Main Course:
- Shoulder Press
- 65% x 5
- 75% x 5
- 85% x >5, max reps to failure
- rest five minutes
- “Kelly’s Little Lunge”
- 3 rounds
- 40m Walking Lunge, 45#/25# Overhead
- 21 Box Jumps
- 21 Wall Balls
- 3 rounds
Dessert:
- 50 GHD Situps, 3 Attempts Only
Food for Thought:
“The position of victory is one of determination.
The position of defeat is un-preparedness.”
by Sun Tsu
Sigh, another swim WOD morning.
Back rebuilding still. Should be back late this week.
Press, last set at 120#x3…feels better but still seems weak
‘Kelly’s Lunge’. She can keep them lunges…5 rounds, 24:34 Rx’d. Had a few extra wall balls, was mentally prepared for 3 rounds today…then found out we had a choice…I think I chose wrong??
Only got 2 sets of 15 GHDs, 30….done
I can row!!!! 2 x 2k row in 10:45 each time. Did on setting 3/4 to be careful of toe. 50 abmat situps.
Happy Birthday Mike R
Thanks Iris – 45 today and getting leaner, stronger, and faster.
I can try to catch you in the WODs but the age thing you will always be one step(year) ahead of me…you are now eligible for the masters division of the CF Games!! Go Riggs! Chef too, right?! Go Team Rubicon!
And me, charging hard at 47
Me and Iris, livin’ la vida at 47
Young-uns. Ya don’t even have an AARP card yet.
Why, back in my day….
I don’t think I could date a girl named Kelly, too much pain associated with that name. haha
Press: 155# x 3
Not as explosive with my shoulders today but did my best.
Weighted overhead lunges…Grrrr
WOD: 22:22 Rxd (5 rounds)
The first couple rounds were killer then settled in to things. Several times I found myself stumbling around a bit disoriented. My legs feel like jelly right now and I am sure they will be screaming at me for the next couple days.
heavy deadlifts or squats probably on the agenda for sure…that’ll fix them
So, the journey begins – I have a long way to go. But, I guess you have to start somewhere!
Press: 75# x 3 (I was a little confused about when to add weight each set, so I did 4 sets of 5 reps with 65# first. Oh well). Need to focus on keeping my core solid and maintaining good form.
WOD: 27:34 (3 rounds)
Did most of the lunges with 25# and finished the last 20m with less (not sure how much it was). Did all box jumps – need to remember to stand up completely on top of the box. My wall balls were miserable. I had to do several extra because of poor form.
Only did 5 GHD situps (I did 10 as part of the warmup).
The journey begins with one step… sucks that it just happened to be with a plate overhead in lunge format! lol Great job!
Nice Ryan – I thought I could catch you, but couldn’t hit the box jumps fast enough.
JD – 5 rounds – you chose wisely.
Press: 95 x 3
Kelly: 23:3x (I think)
If I knew it was your birthday, I would have slowed down for you. Make sure to eat cake all week
HAPPY BIRTHDAY MIKE!!!
We are privileged to have such a great guy to train with, learn from and enjoy a few good laughs with each week.
Happy Birthday Mike! I wish I would have known this morning, I would have led a team sign-a-long.
Shoulder press: 32# x 5
Kelly: 3 Rounds @ 16:06
40M lunge: 20# ball, then 14#, then tweaked my hip flexor and did not attempt R3
Box Jump: twas a baby box built w/ 2 45#, 1 25# weights + 2 square mats
Wall Balls: 14# ball, then 8#, and 8#
GHD: 10
Press: 115# x 4
WoD: 31:58 5 rds @ Rx
No dessert. Ran out of time…yeah, that’s it…was running late…for a meeting, yeah…a very important meeting…with Morgan Fairchild…no, her sister Kelly Fairchild…
Whew … quite the workout after almost a week of deathly sickness. Way to break in the legs and lungs again
Shoulder press: 75 x 7
WOD – 5 rounds as Rx’d: 25:41
50 GHD’s: 25, 15, 10
Great to have Annie and Roxy join us today! Great work everyone. And a very Happy Birthday to Mike Riggs!
Press: 159# x 6
WOD: 26:06
Happy Birthday Mike!
Press: 63 X 10 (felt good today)
WOD: 17:52 rx’d 3 rounds
Total for three attempts 42…Did 8 more just to hit 50.
First, just let me wish many happy returns on the day to Mike ‘The Iron Hammer’ Riggs: may you live as many years as you want and never want as long as you live, DRINK HAIL! HIP HIP HOORAH! And so say all of us!
I’m quite certain Coach Mike kept his aging status on the down-low for the tiniest possibility that some other coaches might have created a workout with his name on it, not realizing that his far keener half would spill the (paleo) beans, thereby exposing him to much love and praise from coaches and athletes far and wide, and lay him plain in the sights of the aforementioned flogging.
Riggs. We know where you coach; there is no escape. There’s a workout a’ comin’ your way, brother, it’s simply a matter of time.
Chef, today was a very special workout to me, really…can that not suffice?
Thanks for the well wishes all. Homebound for steak, shrimp, and asparagus for bday dinner! yum.
…and a special caveman cake.
Huge crowd at the 5:30 class! It was an awesome group of people! This workout was tough! My legs pretty much collapsed after this. Great job to all those that were there!
Press: 63 x 3, PR! This used to be my hypothetical max, now it’s my 85%. Lovin’ it!
WOD: 23:08, had a mental breakthrough today. You can do so much more than your body tells you it can.
Happy Birthday Mike!! Enjoy that caveman cake!
Forgot parts of my WOD: 5 rounds, 25# weight for 3 rounds, 15# for the last two. 15# slam ball since there weren’t enough 20# balls to go around. Probably a blessing in disguise.
press 100 x 9 pretty sure theres a PR in that somewhere
WOD: don’t know why I can’t do lunges mad it through 1.5 rounds before both hamstrings cramped this is getting to be just sad now… that said aside from the hamstrings the rest of me felt great
Press: 114×8
WOD: 24:49, 5 rounds rxd
no dessert
Props to Mike S… those 100 x 9 were impressive.
Same here: Press: 100 x 7
WOD: 23:55 as RX’d for 3 rnds.
Even though I wanted to die, I would have loved to feel how it would have been with the vest… someday!
oops… I meant to say RX’d for the overhead weight… I did step ups for all 3 rnds of box jumps.
Press : 114 X 7
WOD : 16:24 (did step-ups for half of the last two rounds)
GHD : 12, 8, 8
Press: 185 lb x 5
WOD: 27:20 – 5 rounds – rxd