Friday, January 22nd, 2010
January 21st, 2010
more jumping?
Workout of the Day
A. 5 rounds:
3 Overhead squat at 3010; rest approx 90s
3 Supinated Grip strict or weighted chin ups at 3010; rest approx 90s
B. 3 sets of 25 (or 10, or 15) GHD Situps unbroken
(Note… if you break any set, stop the set there for all exercises… ie if you get 2 reps on the overhead squat before dropping, do not pick it up for the last rep)
Happy Birthday Brad S. & Smokey Jo!
Categories: ghd situp, overhead squat, pullup
Happy Bday Brad!
as well whiteboard beware, Will is going to be there soon.
away from home wod #5
A. 5 rounds: 5 hspu, 10 bench dips (no comparison to rings), 15 pushups.
approx. 20 mins, did not have timer… hspu’s were head to pad ~2 inches off the floor, these took all the time, had to bang out one at a time for the last 13 reps. failed on several attempts.
B. 5 rounds: 10 thrusters @ 50#, 10 burpees, 45 seconds rest.
approx. 9 minutes ish? burpees were slow after the 100 two days ago. thrusters are my new favourite thing. only the third(?) time doing them, and these were light but still challenging and a good combo with the burpees on the legs.
point of friendly advice: unless you are badass like one of our trainers, go EASY on those GHD’s. :S
Overhead squat 50/55/60/65F/65
Failed on the fourth set, my grip was wrong and it just felt off. Got it on my fifth – that’s a PR for me by 10#.
Did weighted pullup negatives used 30#/35#/40#/45#/45#
3 sets 25 GHD situps unbroken.
Got my OHS to 100# X 3 but it wasn’t pretty….Got frustrated cuz I couldn’t PP or PJ the wt from my shoulders into the OHS wide grip….truth be told, I had tears!
Had done 85# for 8 reps on final set the last time we did this similar workout but today was an ugly shoulder day. Failed at 90# then went down to 85# and finally got it up over my head….then went back to 90# and 95# and I was determined to get 100# – that was the ugliest but I got it done.
I’m sorry for the tears Brendan, haha, but thank you for telling me to stop shaking my head and for pushing me to try it.
(Way to go B, I cried on my birthday! Just kidding)
Thanks for the Birthday wishes CFW….Happy birthday to you Brad my birthday buddy
@Smokey Jo
The tears just mingle with the blood and the sweat. Good work today, way to not give up!
Forgot to post my workout yesterday
2hr uphill hike at the O’heo Gulch
Today
2hr walk followed by
5 rounds of
10 squats
10 push ups
10 sit ups
5:37
Thanks Brad for the help with the OHS squats and getting me to go for that last set, I can do it…….
Every day here makes me look forward to the next…
E.
Happy birthday Jo! I’m sorry I missed you hitting 100! Great job! I *knew* you could put that bar up there!
A) got up to 140 pounds and 55 pound weighted chin up
B) 3 X 25 GHDs