Tuesday, February 2nd, 2010
February 1st, 2010
Workout of the Day
A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS
Here’s another video of a CFW member’s accomplishment. Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it… Way to go Steve!!!
Categories: L Pullup, Split Squat, overhead squat, sit-up, tabata
I love that not only did Steve do the muscle up but halfway up he saw fit to make a crazy face. For those who weren’t present this was AFTER he maxed out 1RM on his bench just shy of 300 lbs. Beast.
25:50…lucky numbers !!
Love the vid…way to do Steve!
Todays WOD – 115 OHS X5
Tabatha sit ups – 113
Did not have time for the one leg split squats – shucks!
Congrats Steve!!
OHS – 55×5
Split squats started with the 20# DB and could only get 4 reps before reaching actual failure so dropped to 17.5# and managed 6 each leg for the last 2 rounds.
Tabata sit ups – 91
Steve….Sweet buddy……I’m next (or next, after the next person….
)
Turbo……what do those numbers mean for the workout? …..I am going to do it tonight at work….. (especially the OHS)
E.
@Eric
The first # is the eccentric portion
The second # is the bottom of the movement
The third # is the concentric portion
The final # is the top of the movement
Each # indicates how long that portion is to take. So, 42X1, means:
4 second eccentric (negative)
2 second pause in the bottom
stand up as fast as possible
1 second pause at the top
worked up to 155×6 and 160×3 for OHS
L-pullups were 8-7-6-5-4
Split squats 40×9, 55×7, 55×7
Situps 91
OHS 115# x 4 for all sets, could not do tempo wrists too sore
Did chest to knee pull ups 4-6-6-5-4
Split Squats 25×4, 25×4, 25×4
Sit ups 114
OHS 135 x 6 155×2 (failed shoulder was getting sore so I bailed)
L-pullups 6, 5, 5, 5,5 (pretty sloppy though.)
Split squats 75 x6, 75×6 70×6 (TOUGH!!!)
situps 85
Thanks for the explanation B.
Ran 1 mile 6.5 minutes…..
E.
OHS 95×5 100×5 105×3 105×3
L Pullups 3-3-3-3
Split Squats 25#DBs 6-7-8
100 GHD Sit ups 4.48