Thursday – WOD

Back squat, 1-1-1-1-1-1-1

Post loads to comments. Compare to 080109.

Arjuna displays elite spotting skills. Oh, and Tim works toward a back flip.

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20 Responses to Thursday – WOD

  1. Greg Harris says:

    Needed more sleep.

    jump rope barefoot as long as tolerable: 5 min
    500 meter row
    7 wall walks

    5x
    1 min AMRAP:
    3 burpees,
    5 power cleans @135 lbs
    30 sec rest after each minute.

    2rds,+3b,3c; 1rd,+3b,1c; 1rd,+3b; 3b+4c; 1rd.

    totals: 27 burpees, 31 power cleans
    This got very taxing very quickly.

  2. Holly says:

    Did 90 sec on/90 sec off X 6 on treadmill.

    Then I made up clean, OH squat, & bench

    clean: 115
    OH squat: 75
    Bench: 105

  3. McNaughton says:

    BACK SQUATS!!! TAINT TO PAINT, BABY!!!

    Have fun with that…I’ll be flinging some pood with OPT.

  4. Stephen says:

    A. Dead Lift – build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1’s
    B1. Press Cluster – 1.1.1.1.1 x 5; rest 120 sec
    B2. KBS – 21 unbroken x 5 sets; rest 120 sec
    C. DB External Rotation – 4-7/arm x 3 sets; rest 45 sec b/t arms
    compare to here
    cluster – perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

    Results:

    A. 345 x 3, 385 x 1
    B1. 135, 145, 140, 140, 140
    B2. 70, 79, 79, 79, 79
    C. 20 lbs. for 6, 6, 5

  5. Greg Harris says:

    Deadlift 10,8,5,3,3,3 (pr or fail) rest as needed.

    275×10, 300×8, 315×5, 335×3, 345×3, 350×3
    s’posed to be rest 2 minutes between sets, but after the set of 8 my ears were ringing and I said screw it and rested properly, ~5 minutes between the rest.

    rest 5 minutes

    3x
    1min hollow rock, rest 30 sec,
    1min l-sit, rest 30 sec.

    Time to eat.

  6. Glenn says:

    Nice job Stephen!
    Please don’t misinterpret the radio silence – have been messing with Murph and other metcons with heavy emphasis on stretching/flexibility.

    Brief, forced contact with the “fitness room” has reinforced some basics that bear remembering:
    1) We are extremely fortunate to have Brent and Stephen – men who are passionate about getting fit and teaching their fields of expertise. I am so thankful for a place like CFN and the people that give it it’s unique energy! A few minutes in the tv laden gym has reminded me of just how important you all are!

    2)While we focus on the sectionals, it’s important to remember the incredible level of fitness we all enjoy – enabling participation in activities beyond what most can enjoy.

    Thanks again CFN!!!

  7. Joe D says:

    Yeah right, Glenn. We all know Brent and Stephen are just in it for the money.

  8. Greg Harris says:

    EPIC MEAL:
    6 hard boiled eggs,
    10 sausage links,
    2 pieces of cornbread,
    half a plate of cheese tortellini smothered in alfredo sauce,
    a little juice box of chocolate milk,
    75 grams of whey protein,
    and a lollipop.

    Picture worthy chow.
    I devoured all morsels.
    No camera, though.

  9. Greg Harris says:

    Haha. Maybe you
    guys should have left me as spam.
    Too much time on hands!

  10. JennaB says:

    OPT workout details in Steve’s post

    A. triple 195, single 245 – been way too long since i DLed…that was rough…
    B1. all at 75
    B2. all sets unbroken at 53
    C. all sets of 7 – 5, 10, 15

  11. Dustin says:

    Opt:

    A. 345 x 3, 405 x 1, 405 *1
    B1. 165, 175, 175, 175, 175
    B2. 60, 70, 70, 70, 79
    C. 20 lbs. for 6, 6, 6

  12. babs says:

    A. Dead Lift – build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1’s
    B1. Press Cluster – 1.1.1.1.1 x 5; rest 120 sec
    B2. KBS – 21 unbroken x 5 sets; rest 120 sec
    C. DB External Rotation – 4-7/arm x 3 sets; rest 45 sec b/t arms
    compare to here
    cluster – perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

    A. 185 x 3; 205 x 1
    B1. 55/60/60/60/60
    B2. 40/40/40/40/40
    C. 10 lbs for all 3 – 6/5/5

    worked on strict ctb & butterfly ctb

  13. babs says:

    D. New Castle consumption, for enjoyment rather than time

  14. Andrew says:

    Box jumps up to 39″. Could have gone higher but wasn’t comfortable stacking the 10 and 15lb bumpers.

    2K Row and AMRAP Double Unders in 10 minutes
    8:01 row, 51 du

    My first 2K row ever. One of the most miserable experiences of my life.

  15. McNaughton says:

    OPT (see Stephen or Babs)

    A. 345×3;385×1
    B1. 135,135,135,135,135
    B2. 79,79,79,79,79
    C. 15x7x3

  16. MegHan says:

    Dl: 3*3 @ 140#
    Dl: 12 @ 105, 9 @ 115, 6 @ 125

    8 min AMRAP
    3 24″ bj, 6 pushups, 9 ghd situps
    5 rounds

  17. Greg M says:

    somehow the only one who did the WOD, 235.

  18. Stephen says:

    Not the only one, Greg, though clearly the only one who posted.

  19. MegHan says:

    Dl: 3*3 @ 140#
    Dl: 12 @ 105, 9 @ 115, 6 @ 125

    8 min AMRAP
    3 24″ bj, 6 pushups, 9 ghd situps
    5 rounds

    50du

  20. Siu says:

    OPT (see details above):

    A. 205×3;225×1
    B1. 70, 65, 70, 70, 70
    B2. 53, 60, 60, 60, 53
    C. 15x7x2 (then Brent told me I was doing a reverse bicep curl, so I corrected form and it was much harder) 10x4x2

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