26
Jun
Monday, June 27th
Strength
Back Squat
5-5-5-5-5
As always, go as heavy as possible for all five sets.
Conditioning
5 repetitions of the following:
***
At the bottom of the hill, start a running clock:
Within 30 seconds, complete:
10 Broad Jumps for Distance
Rest in place.
At the 30 second mark:
Complete one all-out hill sprint.
Walk back to the start to recover.
***
Post all squat loads, and a Yelp review of the 100th St hill to Comments.
245 , rx
For all five, or the last set?
Squat 185 Lbs – Felt good. No strange back pinch etc.
RX run @ around 11 min.
Back Squat:
190-200-210-220-225 (sets 1-4 5 lbs. heavier than last time we did this in April, 5th set was the same). I need to start squatting more, my numbers are way down. Thanks for the tips, Mat.
Broad jumps / hill sprints: Legs were pretty useless after the squats, but they got done.
Chickened out on the broad jumps so did solo sesh at globo gym. 5×5 back squats at 115, focusing on pushing my knees out, which is still a problem for me.
4×5 static ring dips.
Some push presses while I was waiting (had to work in with two dudes)
And yesterday:
98/103/118 pp/pj/Sj
118 ties an old PR
WOD 11:45 rx
155-165-175-180-185. Five lbs off PR.
Fun run.
BS: 195-205-220-235-245
sprints – check
3 Rounds: alternating back extensions (12) and handstand walk practice
BS: 235-245-255-265-275, 15# PR, been doing 235 across, so that’s a big up
100th st hill: always a good time. definitely the place to go with a friend
Cash-Out: Cherry Pie
a) squats up to 225 #skinnydancerlegs
b) ghd situps of the tabata varietal – 9
Dancers don’t have skinny legs! #skinnyE
Matty, that was rhubarb pie!
15min emom: 1squat clean, 2 FS
Worked up to 123 (F on 2nd FS)
Metcon: 750m row, 6c/j @85, 500m, 5c/j @95, 250m, 4c/j @105
13:17
Spicy
Back squats 5’s
175-185-195-205-215
Those broad jumps and hill sprints were horrible!!
113-123-133-138-138
Liked how the broad jumps distracted from the run.
Wendler’s Week 1:
Bench: 80×5, 93×5, 98×5
Squat: 130×5, 150×5, 173×10
Back squat 5s
Wu: 45(10)-125(8)-145(5)-165(5)
5s: 175-180-185-190-155 (pushed a little too hard on the 4th set so dropped down for the 5th)
Broad/bunny hops + hill sprints no me gusta but I did it
BS: 110-115-125-130-135
Hill sprints were funnish
Sadly still feeling Saturday’s wod
BS: 275-275-275-285-295
HillZ: completed.
Back squats x5 up to 195
The magical feeling after hip mobility class faded pretty quick 🙁 #consistencyiskey
10 broad jumps and 4.9 runs up the hill
Yelp Review – Minus 1 star for each run
Wod from earlier this week
3 Rounds: 22:58
Row 750 meters. 3:19, 3:21, 3:17
Rest 2 minutes. 1:03, 1:00, :58
Row 250 meters. 1:03, 1:00, :58
Rest 2 minutes.
Fun with Katie! She loved this WOD. Wouldn’t stop talking about it.
BS 113-133-153-163-168
750/250 rowing wod from last Friday with Lisa, she was hurt and I didn’t want to leave her alone while we all did hills:)
750s 3:12, 3:15, 3:23
250s 1:03, 1:00, 0:56
Front squats 185(3) 205(3) 225(3) x 6
Metcon
For time
66 pistols (alternating)
55 ghd sit-ups
44 cal row
9:43 as Rx’d
225-235-240-245-250. I call it the 5lb walk up
I enjoyed the hills
93# took it easy after my accidental crossfit vacation
195-205-220-235-245(4)
Tried the Dan the Man squats plan but failed
Sprints then 3×5 [email protected] & strict pull ups
115-125-135-155-165
rain sub wod urla – 3 rounds – 300m row – rest while hanging from bar — 20 wb’s @ 20lbs – 10:31
14+4 @95
First 3 mins at 115, fully acknowledged that mistake and ditched the 10s
Well this is the wrong day. Bs 220 and hill stuff
Back Squats 80-B0-85-90-95
The hill wasn’t very fun.
back squat 135-155-165-175-175