Workout of the Day
Five rounds for max reps of:
60 seconds of Pull-Ups
60 seconds Ring Dips
60 seconds Burpees
60 seconds Rest
On each ring dip, finish with pinky to your side and thumb turned out away from your body.
February 7, 2012 – Performance
Store
Store
Address
1446 Columbia St
San Diego, CA 92101
Phone: (619) 231-3000
San Diego, CA 92101
Phone: (619) 231-3000
Front sguat
80×7. 85×6 90kgx2x5
Ring row 10repsx4
10min OTM
2pos Clean@60kg
Mob work lower body 15min
Had a bad cold l for a week but feel pretty good right now.
Don’t want to push thru metcons to kick the bugs back again.
M/40y/73+kg
1. 30-30-20
2. 30-20-15
3. 25-15-15
4. 25-15-12
5. 20-15-15
That was rough. Note to self: This local muscle endurance needs a proper warm up or you just get pumped. Sub’d strict Bar Dips for Rings.
Great job!
Whoa! Solid work buddy. Kept a pretty good pace throughout. Get in that ice bath up to your neck!
1. 22,17,18
2. 15,13,15
3. 13,10,13
4. 13,10,13
5. 14,8,14
Ring dips with turn out was difficult. Tempo was off and hit failure in rd 4.
I did the “fitness” modification with hand-release push ups instead of ring dips.
1. 30, 20, 17 = 67
2. 23, 15, 13 = 51
3. 23, 15, 13 = 51
4. 20, 14, 13 = 47
5. 15, 20, 16 = 51
Total = 267
I tore my hand on the pull-ups in Round 5 so I had to stop after about 30 seconds, but the extra rest helped me do more push ups and burpees. I didn’t even feel my hand rip, but boy did I feel it in the shower!
Good job Dan!
Yesterdays today.
Frontsquat
7×90 kg 5×100 kg 5×110 kg 5×115 kg
Ringrows 4×10
Metcon
10.01 min
Need to work those Bj:s up.
Did the metcon with me,myself and I.
Rd1 – 20/12/18 (PU/RD/BU)
Rd2 – 17/11/14
Rd3 – 19/11/13
Rd4 – 16/10/12
Rd5 – 19/10/12
*I’ve had a migraine on and off ever since I dropped the barbell on my neck during the push presses last week. I think it’s been messing with me on my workouts because I never feel like I have the energy to go all out. I guess I ought to see if something’s actually wrong if it doesn’t get any better.
Get it checked out Travis. That’s definitely not normal.
I talked to the PT that works at our gym in town. I luckily have the advantage of seeing her for free since I work there. She had me move my head around and felt around the area where I dropped it and said there wasn’t anything too out of the ordinary. I can move my head in all directions just fine, so I’m not sure what the deal is. I’ll probably go see the chiropractor and have him adjust my neck. It may just be that it’s a little misaligned now. As much as I hate doing so, I may take the next few days off if it continues to act up like this. I’m just going to do whatever it takes to get me back to going 100% on everything.
Healthy and pain free has to be the number 1 goal. A few days off won’t set you back much, but a longer forced layoff could. Get healthy and jump back in!
No count just kept moving.
Chins degraded to singles
and dips to toe hop/dips
1) 20, 40, 15
2) 15, 35, 12
3) 15, 35, 12
4) 10, 30, 10
5) 10, 30, 10
No rings today at work. So did regular inclined dips.
Yikes! You people are crushing it today. Jonas was spot on about firing up the CNS. I didn’t get going until round three and still felt weak & sluggish.
I posted a mediocre 189 reps. Trying to crank out those mutant chimpanzee ring dips straight into burpees was quite sporty.
Taking my family to Disneyland over the next four days. I’m going to relax, use the hotel gym a couple of times and make wise food choices. Believe it or not, my favorite food at Disney is that giant pickle sold from the vendor on Main St. Have a great evening friends!
Andre: Rx
1) 15-5-15
2) 15-4-15
3) 15-3-14
5) 15-4-12
6) 16-5-16
Pull ups – Had a bad tempo on the pull-ups, kept hitting the wall with my feet trying to kip. Next time I need to pull the pull up bar away from the wall.
Ring Dips – did it Rx but right sub scap still not up to par. I am working on improving it.
Burpees – what can you say…I hate Burpees! Pushed it as hard as I could. I am not good at them.
Miriam- Sat this one out, yes I through her under the bus. LOL
Awesome to see you guys posting on here Dre! We miss you both down at Invictus, but love that you can at least stay involved in the community! I will be looking for your scores daily buddy!
Went to the local CF gym nearest to our house tonight. CF Vernon in BC. Had a great time, was nice to train with a bunch of awesome people.
Here is what we did:
Find 60% of 1 rm for press= 65lbs for me.
On the min, every min for 10 min, complete 3 strict presses as fast as you can.
This felt great.
Wod:
3 rnds for time of:
20 wall balls 14kg to 10 ft target
10 pushups, chest to deck, no other part of body touches deck
10 strict chin ups
7min 36 sec
My wall balls feel AMAZING, they have never been this good. I felt great throughout the wod. Did the first set of wall ball UB, 2nd set 10+5+5, last set 10+5+5
Catch up with ya’ll tomorrow.
Great work Lulu! Say hi to super studs Erica and Garth. Love those kids.
Did bench dips instead of ring dips (no rings or even dip bars at office gym). Total 265 reps.