04 Feb 09
Wednesday
WOD
Shoulder Press 3 sets of 5 reps (as heavy as possible)
Rest 3 minutes
Finish with the following:
3 Rounds of 21, 15, and 9
Deadlift (225 men/155 women)
HandStand Push-ups
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February
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- 27 Feb 09FridayWOD2 rounds for time of:10 Standing...
- 26 Feb 09ThursdayWODShoulder Press (5 sets of 5 re...
- 25 Feb 09WednesdayWOD3 RoundsRow 500 meters25 Good...
- 24 Feb 09TuesdayWOD"GinaW"For Time:25 Tire FlipsTh...
- 23 Feb 09MondayWODBack Squat3 reps of 3 sets (as h...
- 20 Feb 09FridayWOD4 rounds400 meter run25 x Sumo D...
- 19 Feb 09ThursdayWODSomething safe for Wabbitt.Wei...
- 18 Feb 09WednesdayWOD5 Rounds for Time10 Split Cle...
- 17 Feb 09TuesdayWODPush Press (3 sets of 3 reps as...
- 16 Feb 09MondayWODBack Squat3 sets of 3 reps (as h...
- 13 Feb 09FridayWODPower Clean1 set of 5 reps as he...
- 12 Feb 09ThursdayWODChoose your poison:5K Row or R...
- 11 Feb 09WednesdayWODHow many rounds can you compl...
- 10 Feb 09TuesdayWODFive rounds for max reps of:Bod...
- 09 Feb 09MondayWODBack Squat3 sets of 3 reps (as h...
- 06 Feb 09FridayWODFor time:50 Box jump, 24 inch bo...
- 05 Feb 09ThursdayWODWeighted Dips3,3,3,3,3Increase...
- 04 Feb 09WednesdayWODShoulder Press 3 sets of 5 re...
- My vicious watchdog pulling security on the couch....
- 02 Feb 09MondayWODBack squat: 3 sets of 5 reps (re...
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6 comments:
Mike- for our edification, this means 21-15-9, not 3 rounds of (21-15-9), correct??? I'm just saying...!!! I put up a new warm up to introduce everyone to the 10 foot slosh pipe we made. We had a trial run with it tonight, it was like drunk man walking!!!
Hound - Can you leave me your work number again, I need to get the car back in and I don't see my butt getting up at 6 anytime soon!
Thomas you are correct. You should probalby make at least one person do thrusters with the slosh pipe instead of deadlifts. I'm sure it would be entertaining.MP
Okay, so that's what the gibberish at the bottom of the warm-up was about--we were too cold and drowsy this morning to attempt untangling that one, so it will have to wait until tomorrow. Who wants to place bets about my falling on my head with that one, though? I'm going to have nightmares about being pinned to the floor with a slosh pipe now...
I was moderately pathetic today. I hate presses. They are boring, and they don't make sense to me--at what point in my life will I not be able to use my legs to hoist something over my short head? I'm really just complaining b/c I'm bad at them. I managed 4, then 3, then 2 reps at 60#, so they put me up for that, but I really only managed the full five in a row at 55#. I think my one rep max was 65# before, so I don't know how that stacks up. I did the workout with rx deadlift weight and 2 blue bands for the HSPU in 7:57. I think I'm close to managing real HSPU, but not that many after presses and heavy (for me) deadlifts. In other news, I did not fall down or flip over today (that makes 2 in a row!)
Wabbitt
Oh yeah, I nearly forgot the requisite smack talk. Here goes: Hound, I will crush you!
Mike,
Today triggered to my strenghts. 215# for 5, and a time 3:59 for the workout, beating my old time by 18sec.
Wabbit, if you put more effort into your press you would actually move up. I saw you slacking.
Good stuff today, my new deadlift technique is paying dividends.
Ron
Slosh pipes suck!!!
As for the WoD, not so much. SP 105#, and DL, HSPU 8:39 (I did my HSPU with my feet on the dip bars but DL's were Rx).
Ron, you disgust me.
Mike I have something I want to send your security team. My sister makes all natural, holistic, dog treats and I'm sure your troops would enjoy them. Just let me know how to get your mailing address and I'll send you a bag gratis.
Thomas my work digits are 692-2424, and did I mention...Slosh Pipes SUCK!!!
And Wabbit, it's pretty impressive that you can shoulder press your body weight. You 65lb weakling.
I think that's got all the bases covered.
H.
H. Thank you for the offer, you can contact me at perry173@msn.com and I'll send you my mailing address.MP
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