1. Started to work up to it but b/w the wonky shoulder and my triceps feeling like they've been beaten with bricks, I stopped. Wasn't going to get anything out of it. Need a day off for sure. 2. 8:33 Rx
275, 300x2 11:25 scaled up 30#ball, 30in box ( not recommended. I was feeling like a wus for skipping part 2 yesterday so I figured I deserved some extra punishment)
1. stopped at 145...no spotter, 3rd one was sticky and my shoulder is still not right (going to doc today) 2. not sure if i was 7:49 or 8:49 (i started on an already running clock! i couldn't remember if i started at 20 or 21 on the clock lol all sets unbroken, minimal transition, games standards on top of box)
I am actually really happy to be going to the doctor today, hoping for some relief...between my left knee and now my right shoulder ...i am not a happy camper!
2. 9:56 rx with Games standard at top of box - two of my least favorite movements
Ben, wanted to say thanks for making this blog available to all of us. I started following one month ago and have gone from a 1RM bench of 120# to hitting 2 reps at 140# today. Really seeing some results! I've gained around 4 lbs and I'm feeling stronger...aka getting HA-UGE! ;) Thanks so much! You have a large crew following here in Tulsa, OK!
1.255x3(easy), 275x2. Shoulder still not 100%, but BPS has really helped. Felt slight pain/discomfort on last 2 heavy sets, but its getting better. 2.10:04 Rx'ed 3.BPS-feel like I need it
BP 265x3 275x2 8 of 8 in 8 something all lifts feel very strong with exception of bench I feel as if I hit a wall in that particular lift. Recommendations?
1.Mobility 15 min 2. 3RM 225x3 (PR) 235x1 (PR) 3. WOD Rx 9:39 (but I used a 30# med ball bc it's a new toy and I couldn't resist) 4. Tabata GHD sit ups (8 reps) 5. Mobility 15 min
1. 305 x 3 2. 9:14. Slow but steady. I need to work on being able to do burpees hopping to both feet from the plank position to be set for the box jump without wasting time.
1. 255, got 275 twice and couldn't get the third one. 2. Metcon was skipped, my knee was really bothering me this day. I rowed a 2k instead to do something. Time wasn't recorded. Probably 8Mins or so, I remember i was definitely taking it easy on my knee. Felt a little pop on a WB. Luckily it turned out to be nothing.
I don't know who that dude is in the top picture but damn he is good looking...
ReplyDelete1. Started to work up to it but b/w the wonky shoulder and my triceps feeling like they've been beaten with bricks, I stopped. Wasn't going to get anything out of it. Need a day off for sure.
Delete2. 8:33 Rx
1. 97.5kg PR
ReplyDelete2. 8.23 with10kg ball
1. 300lbs
ReplyDelete2. 8.54 rx
1. 260#
ReplyDelete2. 8:07 rx
275, 300x2
ReplyDelete11:25 scaled up 30#ball, 30in box ( not recommended. I was feeling like a wus for skipping part 2 yesterday so I figured I deserved some extra punishment)
Dude that WOD was horrid enough as is... You are now officially insane.
Delete3rm bench: 165 x 3, 185 x 1 (need plenty of work with this)
ReplyDeleteMetcon: 8:03 (Rx)
1.245x3
ReplyDelete2. 10:06
1. 3RM@245#
ReplyDelete2. 7:22 Rx'd.
Bench - 155x3
ReplyDeleteWorkout - 10:06 Rx
1) 210 x 3
ReplyDelete2) 8:17 Rx
3) worked on snatches
5x2 overhead squat, 5x3 snatch balance, 5x3 squat snatch
1. 295 x 3
ReplyDelete2. 10:02 with 24in. box and up and over burpee box jumps, wasn't sure what the standards were
1. 105
ReplyDelete2. 10:18
1. 210# - hurt my shoulder a bit :-/
ReplyDelete2. 10:30
1. stopped at 145...no spotter, 3rd one was sticky and my shoulder is still not right (going to doc today)
ReplyDelete2. not sure if i was 7:49 or 8:49 (i started on an already running clock! i couldn't remember if i started at 20 or 21 on the clock lol all sets unbroken, minimal transition, games standards on top of box)
I am actually really happy to be going to the doctor today, hoping for some relief...between my left knee and now my right shoulder ...i am not a happy camper!
