A.
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.
A. 225×3, 245×3, 265×3, 275×3, 285×2 (didn’t try the 3rd rep)
B. 35, 43, 42, 46… Nice met con that one. Lots of sweat and I got to test my speed on the 400. Times were right between 1:36 and 1:42.
Crazy numbers on those pull ups! Great job!
Thanks. I like pullups and pushups. 2 movements I got real familiar with during my wrestling days!
A. All at 4 reps. Did incline press. 135, 165, 185, 185, 185
B. 11 PU, 12 PU, 11 PU, 9 PU
C. Did 3 sets of slow decent curls. Elbows/biceps felt weak during the pull-ups in A.
Did some strength training with the group and then did Part B on my own.
6,9,11,13 – wow, there are some folks on here that can really fly.
A. Bench press
85, 95, 105 x 3, 115 x 2, 120 f
Pull ups
5# – 5, 10# – 5, 15# – 5, 20# – 4, 25# – 3
B. Have to run on the treadmill because it’s very winter in AK. But the dumb thing is not calibrated.
So I ran at a 6:00 min mile pace for 1:30, and then did push ups.
27, 22, 22, 20
C.
15 – strict pull ups
15 – CTB
15 – butterfly pull ups
4 x 5 HSPU negatives with a kip back up to the top.
Nice job on your pullups! Didn’t know you were in Alaska. I imagine winter is a completely different animal up there. Must be feeling back to your usual self again.
Good work on this one.
Thanks! I am feeling better, though still have some nasty sinus congestion. I’ve been following Camille LB advise for getting better at pull ups. (DO PULL UPS, lots of them in different ways.) The weather is crazy up here. It was getting down to 5 below the last couple of days and now we have 50 – 70 MPH winds warming things back up. AK for you 🙂
Interesting. So have you seen progress them in your pull-ups?
I have. I am definitely getring better at both strict and butterfly, tjiugh CTB are still a struggle. I can do them most of the time but as singles and some days they aren’t there at all. ?
A. Floor Press
5×3-5 @ tempo
205×5, 215×5, 225×5, 235×5, 245×3
Pull Ups (various grips)
5×5 at tempo
Sets 1&2 w/ grip aid & 40lb dumbbell
Sets 3-5 no weight/no grip aid
B. Changed a little bit
Row 500m
max rep push ups
Rest 2 min
40, 33, 25, 24
Wanted to get a higher volume of push ups in so just did max reps period, not in remaining time.
A- 175×3,185×3,185×3,195×2,200×2
Pull ups x 5
B- 8, 14, 11, 20
Started cramping during 1st and was afraid to push for fear of it finishing my day before i completed B
A. 135×3 at all sets with tempo. Probably could have gone up to 150ish, but wanted to keep form.
Tempo pull ups 5, 5, 5, 5 +10 lb, 5+10 lb – got to break out my new dip/pull up belt, these felt very good.
B. Ran on treadmill for first time, winter is coming in Maine and it is pouring out today. Went faster on the treadmill with runs ~1:45, outside with my uphill I run around 2:03
11, 11, 11, 13 push ups
A1.135/145/155/165/175@tempo X 3
17.03.14 last BP was 145 X 6
A2. 5X then (4) 5Xw/25# plate @ tempo
B. 21/27/20/21
A1. 155/165/175/185×3 195×2 @tempo
A2. 5’s @ tempo
B. Rx’d 25/30/27/26. 1st 400 was 1:35 and the rest were 1:25. I needed more time for push ups!
Think u got a good number of push ups in there haha
A) 3×165, 3×185, 2×195, 2×205, 2×210 and 5 @ BW, 10#, 15#, 20#, and 4 @ 25# for the last set, everything at tempo
B) 1:23/30, 1:22/23, 1:23/19, 1:25/17
Legs felt so heavy and push-up stamina needs work
C) Class WOD
60-50-40-30-20-10
DUs
Abmat Sit-ups
8:46
That’s good work done. Wish I could run your times!
A
Me: 185# and 5 c2b each round
Misses: 85# and 5 banded c2b each round
B
Me: kept all the 400’s around 1:30 and slacked off on the pushups only doing 15 each round
Misses: 1:35-1:50 on each 400 and 5,8,6,6. She got attacked by a dog on the last 400 too ?
