Monday 11/2/09
November 2, 2009 in Uncategorized
Working hard on a Saturday morning!
Classes
3rounds
30 squats for time
rest 1 min between rounds
15-12-9
95lb push press/push jerk
pull up
Coach’s WOD
21-15-9
115lb push jerk
Chest 2 Bar Pull ups
then…
30 sit ups with 25lbs
This is a hit n run till later:
First, this AM when I walk in and see what appears be Massage table set up I completely mentally FREAKED out of fear that this WOD is soo freaking horrible, Ben needed an Extra Torture device to loosen us up after. Then when I looked where the WOD is normally posted, NOTHING is written except “Bragging Rights” (“Holy hell Ed, it is must be some kinda Ben’s Choice Day! Wait where’s… Cripes Sake, I don’t see Kat, I hope they didn’t have a fight- The Music is already loud, folks look tired already this is gonna SUCK… What does he have in store…” So I s l o w l y sign in looking around to see if I have been noticed and to look for an escape, only to see Mat (who BTW, has a friggen hilarious story about his morning…but I’ll let him post it) D and about 7 others, then I realize that the WOD is posted on a different Wall- No one looking at it is smiling, but no one is crying either- well not yet, so away we go WEEE!
Squats for time- SUCK. did em’ though. Don’t remember my time…
Used 95 for the 15-12-9 , and a blue band (first), then Blue n red (2nd 3rd)- it used to be blue green for all so I am getting somewhere).
Had grip issue- weak forearms (cramps) for some reason- over gripping? I donno…I looked like the Kung Fu Grip off of an old GI Joe Doll…I guess I was up later than usual watching the Yankees beat the Phillies- No I am not a big Yankees fan, but the Phil’s beat my Rays Last year, and I gotta stick with my division- and went running yesterday and likely didn’t eat enough. I will be back tonight, the coaches WOD sounds interesting, though I am afraid of the Chest to Bar pull up being EXACTLY what it sounds like…
Ben/Kat- You gonna post more pics from Saturday?
Till Later.
Ed
Ed,
Definitely going to have some pictures up. Unfortunately our camera was out of juice early so we are waiting for a few people to email us the pics.
Thanks for another memorable post!
Coach
After a decent class this morning.. my “two” a day turned into “one and maybe a quarter day”…Once Ben saw how miserably i was rowing..but on a good note I am definitely feeling stronger and perhaps the belly is shrinking…
still fighting the flu (no, it’s NOT H1N1)…weaker than a new-born kitten, but the mental medicine of the gym was most beneficial today!
Warm up
4 rds:
1) barbell complex 95# [6 rep's ea:deadlift>bent-over row>clean>front squat>press>back squat>push ups]
2) Hip-Mobility drill
3) shoulder mobility drill
training
1) work up to 1RM push-press then…
6 rds:
2x 85% 1RM push-press
5x shoulder dislocate stretch with pvc
2) 6 rds:
6x sand-bag deadlift/squat 80# bag
6x long jumps
3) 6rds:
8x KB romainian DL @ 24kg
6x “Scotty Bob” @ 25# db
just got home and realized that i skipped 30 weighted situps. i will do them as soon as i finish this big ass pork chop i’m eating
To quote Gilley, “dominated” the wod today. First time doing as Rx pullups in a wod.
Squats 3:56
15-12-9 5:00
Tomorrow morning I’m gonna feel it.