Front Squat 5-5-5+ (65-75-85%)
Add 10 pounds to your training max today
Rest as needed
3 rounds for time of:
Run 500 meters
100 walking lunges
20 minute time limit
Challenge of the week: max reps pull ups
Monday the 25th of July, 2011
Posted on July 24, 2011 DM
14 Responses to “Monday the 25th of July, 2011”
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Time was awful – 22 on the dot.
Does this WOD have a name? Maybe “The Crusher”
Call it “Jello”……b/c that’s how imagine my legs will feel after…..ha…..ha…..ha
Front squat for the first time in a long time.
185×10
WOD
14:52
Did Wod 3 of swamp monster at 185#. First time doing 25 HSPU, so happy with that, but the time was aweful. Took a full 24 mins. Great, tough WOD.
Congrats to everyone who participated in Swamp. Heard it was awesome again.
CF Jackson Hole at almost 7,000 Feet. Talk about system shock.:
All classes start with a Tabata, then strength work, then WOD. Cool stuff.
Tabata lateral hurdle hops, 8 rds. Held 31 reps except for one rd at 27. Felt like a fish gasping for air out of water. Crazy feeling. Couldn’t breathe deep enough to get any air. Had to walk outside.
Split Jerk 3-3-3-2-2-1-1 (last set at 100KG (220#). Felt light.
Fat Helen (2 pood). knew I was in trouble at 2:56 round 1. Thought about going unbroken until i ended up walking during my runs. 11:23. Give me 100 degree miami over this.
Need some more time at altitude. Great box though.
Fat Helen is chest to bar right?
That’s still a good time.
Neat way to run a class.
How many people were split jerking?
Tabata before Strength, seems like that would zap the purpose of strength work. No? Perhaps Im old fashioned…
Somehow sprained my foot. Can barely walk.
For a Dino like you tabata fork lifting may take the gas out of your low mpg tank, but for an RC tabata building climbing is no big deal. Get with the program.
AM, after spending 4 weeks at 8000 feet and then 2 days back in the miami heat, I can confidently report the heat is much worse. It takes about a 3 days of working out in altitude for the body to adjust and then its no big deal for most WOD’s. The heat, however, constantly pounds.
PowerBear Heavy DL Day
Worked up to 425 for a single. Felt light!
3×1 315 with 2 red bands (red band stretch to 41/2 steps)
Perverse Hypers – 3×6-8 reps 50lbs/90lbs/90lbs
20 secs Static Holds Back XTensios with 25 lbs x 3
GHD Sit Ups with 26lb KB 2×15
Magic 50 (Ross style) with 40lb db 7:41 – contemplating doing this once a week and increasing 5 lbs until it takes more than 8:00 to complete the wod.
Dom – are you still training for your marathon?Logging many miles a week with “The CareBare” Power workouts could be the culprit.
Swamp monster WOD 3. Rx rep scheme but scaled to 185lbs. Butchered the time domain. Took 25:45.
Reverse hypers 3×15 50-70-90lbs
K-roc, I hear you but it depends on the goal of the workout. 4 minutes of elevated HR whould not have a big negative effect on your strength and will lead to an overall fitness gain. Maybe not on a PR day but on the regular, I think it is a good change of pace.
But everyone knows I love me some Tabata.
JW – Miami in July is as tough an element as there is anywhere in the country. wind, hills rain, etc.. nothing takes a bigger cumulative toll. Just look at our gym times across the board from Feb to July. This info is not new to runners and triathletes. Control what you can – your hydration and nutrition.
Swamp Monster Day- all 3 workouts w about 2 hrs rest in between each-
WOD 1- 6:23 Rx
WOD 2- 9:17 Rx- broke down, not happening; did better on this one in testing w only 20 min rest
Wod 3- 60 reps Rx- got 5 reps on PC; 4 fails; way heavy for me
I am humbled..