a 25 minute time with some scaling. I say some 'cause the only thing I changed up was the wall-balls which I did for 25 reps per round at the urging of Spencer. Glad I did... 5 'lil reps feel like an eternity by round 2. Some guys pulled sub 20 min scores today, one even sub 17 rx'd. I've got a ways to go.
weight: 175.9 (after dinner)
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