Reply With QuoteYeah im doing it.... Great work mate. I only got 111. Holy burning quads batman!Originally Posted by hank
What's your Murph time? Love that WOD.
hank
Yeah im doing it.... Great work mate. I only got 111. Holy burning quads batman!
Nice work dude. Def a tough day on the quads.
I was going to do it again today to try and get 120 but I think I'll save it for the heavy overhead WOD we all know is coming. Keep me posted on your scores on here. I didn't do the Open last year but am really enjoying it.
hank
This last week, I'll start putting down what I'm doing for cardio:
Mon
Bench Press
165# X 25 ( 14, 9, 2 )
1 Arm Dumbbell Row
75# X 25 ( 12, 10, 3 )
Single Leg Split Squat
130# X 25 ( R 12, 10, 3 ;L 12, 10, 3 )
Back Extension
BW + 25# x 25 (16, 9)
Tues
Front Squat
135# X 25 ( 13, 10, 2 )
Straight Leg Deadlift
175# X 25 ( 12, 10, 3 )
Standing 1 Arm Dumbbell Military Press
60# X 25 ( R 11,9,4,1 ;L 11, 7, 3, 1,2,1 )
Pull-up (Underhand Grip)
BW x 25 ( 8,4,3,2,2,2,2,2
Weds
Deadlift
185# X 25 ( 11, 10, 4 )
Side Lunges (Dumbbell, Goblet Hold)
75# X 25 ( R 12, 8, 5; L 12, 8, 5 )
Dips
BW +25# X 25 (15,10 )
Seated Wide Grip Cable Rows
135# x 25 ( 11, 10, 4)
Thurs
Box Jump
BW @ 36in X 25 ( 11, 5, 7, 2 ) On set two what would have been rep six my foot didn't clear and explosion happened, three feet is high.
Inverted Body Rows (Feet Further Forward)
BW X 25 (14, 11 )
Standing 2 Arm Dumbbell Military Press
55# X 25 ( 12, 6, 4, 3 )
Pull-up (Overhand Grip)
BW x 25 (5, 3,3,2,3 assist @ 28lbs 5,5)
Friday
Friday, did the Randy Couture Grappling circuit with six 50,55,65,65,55,50lbs.
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Deadlift x8
http://lockerz.com/s/186563129
That's from box jumps...get some.
Last edited by Soldat_Américain; 02-28-2012 at 12:19 PM.
Back in the swing of things this week:
Bench Press @ 205# for 15-15-15-13-2 reps
Parellel Grip Pull-ups @ Bodyweight (271#) for 12-8-8-7-6-7-5-5-2 reps
Rear Foot Elevated Single Leg Split Squats @ 35# for 15-15-15-15 reps
Straight Leg Deadlifts @ 185# for 15-15-15-15 reps
Swill Ball Arm Saw 4 x 12 reps
Pallof Press 4 x 12 reps
Prowler Sled Push Low up / High back @ 225# for 50ft x 3 trips
Backwards Sled Drag up and back @95# for 50ft x 3 trips
Speed Jump Rope 3 x 50 reps
So the guy who was spotting me was like...you could have done six of that, you ain't gonna get better if you don't push yourself...only needed two reps and I did three.
I need a recommendation for a bicycle. I am fairly tall (almost 7') and a bit on the heavy side. I just need something to go riding with the family. One or three speed. Nothing fancy. Up to $500.
Thank you
I'd walk into a shop and see what they could do...500 limits your options on a good bike.
In the low 50s usually when I am doing it with weight start to finish. My bottleneck is the pull-ups. I don't have a good place to do them most of the time, so I am often using rope. Also, much of my running is done on days like today when I am running through ankle deep powdered snow, and ice, which leads me to what I did this morning:
13 mile run with ~30lb pack. Just grabbed a sandbag I had and put it in a pack. Probably do some presses, and rows tonight after supper.
Holy shytballs. Open WOD 12.2 as follows:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
I won't get very many reps at 165 that's for sure. This will suck.
hank
That's truth. Bikes have gotten so expensive. I just sunk $3K in a 29er mountain bike and its nice but not that nice. You want nice wheels, its spensive.
hank
After seeing that I'm glad I don't participate in the World Series of Exercising (Crossfit Games to the lay person). I just don't see the fun in basically being labeled "the best at exercising." 12.1 was basically Villain Challenge 1 from StrengthVillain.
Side note: hank, if I knew you'd been posting again I'd spend more time here.
Back at you Hawkeye4077! How you been, my man?
12.1 was awesomizing and 12.2 will be a blast. I just hope I can get 60 reps. That will be a huge victory for me.
Are you CrossFitting?
hank
I did up until I finished school and moved back home. The nearest affiliate to me is a 40 minute drive both ways (on a good day) and the same affiliate was half that far from school. So now I'm just training at home, specifically on the "strength" portion of "strength & conditioning". It's just easier right now with the limited space/equipment I have.
I might do an 8 week CF cycle (out of convenience) at my affiliate here coming up because I'll be lucky enough to get to work in the same city for that amount of time
Nice. Good for you. These days, strength is critical to CF. Who the f*ck can do 210 pound snatches AFTER 90 reps at lower weight? I predict there won't be 500 guys worldwide that get any reps at 210.
hank
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