January 26th, 2012
REST
Competitors:
Wod 1 – Overhead Press 3×5 @ 85% then 2 max effort sets at 50% .
Wod 2 – 5-10-15-20 Burpee Hand Release Push Ups (strict) and KB Swings (55/70).
Wod 3 – AMRAP 8 Min. Ladder up from 1 rep till clock runs out: pull ups and C&J (80/55k).
January 25, 2012 at 8:39 pm
Brett has a home wrestling meet thursday night at 630 pm. Come if you can
January 25, 2012 at 11:38 pm
To Kyle D, Amy L, and Megan S. ,
I will have to drive solo to the event because i have to work at 1900hrs. I will get to the event at 0830hrs, so don’t worry if i am there a little later than you. Looking forward to competing with you guys!
January 26, 2012 at 6:39 am
Amy and Megan,
What time do you guys plan to leave?
January 26, 2012 at 4:29 pm
I will be driving solo as well, coming from Davenport. Plan on being there at 8:30am. See you then!
January 27, 2012 at 11:45 am
I will be at the gym in the morning… I can drive jump in with someone, whatever is good
January 27, 2012 at 8:06 pm
Hey guys, my wife and I will be driving separate. Plan on us being there no later than 9:00am.
See you guys tomorrow!
January 26, 2012 at 8:28 am
OHP: 40k
Burnout: 23 & 19 @ 25k
WOD 3: 6 + 10 reps Rx
WOD 2: 6:48 Rx
WOW! 3 tough workouts today! My body hurts.
January 26, 2012 at 8:28 am
Wod 1: 7.10
P: 55 x 3
Burnout @ 40k – 9 & 11… Not sure how I got more on the second set.
January 26, 2012 at 8:59 pm
Wod 3: 5+8
January 26, 2012 at 9:49 am
A little about running since it’s rest day and I’m geekin’ on the computer. I was talking with Scott Gall the other day about people’s assumption that you “just run”. You know, everyone can do it at around age 1.5ish. Not true. Just like people come in and tell Armand and Sarah they know Olympic lifting and then do light deadlifts like a camel, running is almost worse because you “just do it”.
So how do you run? (Hopefully not like me.) Remember that almost all professional runners go at a rate of 180 steps/min. So the next time you’re out count every time your left or right foot hits the ground in 1 min x2 = steps/min.. If you’re not around this rate, you’re probably heel striking which is the equivalent of hitting the brakes every step. If you have back/hip/foot pain this may be a good indicator that your foot’s on the ground for too long and you’re kickboxing the earth every step. If you have any questions, ask someone who runs well (not me) like Armand, Sarah, or Scott at the Runner’s Flat.
Have a great time at the Corridor Competition or the Snowshoe Nationals on Saturday. Seek and destroy.
http://www.mobilitywod.com/2010/09/runners-legs.html
January 26, 2012 at 9:59 am
OHP: 32k
Burnout: 18 & 14 @ 20k
Wod 2: 7:42 w/ regular pushups…. not a very good directions-follower!
January 26, 2012 at 7:57 pm
wod 3: 5 rounds + 10 reps
January 26, 2012 at 5:39 pm
3×5 @ 67k burnout 40k 22, 20 reps
WOD 2 5:51 rx
WOD 3 6+11 pwr clean push press 80k
January 26, 2012 at 5:40 pm
Wod 1- 4:52Rx
Wod 3- 1 c&j shy of completing 6rds
January 26, 2012 at 5:56 pm
(1) 5:19rx
(2) 67k…18 and 20 at 40k
(3) 6 rds plus 11 reps
January 26, 2012 at 6:23 pm
OHP 60k
Burnout @ 40k = 17, 13
WOD 1 = 5:44
WOD 2 = 5 rnds + 7 reps
January 26, 2012 at 6:26 pm
OHP: 55, 57, 60 then burnout @ 35k – 20, 16
Wod 2 – 5:35rx
January 26, 2012 at 7:06 pm
37k. 22k for 21, 16
Wod 2 5:51rx
Wod 3 5 rnds plus 9 reps rx. I think I need to be more committed to going until failure before I take breaks. Think I could have done better.
January 26, 2012 at 7:30 pm
wod 2, 5:49rx
wod 3, 7rnds rx
January 26, 2012 at 7:38 pm
Burpee/kb: 7:03 Rx
CJ ladder: 5 rnds + 8 reps Rx
January 26, 2012 at 8:31 pm
75 k ohp 23 21
5:28 kb burpee
7 rds + 13 reps
January 27, 2012 at 8:08 am
Burled/Kb: 7:20 rx (75/65 alternated)
Ohp: 55/60/65 burnout @40k 15/17
Amrap: 5+8 (plus first round no jerk)
Those were rough!