1
Nov
Wednesday, Nov. 2nd and Thursday, Nov. 3rd
Heads Up! Our annual marathon party is this coming Sunday, after the morning workouts.
Come by for food, drink, and limbo.
Wednesday Oly
Touch and Go Power Snatch
3-3-3-3-3
1 1/4 Front Squat
3 x 5
Thursday WOD
Benchmark
‘Trop Mile
Compare to “Nukes” and USMC IFT.
Squat
3×5
Superset with 8-10 ring dips
Post time and all loads to Comments.
Power Snatch – 3-3-3-3-3
95, 105, 110, 115, 110
1 1/4 Front Squat – 3×5
105, 115, 125
Snatch – 75, [email protected]
Front squat – 3×5 @ 105
Metrop Mile – Fast
Squats – 295 – light
Back Squat 6×5 @ 185#
Lower back is sore from yesterday’s cleans, so kept it on the lighter side and decided not to do the run.
Oly
TnG Power Snatches
73-83-88-93-93
First set at 93 was a disaster but the second felt 100 times better
Twerkin’ front squats @ 73
Heads up: There is a Goodwill donation tent SW corner of 96th and Lex this morning until 9am and tomorrow from 6am-9am. Super easy to drop off whatever on your way to the subway. Clear out to make room for more Christmas presents or donate the plethora of hats and scarves you have hidden in deep storage at the top of your closet underneath your Ikea bag of various contact papers….(or is that just me).
They might be there all week. I will check when I donate tomorrow morning on my way to work.
awesome- thanks!
Speed work
3 x trop mile
3 minute rest in between
6:05 – 5:30 – 6:09
5 minutes strict ring dips – 53
this taper is going great, huh?
oly
5×3 touch & go sorta
65, 75, 75, 80, 85
1 1/4 FS
3×5 @75#
Last Friday’s Wod:
30 Dubs
10 ring rows
10 bench press @50%BW
11:55
and then
BS: 125(5)-145(5)-165(5)
No trop mile for me ????
– Oly –
Power Snatch (5×3)
95, 95, 105, 105, 105
1 1/4 Front Squat (3×5)
85, 85, 85
Open gym: lots and lots of stretching
Over Head Squat work then more stretching.
3 Rounds for time: 20 GHD and 6 jumping muscle ups
I think 8:56. Programming by Matt. Getting pumped for my first Trop Mile tomorrow!
My version of last Thursday’s wod
1200m row
100 DU
30 t2b
16:03ish
Every aspect of this wod was slow
Um wtf ?
Whatever I do what I want ????
Oly
Snatches up to 125#, failed 130
Squats – 175# across
OLY
T&G snatches: 68-73-75-78-83
Front squat squats: 3×5 @ 83
5 minutes of strict pull-ups:
41 *1 or 2 questionable reps as I slipped from the pinetum bar.
Not as skinny as ELove and Seda
21 knees to elbow
1min plank
15 k2e
1min plank
9k2e
1min plank
After recalling my conversation with Johanna yesterday my official score was 39.
hahaha, way to maintain your integrity. you’re the best. 🙂
It takes a lot of work to be this skinny. Its all those fancy beerz
4 mile loop (clockwise) in the park: 30:54
7:52, 7:56, 7:25, 7:32
5 minutes strict dips: 66
Wtf!
OG skill work with ashley et al
5 min amrap ring dips: 12
some bar muscle up practice
some cycling t2b practice (skill of the month!)- thank you alejandro for all your help and your patience!
max HSPU contest with ash and sally: 11 PR!
THE CUBS ARE PLAYING IN GAME 7 OF THE WORLD SERIES RIGHT NOW!!!
I want in for T2B & ring dips, next wednesday?
OLY class power snatch
3-3-3-3-3
55-55-55-55-55 worked on FORM!
Front Squat warm-up set 55-65-75
working set 90-100-105lbs
accessory work EMOM 6min 5T2b total 30 T2b
Open Gym did DT
5 rounds of 12 DL 9 HPC 6 PP at 155#
9:24rx
Some goat work (HSPU, strict dips)
Some kipping t2b
Wod with Ashley
21-15-9
Overhead squats @ 63#
GHD sit-ups
Hip extensions
8:09
OG: BS 5×[email protected]
Annie 8:14
100 Walking Lunges – 1/2 weighted with around 27-31 pounds depending if he drank a lot of milk today
Bronchitis recovery day 2
I squatted
I did a max set of HSPUs (10, PR)
I coughed and left.
Progress.
33333 Snatch = 57 lbs
1 1/4 5 X 3 at 85
Thanks for a good first day!
Early morning meeting.
Trop mile 7:41. Unclear if that is PR
Back squat 3×5
235,240,245
Ss dumbbell bench 50×8 per round.
Mile 8:45
Squat @105
Trop Mile 7:37
Squatz @ 115#
switched up weighted pu this week got on the elove strict pu hayride
5 minutes strict pu: 58
few reps short of max effort (24) first min
rest 60 secs
singles every 3-5ish secs.
went roughly as planned… will try different strategy in 2wks.
tng snatch triples with plenty of rest
145,155,155,165,175
you have to do them weighted, like handicapping in golf
Trop mile 5:53
Squat @ 135
Trop Mile: 7:08
BS: 3×5 @ 125#
Trop mile: 7:01 – Dodged a ton of traffic at the 10am
Squat 155# Worked on slow, correct movement during the lift. Felt great.
Sidenote – Is there anyway we can change the blog so we can post GIFs as well?
trop mile – 7:34 no PR
BS – 115
Tabata deads, 165
12/11/10/9/9/8/7/7
1 min rest
Tabata squats
19/19/18…
1 min rest
Tabata row cal
8/8/8/8/8/7/7/7
Trop Mile – 5:28 Pee Are but still just padding on the leaderboard.
Squats – 215
Strict Dips – 12 each round
NO MILE RUN 🙁 Instead 1600 meter row 6:38
Squat 3×5 135-125-130 went out to early @135
Strict Ring Dips 10-10-10 each RD = 30 total
Accessory Work (skill of month) T2B EMOM 10min
5t2b 10 RDs; total 50 strict ring dips
Trop Mile 6:30
Squat @ 155
Trop mile 6:20
Bs 133#
7:11
BS 125
Mile – 9:02 – only slightly unfit, right DTM ????
I really hate running. 5pm is very well aware of that now
Back squat – 133
Trop mile 8:42
5 rep BS @ 103
???? not 20min on the Mile yay!!! 14min ????
BS 93
‘Trop Mile: 8:56. Yuck I really really dislike running.
BS @133#
Happy Eroc? I blogged ????
i’m happy!!
255-265-275(ouch)
10 strict pull-ups after each set
Trop Mile 8:04 PR
Back squats @ 150#
4 strict pull-ups after each round
Cash out: hollow tucks and rolls/supermans
Also comedy hour – me trying to learn to cartwheel. HALP!
Wednesday:
Wod with Melissa
21-15-9
Overhead squats @ 63#
GHD sit-ups
Hip extensions
Melissa whooped my bum
worked on bar MUs, T2Bs, HSPUs
5 min strict ring dips: 13 reps total 🙁
Max HSPU: 15
This is all out of order…..