Thursday, January 21st, 2010
January 20th, 2010
strong is beautiful
Workout of the Day
Back Squat 3-3-3-1-1-1
5 Rounds for Time:
5 Handstand Pushups
10 Ring Dips
15 Pushups
For those competing in the Big Dawgs Championship Series this weekend, use ~50% of your estimated 1 RM squat for 8 sets of 2 with 45s rest between sets… focus on using maximal force to move the bar as fast as possible. Do 3 rounds of part B, use only one set per exercise per round. Keep sets one rep short of failure. (i.e. if you kick up to the wall and feel that after 3 reps of hspu you might fail rep 4, come down from the wall and move on to ring dips). Treat it as “not for time” and pace yourself through the workout focusing on executing great reps.
Categories: back squat, handstand pushup, push up, ring dip
@ Nik
I’m in awe of those muscles. As coach Steve would say ‘Bad Ass’!
Sweet Jesus Nic…… Old Dutch called and wants you to return the Ripples for their chips….
Damn it I gotta miss this workout ………
E.
old dutch…ripples…I love it! That’s right Nic…as Mandy would say I would say, “Bad Ass”…great pic!
I was pleasantly surprised at what only a few short months of pull ups will do…and how often do we get to see our back sides…never !…
thanx MLC for taking this pic…good confidence booster…
thanx for the posted compliments…I appreciate them and coming from fellow fire breathers they mean a lot…
Many have already have seen this but many have not so I am posting again. This is my fav CF article by far and is tune with Nic’s pic above.
http://www.againfaster.com/articles/from-the-archives-you-are-beautiful.html
Nic
Looking great. I want some of those Ripples.
Nice everything!
@MLC
I had never seen this article before but I REALLY enjoyed it….thank you for the link!!!
Love that article! I like this one too, http://gubernatrix.co.uk/2009/10/strong-is-beautiful/
Finally got a chance to BS I’ve been missing them recently, 1×145, 1×155, 1×165, and 1×175 A new PR by 15# woohoo!
The WOD was a killer, everything was modified and I realized halfway through that I have to write on a chalkboard for an hour tomorrow morning…we’ll see how that goes
@ Nik….Looking HOT girl!
295×3, legs felt strong and wanted more but the back wasn’t so sure so stoped there.
part b 12:4?, triceps and chest were totally destroyed!!
Can’t back squat so did DB split squats – 3 sets 10/9/8 holding 15# in each hand.
WOD 19:21 doing HSPU’s on a box and modified ring dips – all toe pushups though!
Nic – awesome picture – good work!
Kimberly – congrats on that PR!
235 Zercher squats
22 mins WOD + ab mat.
Total muscle failure. Felt like i had 10 year girl arms on a 37 year old body by the second round.
This one will take a few days to recover from.
@chris
Yahoo Zercher!
PR on my Squat – 1 x 205#
Did the WOD slow and steady…lol….tough stuff, gotta work on those things.
Ooppppppsssssss……I accidentally posted as Turbo…..I am the one that has trouble with hspu and dips! lol
1RM BS
215# F
210# went up real gud !
now it’s really me.
Back Squat 3×115#, 3×135#, 3×145#, 1×155#, 1×165 (f) this is my 5 rep max so I guess I haven’t recovered yet
So Coach Brad was the voice of reason today and urged me to scale to 5 rounds of 3 handstand pushups, 6 ring dips, 9 pushups – finished in 8:44 so I guess I could have rx’d that in under 22 minutes. all movements rx’d but kipped on the HSPU. Actually the HSPU and pushups were the hardest, ring dips were ok.