Just coming back after a long break. How are you all tracking your workouts? I used to use BTWB but that was when I was following a gym using it already.
225×5 all sets / 5×5 C2B tempo
24, 22, 21, 21
myWOD for tracking
Hey! I use BTWB. Very useful to track specific movements for part A (in today’s case it was 2 entries) and also wods. It’s not perfect but does the job fine I find
A. @ tempo for both
185×5/195×3/205×2/210×1/205×2
5/5/8/7/7
B. 21/26/15/17
A. Bench press 5×3 at 225,235,240,245,250
Weighted Chin ups 5×5 at 50,50,55,55,55
B. 400m run/max push ups (2min)
1:10/34
1:26/21
1:33/18
1:35/20
That first round hit me hard during the rest. Hate running.
Crushed it!!
Thanks
A1. Bench Press @ 20X1
95#x3, 105×3, 115×3, 120×3, 125×3, 130×2
(at min a 5# PR…couldn’t find the last time we did tempo BP, but I do know that my last regular 1RM was on 1/2/17 and was 125#…so I’m fairly certain I’ve never done any tempo BP at 130#)
A2. Strict Sup-Grip Pull ups @ 21X0
BWx5, 5#x5, 7.5×5, 10×5, 12.5×4
B. RX – 12 / 17 / 14 / 12
***You win this round @joeymaltais:disqus….CONGRATS!!
we’re all winners in our hearts aren’t we?
A.
90×3 / 12×5
100×3 / 16×5
105×3 / 20×5
110×3 / 24×5
115 (nagative only) x3 / 32×2 + 5xstric5 @ bodyweight.
B.
1. Subbed for 1k @ assaultbike. Mission failed,
2. Subbed for 500m @ rower. 5 reps,
3. +/- 400m run + 25 reps,
4. +/- 400m run + 31 reps.
A:
Bench Press:
1) 55kg x3
2) 57,5 x3
3) 60 x3
4) 62,5 x3
5) 65 x2
Pull-Ups (without additional weight):
5 sets x5
B:
Cutted 400m to 200m
1) 25 Push-Ups
2) 19
3) 21
4) 26
Just checking in with you…everything going good?? I see you have been getting in some GREAT work…makes me SMILE!!
Thanks! Yes, I think that everything is all right. Sometimes, when I have first shift in work, I’m a little sleepy but besides that everything is ok 🙂 Tomorrow I’m going to do some of my favourites… BACK SQUATS so it will be even better 🙂
What? I just asked if you were doing good…and you tell me Back Squats are your favorite…that just isn’t right!!! LOL
I’m sorry, I misunderstood… my English isn’t too good either 🙂
Ohhhhh no…u didn’t misunderstand…I’m joking with u. Back squats are not most people favorite. ..and since u say they are your favorite I was joking by saying u must not be doing good because it isn’t right to like back squats. Sorry for my bad humor! I’m glad u are doing/feeling better! Keep up the amazing hard work!
So, probably because of my poor english, I didn’t get your joke 😀
Anyway – thanks for good word and explanation 😉
A. Up to 175# for 2
B. 22/15/19/12
A. Bench press at tempo all sets 195 lb x3
Pull-ups with 40 weighted vest at tempo x4
10 Banded air squats during rest
B. It’s rainy here so I opted for a 500m row and HR push-ups, and I used a 2:30 clock.
The rows were all between 1:46-1:48 and the pushups were 15, 14, 14, 10.
C. Plank on elbows.
A1. Bench Press: 3 x 195, 205, 215, 225, 235 (5# PR)
A2. Pull-ups as Rx: 5 x 5
B. As Rx: 30, 30, 27, 21
… bench PR dates back to Sept. 12, 2012 … dusty … really dusty.
Wow. Impressive to hit a bench PR from 2012 with as little time and attention that we spend on it. I think I’ve benched 3 times in 2017 not including today. That’s not an exaggeration. You’re on a bit of a roll, Chris
Good work!
THOSE PUSH UPS…DAMN!!
Nice PR!