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"Fuel For Fire"
For time:
1,000m Row
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row
Training with a belt: Good, bad, meat-heady, or smart?
I am not going to get into the benefits and drawbacks of belts. Instead, here is the bottom line...
Over 90% of 1RM - Yes
Under 90% of 1RM - No.
Competition - Yes.
Accessory work (i.e. Front Squat 4x8) - No.
If you don't like using a belt - don't.
Looks like i better bring a puke bucket to the gym tomorrow :P
ReplyDeletecrap....
ReplyDeleteI never use a belt....i figure...if my core is not tight enough to support, it isn't worth the risk...unless of course its between me and 250,000 dollars.
ReplyDeleteEnjoyed the wod
ReplyDelete28:44
hey guys quick question I've been traveling for a few days and I am at my location but I've missed all these previous work out should I continue to day or should I try to make up for the workouts I've missed your responses will be greatly appreciated
ReplyDeleteDon't make things up. Just pick things up today.
DeleteIf you missed a week's worth of medication you wouldn't "make it up" by overdosing for the following week.
Thanks ben good analogy,
DeleteWod complete- 29:14
Bens advice usually has always been not to go back and make it up- just pick it up from here
ReplyDeleteTy derek thats what i will do...its harder on me mentally than physically.
ReplyDelete29:26. Me and running are not friends.
ReplyDelete25:32, had to slow down the box jumps and the row because of my back, not ready to hit it 100% yet.
ReplyDelete25:54, f that
ReplyDelete26:49 - games standard box jumps, as close to puking as i've come in several months.
ReplyDeletealso, i've been adding 1/2 cup of raw coconut milk to my progenex recovery shake and i swear to god, it is the most delicious thing in the world.
DeleteWould the belt advice apply for Olympic lifting shoes also? If you can't squat in flat shoes, like for front squats, you shouldn't be reinforcing it with oly shoes? I can see arguments both ways.
ReplyDeleteVary it. So long as you are comfortable squatting in sneakers you are good to go. The majority (like 85%) of you lifting should be in lifting shoes. Just like if you played soccer the majority of your training would be in cleats.
Delete26:07rx.
ReplyDeleteOuchie.
Metcon: 26:30 Rx
ReplyDeleteGames std box jumps
26:14. Think our loop is a little long or I've lost a lot of running speed.
ReplyDelete26:30 Rx (games std jumps)
ReplyDelete27:12
ReplyDelete24:27 - this hurt!
ReplyDeleteMetcon in team format w/ CFNE- awesome wod
ReplyDeleteCan't workout til Fri or Sat so I did some upper body today:
3 rm bench, 95# 100# x 2
PP: 20 x 65#, 17 x 75#
Superset: BOR 135# x 8-12
Strict MS 25# x 6
Clean shrugs: 135# x 10-12
BOR were @ 95#
Delete20::16 games standard box jump
ReplyDelete23:54 - did non games standard on box jumps figuring that this was supposed to be a burner wod (aka fast). Opened the hips coming off the box. My legs were still dead from yesterday. Ow.
ReplyDelete26:09 rx'd with Games standard box jumps
ReplyDelete26:26
ReplyDelete25:58
ReplyDelete26:37
ReplyDelete31:09 Games standard on all jumps but stepped down all 100 of them so I didn't wreck my shin. I'm still gunshy on BJ's
ReplyDeleteAlso did the obligitory "big dude" run for the week.
33:39
ReplyDelete23:40. I thought my legs would never loosen up!!
ReplyDelete27:50
ReplyDelete28:34
ReplyDeleteBox step ups - still healing my abs.
30:13
ReplyDeletedid the workout outside at a track. Ran in place of row so I doubled up the run. No fun! used a bench for box jumps close enough to 24". this workout was brutal.
26:06
ReplyDelete32:47. Cheat night last night hurt this morning doing this. Almost met pukie a few times but felt great after!
ReplyDelete22:47
ReplyDelete24:20 I hate rowing!!! games standard box jumps
ReplyDelete**Hey guys...i know we all have different standards we adhere to. Lets figure out a way to standardize some of the movements so we can get an accurate gauge of how we are performing, for instance
burpees either to touch a target (like in the open) or to a plate, etc...so we can play this more like a competition?
sit ups- chest to knees?
box jumps? games standards?
ben- please if i am taking this too seriously and this is not where we are yet in training let me know!
26:33
ReplyDelete31:07 RX. Runs were very slow.
ReplyDelete22:08 Rx
ReplyDeleteBad ass! Can I ask what your row pace was?
DeleteWell there goes my goat, workouts that are longer than twelve minutes 29:30 rx
ReplyDelete24:47
ReplyDelete29:02 - Could have done better, oh well
ReplyDelete27:03
ReplyDeleteGreat workout... My 28:11 is not as fast as most of you.... But I'm almost 50... At least that's my excuse.
ReplyDelete26:40 rx games standard box jumps.. Wish my lower back didn't hurt when I run!!
ReplyDelete33:36 have been favoring rt calf since last weeks box squat jumps. didnt push the run or box jumps.
ReplyDelete23:04 rxd games standard box jumps
ReplyDelete23.27 Rx - Rebounded Box Jumps
ReplyDeleteAs Rx'd - 25:04
ReplyDeleteHad to run on treadmill as my 1 year old was asleep in the back room. Think I would have run faster outside. Hard to judge pace on a treadmill.
Games standard 24" box Jumps. First time trying these, they definitely slow you down and take more of a toll on the legs!
28:21 RX. That run felt clunky and rough. Goat for sure.
ReplyDelete25:27 with games standard jumps. Run is definitely holding me back. Row was about 1:55 pace held throughout so I am very happy about that. Box Jumps were butter though, very surprised at that one.
ReplyDelete