Monday 091228
Back Squat
5-5-5, 80% of 1RM
21-15-9
KB Swing, 2/1.5 pd
Burpees
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Back Squat
5-5-5, 80% of 1RM
21-15-9
KB Swing, 2/1.5 pd
Burpees
Post loads and times to comments.
December 27th, 2009 on 8:28 pm
Love the HOT tank top Alison!
December 28th, 2009 on 9:51 am
BSx5: 165, 175, 175
8:15 with 1.5 pood Kb
December 28th, 2009 on 10:06 am
BS: 5-5-5; 85-105-115
Metcon: 6:20 w/ KB @ 30#
December 28th, 2009 on 10:40 am
Dave O, Can you email me please rskigen at g mail dot com
Thanks
December 28th, 2009 on 1:12 pm
85-95-105
Metcon 6:04 with KB @35#
Happy with depth on squats and control with KB.
December 28th, 2009 on 1:34 pm
5-5-5 at 115
5:54 rx’d
December 28th, 2009 on 2:32 pm
5 @ 65
5 + 6 (one extra for Curtis!) @ 85
6:30? I think with 35# kb. I tried RX but couldn’t get it above eye level, so went down.
45 sec handstand practice.
Love the 9:30 due to Curtis’ love of DMB which is comparable to mine!
December 28th, 2009 on 2:35 pm
For those that signed up for sectionals, does anyone remember what the different benchmark wods they asked about? There were quite a few I left blank because I haven’t done them or did them scaled a long time ago.
December 28th, 2009 on 2:40 pm
vaughn i know it included cindy, fran, grace, maybe barbara? plus 400m, max pullups, and PRs on deadlift, back squat, clean & jerk
December 28th, 2009 on 2:59 pm
Thanks Alison!
December 28th, 2009 on 2:59 pm
225/5:24 Rx’d
December 28th, 2009 on 5:51 pm
185/6:44
December 28th, 2009 on 6:18 pm
235 / 5:57 rx’d
December 28th, 2009 on 6:43 pm
Squat: 340
Metcon: 3:54
December 28th, 2009 on 6:47 pm
Squat: 235
Metcon: 5:10
Great Job Kyle. You torched the metcon.
good job today Jay. It must be nice to be 5’7
Ryan,
Way to motivate Jay during his back squat an convincing him that his 1 Rep max is 255 an not 355
December 28th, 2009 on 6:48 pm
Oh, and this metcon was god awful. Fran cough is in high gear right now
December 28th, 2009 on 7:00 pm
squat: 265
swings/burpees: DNF – stopped early to avoid an injury. you do not want the details.
December 28th, 2009 on 7:17 pm
95-95-95
5:58, 30#
Probably should have gone higher on squ
December 28th, 2009 on 7:17 pm
95-95-95
5:58, 30#
Probably should have gone higher on squ
December 28th, 2009 on 7:18 pm
235-255-275(F)
4:21 Rxd on the Metcon.
December 28th, 2009 on 7:18 pm
and thanks Ryan P. for the burpee motivation..awesome job Coaching me on that one.
December 28th, 2009 on 7:34 pm
165-205-185
5:26 w/45lbs
December 28th, 2009 on 7:43 pm
Squat: up to 295(5)-295(5)-295(5). That’s equal to my 5RM PR.
Metcon: 4:26, rx’d.
Thanks for the cheering section and Scott Q for the motivation on that one.
December 28th, 2009 on 7:47 pm
p.s.: Holy crap, Kyle. Do you think you could work it so that you only embarrass us all on one of the two daily events? Or at least by not such a big margin on both of them?
December 28th, 2009 on 8:22 pm
220 on Back squat
6:33 rx’d on metcon
The programming has been stellar, good work MoJo(s)
December 28th, 2009 on 8:30 pm
BS: 165-175-175
Metcon: 5:17 as Rx’d
December 28th, 2009 on 9:10 pm
BS: 290-290-290 (Thanks Vaughn for the encouragement and Tes for the coaching) Felt pretty good. Need to really have my hands set and the bar positioned where it needs to be. It felt a little odd the last set but I did it anyway. Next time I need to trust my body and reset if it doesn’t “feel” right.
Metcon: 5:24 Rx’d. Swings were good…burpees less good!
December 28th, 2009 on 9:42 pm
BS: 205-225-225
metcon: 6:25 w/1.5 pood
December 28th, 2009 on 10:39 pm
Squats: 275 – 275 – 275
Metcon FAIL, my lower back stopped functioning on Burpee #10 of the second round.
December 28th, 2009 on 11:28 pm
185-205-215(pr)
6:02 subbed 1.5 pood
Back squats are finally starting to feel right. A big thanks to Ryan P. And Liz for the coaching and encouragement. I’m sure a big reason for my pr was the two of you!
December 28th, 2009 on 11:34 pm
95-105-115
7:07 w/ 25 lbs
December 29th, 2009 on 7:05 am
Back Squat
5-5-5, 80% of 1RM
Failed at 145 and 135, then did two rounds of 115. This was humbling. I did my one rep max of 185 less than a month ago, but my form today was all messed up (breaking my left wrist, not getting my hands over the top). I’ll blame it on my holiday gluttony.
21-15-9
KB Swing, 2/1.5 pd
Burpees
6:01, with a 40 pound kettlebell.
December 29th, 2009 on 8:25 am
125-125-135
6:32 with #40
December 30th, 2009 on 8:41 am
135 – 155 – 165
7:50 as rx’d