“Fughetaboutit”
1 rope climb
135 lb thruster, 7 reps
300 meter run
3 rope climbs
135 lb thruster, 14 reps
500 meter run
5 rope climbs
135 lb thruster, 21 reps
1000 meter run
Last completed 10.13.10
Friday the 24th of June, 2011
Posted on June 23, 2011 PANOS
22 Responses to “Friday the 24th of June, 2011”
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Whats the sub for rope climb?
Whats the sub for thrusters?
And finally whats the sub for the run?
Hey Sebas-go fly a kite instead!
LOL!! what is sub for flying a kite?
I am crying right now b/c this is going to kill me! Ah, the damn RUN! I will be there!
Allan,
Im laughing. However the sub is G.F.Y.
Ask me in the gym for thr translation.
Sub for rope climbs is floor rope, 5/1.
Sub for thrusters is a lighter thruster or a dumbbell thruster or maybe even a sandbag thruster
If you cannot squat you’ll do a heavy dumbbell press.
If you cannot run, you row.
If you cannot row, you’ll do the hand airdyne.
What are sub for any ropes?
Shimi,
I can be the first to tell you, from experience of course the sub for rope climbing is: excuses
but you can dead hang pull up 3-1 or get a towel to practice grip, and do pull ups that way 3-1
5k row this morning @ 21:53.6. Now at 251,000 meters since first getting on a Concept 2 rower two years ago.
lol!!! I prefer P.Y.T!!! LOL but G.F.Y….NOOOOOOO
Powersnatch: 95×3,135×3,155×2,165×2,175,175fx2,175
Powerclean and front squat: 135,155,185,205,225×4
8 min amrap 15ghd/25 thruster@45/15 back extensions. 3 rounds
5-3-1 DL
5×235, 3×270, 1×300(slight curve)
Practiced Power Snatch
3×95, 3×105 1×115(PR) [UGLY]
Equinox Wod
“Friesday!” (made up wod) [3 Rounds]
10 Burpees Power Snatch @ 75lbs
10 Dubs
15 Pull ups
15 Back Extensions
Real Strength
The Squat
No knee wraps. No super suits. No bouncing. Strict style only.
One rep with body weight — achievable by any man.
50 lbs. over body weight — starting to develop superior strength.
100 lbs. over body weight — your goal to work toward.
This should be achievable with hard work.
200 to 300 lbs. over body weight — WORLD CLASS.
5. The Deadlift
Body weight plus 150 lbs. is rated as being within anyone’s reach.
200 lbs. over body weight is rated as SUPERIOR STRENGTH.
300 lbs. over body weight is rated as ADVANCED LIFTER status.
400 to 500 lbs. over body weight is rated as WORLD CLASS.
oh man. i was finding everything the 1950s book had to say about strength pretty sweet until it said no bouncing on the squat. the stretch reflex is like evolution’s gift to strength training. now i have to discredit everything else Kroc has posted from it.
Jerk singles- 165#,185#,205#,225#,235#(f)- need to work on better rack position
I wish I had known flying a kite was an option
Chad, to deny the “Roc” would be detrimental to your strength.
I am a superior deadlifter.
WOD 18:01
Legs toast after yesterdays pistol-fest.
Keep that row up young man!
Make it a million.
Do Army Rangers do thrusters at 45#?
Just curious.
K-roc, I would like to believe you but I am now under the impression that legit feats of strength can only be demonstrated with the use of non-revolving barbells…thoughts?
Dan, yes. And rangers would have probably done 26 per round.
Non-revolv barbells = harder work. Exactly why we’ll be getting an Apollon Axle in the future and possibly a log bar. However, step outside the box for a moment. There is a difference between demonstrating feats of strength and being a truly strong man. As far as legit feats of strength, would you discredit a man who could lift a loosely packed 300lb sandbag from ground to full extension overhead? Not a barbell but I can guarantee you there are relatively few men on earth that can accomplish that. Certain exercises build TRUE rugged strength and others utilize technique to move big weights. Just as you have huge “bodybuilders” that APPEAR strong, they use much less poundage than the exterior would have you assume. Contrarily, a man 5’10″ weighing 185lbs squatting 600lbs, benching 400lbs and Deadlifting 500lbs is a force to be reckoned with! Ultimately it is up to the individual to decide whats most important to them, and what training suits their musculature and personal goals. For my body type and goals, I have little interest in running 5000m under 16 mins or being able to perform 150 pullups in 3 mins. No “Kool-Aid” for me thank you.
As regards the sandbag, I generally have to agree odd implements are a grea way to display strength feats. However the general circumstances of the feat must be considered. Does the performer display a moustache, or posed in a black and white photo slightly embarrassed by displaying their well muscled physique?
Why, just yesterday I saw a man in work clothes, with a handle-bar like moustache and without warming up, make an incredible display. He snatched, in one clean motion a 5′ long non-revolving bar-bell of weight 100lbs overhead. Due to his gangly and unbecoming height the distance appeared to be no less than 8 feet!