WODs 3/7 - 3/13 page 2

[primal_jessjane]

I'm really envious of your improvement! Sometimes I feel like I'm not going anywhere fast with my workouts. Machines just really put me off, they're frustrating to adjust at my gym and I don't like the idea of isolating one muscle group.. I suppose I could practice the Body by Science concept with free weights? I also like the idea of 5x5 lifting, seems more effective and less boring than the typical 10-12 rep protocol.

[Steve-in-MN]

Monday 3-8

“Josh”

21 Overhead Squats (75lbs)

42 Pull-Ups (used 1 band for last 20 reps)

15 Overhead Squats

30 Pull-Ups (used 1 band)

9 Overhead Squats

18 Pull-Ups (no band)

[Godzilla]

Round & Round

Round 1

-5 one-leg squats (Bulgarian split squat, back foot on a bench.) Left leg then right.

-5 hindu pushups

-5 standard pushups

-10 air squats

-max pullups (whatever you can do)


Round 2

-6 one-leg squats, left then right

-6 hindu pushups

-6 standard pushups

-12 air squats

-max pullups


Round 3

-7 one-leg squats, left then right

-7 hindu pushups

-7 standard pushups

-14 air squats

-max pullups


Round 4

-8 one-leg squats, left then right

-8 hindu pushups

-8 standard pushups

-16 air squats

-max pullups


Round 5

-9 one-leg squats, left then right

-9 hindu pushups

-9 standard pushups

-18 air squats

-max pullups


Round 6

-10 one-leg squats, left then right

-10 hindu pushups

-10 standard pushups

-20 air squats

-max pullups


No rest between exercises or rounds.


Finished off with 5 x 10 Hanging Leg Raises

[Fury22]

Snatches 165x1 170x1 175x1,1 180x1,1 185x1,1 190x1 195xNo Lift

Clean & Jerk 215x1 220x1 225x1 230xNo Lift 235x1 240x1 245x1 250x1**PR!!! (missed the jerk though)

Front Squat 235x3 245x2 250x2 255x1 260x1 265x1 270x1**PR

Superset:

--Weighted Pull-ups 42.5x5,5,5 -- bodyweightx8

--Standing Overhead Press 100x9,6,6


I filmed the snatches and cleans today...I haven't filmed myself in awhile...I'm going to put together and post it on YouTube. I don't know if anyone is that interested in Olympic lifting, but maybe some of you Crossfitters may be.

[Vick]

My attitude is "this is a weight I'm going to lift". My goal is to move that weight in good functional reps for 50 - 70 seconds. Once I do that I go up to a new weight that has to be lifted. For me it is about setting my next goal and achieving it.


That keeps the boredom out of it. I'm not working out once a week, I'm testing my strength once a week to see if I've achieved my objective.


Sometimes a new weight will mean a good time but sloppy reps. As I get stronger the time comes down as I my reps go into the weaker area of the range of motion. The final step allows me to keep my form and get it over the 50 seconds.


I'm not doing much isolation. Those 5 exercises are covering my core as well as my arms and legs.


What is really weird is throwing in the occasional session of static holds.


Leg Press


Jan 4th 520 lbs for 63 seconds

Jan 11 540 lbs for 64 seoonds

Jan 18 560 lbs for 43 seconds

Jan 25 560 lbs for 58 seconds.

Feb 1 three static holds for 1 second each

Bench press 425 lbs

Dead lift 555 lbs

Squat 575 lbs

Feb 8th 590 lbs for 58 seconds.


Since feb 15 I've been pounding away at 610 lbs.

[gini]

Wow, I feel like a wimp after reading the last few entries! Nice work everyone! I did a 22 mile bike ride on Saturday (it was in the 50s here) and at the end I managed to fall off of my bike into the driveway. Dismounting in clips is always a little tricky, when you're an idiot like I am. Anyway, I'm trying to not bruise myself any further.


2 mile run

2x:

20 lunges

60 second squat hold against the wall

60 second plank

15 push ups

[primal_jessjane]

Vick, you can deadlift 555lbs!? You must be a big guy!


@Fury, good job

[Vick]

@ Jess it is a static hold. I only move it about 1" in the safety cage, and then only for 1 - 5 seconds.


That is enough to trigger the sequential stimuli of the differnt muscle fibres to create failure before the fibres have a chance to recycle. Those one second lifts resulted in a 30 lb gain the following week.

[Get Primal]

Haven't posted anything here lately, good to see it still going strong. Most of my workouts these days are on the rower or strength workouts geared toward improving strength for rowing.


Today: 10k row, followed by 20 squats (135 lbs), 20 Elastic band seated rows. Repeat 5x for time (not the 10k row).

[Fury22]

Video from yesterday:


http://www.youtube.com/user/Fury22?f.../0/ErNbgLyjvfw