For time:
Run 5k -or- Row 5k
My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.
Compare results to May 26, 2018.
For time:
Run 5k -or- Row 5k
My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.
Compare results to May 26, 2018.
Run 5k:
5.04 km at 30:02.
????
Super sick with a horrible sinus cold, so no exercising for me today. Going to be visiting my parents for a week starting tomorrow, so it will be intermittent posting from me. 🙂
Enjoy your time with the family and feel better soon!
A) OT2M x 5: 3 SHSPU. Used 2 abmats, then 1 abmat + 1 5kgs plate, then 1 abmat, 1 abmat and then 1 abmat + 1 plate B) OT2M x 6: 1RM front squat; in kgs 120, 125, 130(matched PR), 135(PR), 140 (10 kgs PR!!!), 145(failed) C) For max reps, 5 rounds of: 1’ Front rack DB back step lunge 1’ DUs 1’ cal row 1’ rest Total: 274 reps. Splits: 57, 67, 47, 52, 51. Consistency was the key on this; lunges were 14/14/12/12/10, cals were 17/17/16/16/15. DUs always started with +10 reps, the slashed what I could… Read more »
Huge PR Jorge!
Massive PR well done man
Outside run, two little hills included x 2…
this is what my watch says:
32:39
5.04km
6:28/km
167bpm
461cal
I’m just really happy I never stopped.
Happy 4th!!
Nope.
Calisthenic WOD:
30 rounds of:
1 ring muscle up
1 4-5 sec handstand negative
Every minute on the minute
This was damn tough!
Then Lsit work and more free handstand work.
Working toward goal of free handstand push-ups
Happy 4th everyone
“nope” – Nathan
The calisthenics sounds interesting.
My shoulders and Tris are wiped. I don’t know how I’ll ldo today’s work. I am having a good bit of fun with these. They are all new movements and very challenging, so I’ve felt new motivation in working out.
Looks like a fun one! Nice work
Dude, those slow perfect form negatives are legit. After 6 rounds I was trying to figure out if I would actually make it to 30… Glad I toughed it out but today im going to pay the price!
Totally worth it! I gotta keep that one and try it sometime
Went for the 5k Row (mostly because it was raining) but sure glad I did it!
22:44.5 which is a PR!! Last done in December 2017 at 23:53
My goal was sub 23:00 with focus on slowing down the return, keeping the chain steady, and a nice strong pull. Only issue I had was my butt cramping up!
B. 3 sets
20 – Hanging hamstring curls @ 14#
15 – Roll to Candlestick
10 – GHD glute/ham raises
More Bulgarian split squats needed! Great work candy
Nice work and impressive time.
Amazing job Candy!
Huge improvement! Great work
5k row- 19:00 not my fastest but I’ll take it! Biceps and lats are super sore from the last couple days!
Then ran 2 miles after. About 7:30-8:00 mile pace
well done you anaerobic machine.
In AZ visiting the in-laws this week before we make our final move to VA. Stopped by the local box (Crossfit Obsession) and this is what they had us do:
“The Seven,” 7 RFT (Time Cap: 30 min)
— 7 HSPUs
— 7 Thrusters (115)
— 7 T2Bs
— 7 Deadlifts (115)
— 7 Burpees
— 7 American KB Swings (53)
— 7 Pull-ups
Time: 27’37” — all unbroken minus the thrusters. I hate thrusters.
Happy fourth of July folks. Hope no one is on a boat doing something they’ll regret eight years down the road ?.
5k row – 18:57.4 (PR!, previous best was 19:10). Happy Independence Day!
That’s blazing! Happy 4th!
Holy Hell!
Insane time. Great job!!!
Congrats dude awesome time!!!
A bunch of my student-athletes and I did the 3 wise men – we were not that wise;
Jeremy – scaled to 115, 2 + 13
Ben – scaled up to 155, 2
Beau – Rx 1 + 20
That just kept getting worse. Happy 4th to all.
Good stuff!
The wisest thing you can do at this point is to totally redeem yourself and down a few hot dogs tonight.
A. Yesterday’s OH Squats: 3x65kg 3x70kg 3x75kg 3x80kg 3x85kg 2x90kg/205#
B. Still recovering from chestcold: 2k Row at about 80% effort 7:36
C. Every 2min for 8min alternating between (2sets of each movement):
15 SHSPU’s
20 Hollow Body Rocks
Dude that is a fast 80% row
Chased 1:55/500m pace and sped up a bit towards the end. Felt pretty good considering I still have this cough which makes me imitate a seal every 10 minutes.
Damn Steven! Quick row
Here’s a video of my favorite running warmup: https://www.youtube.com/watch?v=VW42KKmjEZY
Chris Hinshaw is an amazing aerobic capacity coach, so if you want more info, definitely check him out on Instagram!
Hi everyone! Have my warmups and workout notes been showing up the last couple of days? I’m posting them but feel like when I check back, they’ve disappeared.
Yes and they have been very helpful!
Did some intervals on the stationary bike this morning:
5mins/3mins (x5)
-20 burpees during the 3min rest period-
Took me about 1:05 each round to do the burpees, which left me about a 2 min slow pedal recovery. Heart rate was around 155-160 during the intervals, around 175 during the burpees, and got back down to about 145 before the start of the next round.
Happy 4th of July everyone!!!!! 🙂
Subbed for 10 miles on the AB: 28:00
Kept RPM 55-60. First time doing longer distance on this, it was good (added up to 294cals)
Accessory
Top of ring pull up false grip hold 4 sets 20 on / 30s off ✅
Bottom of rip dips hold 3 sets 27s on / 40s off ✅
Back to wall HS hold 4 sets 40s on / 1:20 off ❎ (30-35-30-30s)
Have a great day people
Yuck, 28mins on the AB… definitely a Canadian thing ?
Honestly it wasn’t that bad at all! Very different feeling holding a moderate pace vs going for cals
Hopefully the bum isn’t too sore tomorrow. Way to get after it!
5k run – 29.00
About 2.15 off my PR for the same course. Came into this very tired from the bike commuting and a tired lower back from last night’s snatches.
My course is a bit hilly, but that’s no excuse. Obviously something I need to work on!
Modifed Performance from last week in the final hotel gym session for this trip! A. Five sets of: Dumbbell Arnold press x 8 reps @ 2111 40 / 45lbs Rest 60 seconds Stationary Dips x Max Reps @ 1111 – 12 reps Rest 60 seconds B. Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (32/24 kg) 15 Push-Ups Rest 3 minutes, and repeat for a total of 3 working sets. 2 rounds + 25, 2+15, 2+4 Pushup fatigue hurt the score here, wasn’t hugely out of breath. C. Every minute, on… Read more »
Nice James, way to get it done in the hotel!
Thanks Teddy, was the best gym of the lot, have attached a pic. Super excited to get back home and train. Your session looked tough!
That’s a cool hotel gym set up.