Front Squat
5-5-5-5-5
135/155/170/175/__
Ran out of time so ended with the 175# which was actually a solid struggle by the fifth rep.
Met-Con was 3 rounds of:
Thrusters @ 135# max reps for 30sec
Rest 30sec
Pull-ups max reps for 30sec
Rest 30sec
I scaled to 115# on thrusters and carried a 30# dumbbell for the pull-ups. Total count was 20 thrusters, 26 pull-ups. The stupid db kept slippin out of my legs, so after I did 2x10 pull-ups with a ??lb weight vest as well as another 10 thrusters @ 95# with the vest still on. I wanna say that vest weighed about 40#, but I dunno for sure.
I didn't have much fight in me today, I dunno if I just needed another rest day or if the cheat meal I had last night (iFratelli pizza) just handed it to me. Either way I wasn't 100% during the WOD, and I have felt like absolute poo ever since even with excellent nutrition all afternoon. I guess the tabata squats during the warm-up were a tell-tale sign... I couldn't get anywhere close to 20 for a round which is a new norm for me (and we only did 3 rounds). Oh well... there's always next WOD.
Oh yeah, and today was my 1 year anny at the CFDC. Time to throw down on some focused fitness goals.
weight: 162.6 (empty bladder)
Showing posts with label weight vest. Show all posts
Showing posts with label weight vest. Show all posts
Friday, December 11, 2009
Friday, September 11, 2009
Hangin' TOUGH
3 rounds:
Max pull-ups, 1 min
Max ring dips, 1 min
Rest, 1 min
This was a subbed WOD for the one posted on the box today. Still taking it easy with the hip so didn't think 3x20 front squats would be beneficial. Did this wearing a 20# weight vest... not fun. My counts were 24/12, 21/9, and 21/7. Consistent with the pull-ups... NOT so consistent with the ring dips. I'm usually better at the dips. I'm thinkin the coupling with pull-ups definitely took it's toll on my shoulders.
I also did 30 ghdsu's with the weight vest... time was 2:01
Max pull-ups, 1 min
Max ring dips, 1 min
Rest, 1 min
This was a subbed WOD for the one posted on the box today. Still taking it easy with the hip so didn't think 3x20 front squats would be beneficial. Did this wearing a 20# weight vest... not fun. My counts were 24/12, 21/9, and 21/7. Consistent with the pull-ups... NOT so consistent with the ring dips. I'm usually better at the dips. I'm thinkin the coupling with pull-ups definitely took it's toll on my shoulders.
I also did 30 ghdsu's with the weight vest... time was 2:01
Wednesday, September 2, 2009
Wanted: Bilateral Anterior Deltoids
The rx'd WOD was "Nancy," which is 5 rounds of:
400m run
15 x Overhead squats, 95#
It's only been 8 days since I strained/tore/hurt/pulled/whatever my groin so I'm still tryna take it easy with the squat movements. THEREFORE, I subbed a 20# weight vest and fifteen ring-dips for the overheads. 75 of theses weighted sonsabitches was ZERO fun, but I got it done. 19:00 total time. Legs/groin felt fine on the runs.
weight: 172.0
400m run
15 x Overhead squats, 95#
It's only been 8 days since I strained/tore/hurt/pulled/whatever my groin so I'm still tryna take it easy with the squat movements. THEREFORE, I subbed a 20# weight vest and fifteen ring-dips for the overheads. 75 of theses weighted sonsabitches was ZERO fun, but I got it done. 19:00 total time. Legs/groin felt fine on the runs.
weight: 172.0
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