1. 275
ReplyDelete2 7:54
1: 285
ReplyDelete2: 11:38
1. 3RM #135
ReplyDelete2.10:02- #20 ball 9' line
F/37/127/5'5
ReplyDelete1. 3RM #135 got 2 at 140#, but missed third
2. 9:56 rx with Games standard at top of box - two of my least favorite movements
Ben, wanted to say thanks for making this blog available to all of us. I started following one month ago and have gone from a 1RM bench of 120# to hitting 2 reps at 140# today. Really seeing some results! I've gained around 4 lbs and I'm feeling stronger...aka getting HA-UGE! ;) Thanks so much! You have a large crew following here in Tulsa, OK!
Snatch work then
ReplyDelete1) 115
Prob could've got 120 or 125 but no spotter and scared of getting stuck on very very sore prego boobs
2) 17:30
20#, 10' for 1st 2 rds then realized why 14# was rx'd so dropped to 14#, 10' for remaining miserable 6 rds.
215 for 3. Bad shoulder, and bad bencher as a whole. Part 2: 9:57. Went over the box on the burpees
ReplyDeleteBench 90x3
ReplyDeleteScrewball: 15:52. No medballs at the school gym, so I did goblet style DB thrusters with a 25# DB.
Bench 265×2
ReplyDeleteWOD
8 RFT
4 kipping HSPUs (nursing injury)
8 burpee box jumps
11:49
1.255x3(easy), 275x2. Shoulder still not 100%, but BPS has really helped. Felt slight pain/discomfort on last 2 heavy sets, but its getting better.
ReplyDelete2.10:04 Rx'ed
3.BPS-feel like I need it
BP 265x3 275x2
ReplyDelete8 of 8 in 8 something
all lifts feel very strong with exception of bench I feel as if I hit a wall in that particular lift. Recommendations?
BP 225#
ReplyDelete8 RFT
7:20 rx
Bench 245 # x 3
ReplyDeleteBurpee over box and WB 10:26
3 Rm BP: 2x225 argh, 3x205
ReplyDeletemodified wod 24" box and subbed 6 HSPU instead of wall balls" 10:05
finished with 3x12 hang snatch thingies with the bar
1. 85 pounds. Below my 3 rep max pr but I'm not surprised. So sore and tired.
ReplyDelete2. 13:07. Rx 10 ft target. I'm assuming that was for girls also.
1.Mobility 15 min
ReplyDelete2. 3RM 225x3 (PR) 235x1 (PR)
3. WOD Rx 9:39 (but I used a 30# med ball bc it's a new toy and I couldn't resist)
4. Tabata GHD sit ups (8 reps)
5. Mobility 15 min
1. Bp 225x3 235 x 1
ReplyDelete2. 12:49 used 24" box on 6 rounds 20" on 2
Wed
ReplyDeleteBench 3 rep max
240lb
8 rounds:
8 Wall Balls, 20
8 Burpee Box Jumps, 20"
9:34
1. 100
ReplyDelete2. 13:44- 9 ft target
95 bench press
ReplyDelete12:31 at 10 ft wall balls
1. 305 x 3
ReplyDelete2. 9:14. Slow but steady. I need to work on being able to do burpees hopping to both feet from the plank position to be set for the box jump without wasting time.
1. 265#
ReplyDelete2. 8:28 Rx
Been following for awhile now and forgettiing to post. I'm loving the programming and the results
195x2. Think I could get three but no spotter. Anyone have ideas for self-spotting the bench and still getting full rom?
ReplyDelete9:47. This was painful. Might have done 9 rounds. Pretty sure I missed marking one down so just re-did it to be double super sure.
305
ReplyDelete8:41
1-
ReplyDelete280 x 3
2-
9.55
1. 235
ReplyDelete2. 9:13 -24inch box oops..
205
ReplyDelete10:58
265 x 3
ReplyDeletewod 11:55
and goat work
ReplyDelete1. 3rm: 210#
ReplyDelete2. 9:19
1) BP - 195# x3, 205 x2
ReplyDelete2) Metcon as rx'd - 8:26
1. 255, got 275 twice and couldn't get the third one.
ReplyDelete2. Metcon was skipped, my knee was really bothering me this day. I rowed a 2k instead to do something. Time wasn't recorded. Probably 8Mins or so, I remember i was definitely taking it easy on my knee. Felt a little pop on a WB. Luckily it turned out to be nothing.
1. 255
ReplyDelete2. 9:10 Rxd