We’ve got a lot of work to do this week, get in early, stay focused.
Main Course
- Skills:
- Pistols
- Deadlift
- 75% x 5
- 85% x 3
- 95% x max reps
- Fortitude:
- Tabata Row
- used the programmed row on the erg monitor
- record max reps to logbook and standards board
- Tabata Row
Dessert:
- 3 rounds
- Max Hold Planks for time into max rep V-Ups
- record V-up totals for each round to comments
Food for Thought:
“It is not the danger that makes us afraid - it is the fear of danger.”
by Tony Blauer
Pistols – I just played with these today. They seemed a little harder than the other day when I tried them, and I’m blaming Cindy.
Deads – 243×4 – Mike said I rounded my back a little on that last one.
Tabata Row – 718m
V-ups – 10 total (4,3,3)
Pistols – finally something my wide feet can handle! 5/side
DL: 285×2 – hands feeling it from last night’s Cindy
Tabata Row: 855.
Plank and V-Ups: :90 total plank plus 37 V-Ups
Pistols: I Need to work on this skillset
Deads: it was all I could do to lift my 85% weight x 3 today. Feel like I’ve regressed in my DL. Need to work on that,
Tabata Row: that wonderful wall of lower back spasms came in about round 5. 733 m — shy of my previous score.
Planks and V-ups for dessert were an awesome treat. I love acknowledging things I need to work on.
Pistols: Yeah, need a lot of work
DL’s: 245×5, 275×3, 310×2
Row: 810m – Last time was 828, but I think that included the coasting during the rest. If I read the screen right, including the coast was 950m
Planks/V-ups: 90 sec, 20 vups, 60 sec, 10, 40 sec, 5
Pistols: Got them on my left leg but not my right.
more mobility
DL’s 185 X 2
Row: 684m
Dessert: planks and v ups: 41 v-ups.
I was tired and stiff today, really hurt my DL
Pistols – working on these, but still fun
DLs: suffered a lovely slide tackle on Saturday and my quad was tight. 233 x 3
Row: 700m
Dessert: 61 v ups
Pistols are a work in progress
DL 425×3
Row: 828 (w/o fly wheel lag)
Dessert: Done
***wow, first time I can remember having a significant ‘Cindy’ hang-over…oh and unfortunately 3 hours sleep (late night emergency surgery)***
Deads: 285#x5, 325#x3, 355#x4
Tabata Row: 806m, happy with that on ‘low-fuel’ (25 meters off PR)
Planks/V-Ups: 45 second holds with 10 V-Ups each time (3)
Overall, glad I sucked it up and came in instead off bailing and sleeping in…
Pistols: 1st time playing with these. I think I’ll be getting a grn square soon enough.
DL: 320 x 4 or 5? Stopped due to back starting to round. Hard to get my head in it today.
Row: 784m
Planks/ vups: 47
Pistols: as long as I’m gripping the rig, I can pretend I have a decent pistol
Rick and I also worked my squat some, trying to keep my chest up.
DL: 223×8 — back started to round so I had to stop. I plugged that into the spreadsheet and it gives me a theoretical 1RM of 278! Woo hoo… would love to get up to the 300 club!
Tabata Row: 886m … but when I came home and talked to Mike I figured out it must have been the wrong # and included the coast. My avg time was 1:57 and 28s/m
Dessert:
Planks: 2:35, :20, and :33
V-ups: 28 total (I forget the splits now)
Man this is only Tuesday and already it looks like I’m missing a great week at the home base. Anyway day 2 at CFR was ‘Frangie’: 21/15/9 95# thrusters with 100 situps after the 21 and 100 squats after the 15. 10:29 and I’m fried. Are margaritas acceptable posthab when you’re on vacation?
absolutely! have one for me
This was not a goat day
Pistols: I have them on my left leg. I liked using the rubber band for the other leg.
DL: 235 x 4
Tabata Row: 698 without the coast (THATS A GREEN SQUARE
)
Dessert: Vups – 45
Pistols: Coming along.
DL: 375×1
WoD: 813m
Dessert: 25
Pistols will be added for practice work.
DL: 355X2
WoD:859m
Dessert:40
Cyrus, Matt and I did some weighted pull ups with a weight belt and kettlebells after.
Pistols: Worked up go getting 1 each side.
DL: 325×1
Wod: 760M
Dessert: 24
Pistols- just worked on them while holding on to rig. One of my legs is stronger than the other I found.
Dead lift: 158×2. getting there. only need to get to 225. -_-
WOD: 640.
Vups- 15