tag:blogger.com,1999:blog-10885705138122453562024-03-18T20:33:41.478-07:00RossfitRossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.comBlogger445125tag:blogger.com,1999:blog-1088570513812245356.post-56780054697049117642016-10-20T04:11:00.003-07:002016-10-20T04:11:47.420-07:00Hard 3/Wedesday<div style="margin-bottom: .0001pt; margin: 0in;">
<b><span style="color: #454545; font-family: ".SFUIText-Semibold",serif; font-size: 17.0pt;">Day 3</span></b><span style="color: #454545; font-family: ".SF UI Text",serif;"><o:p></o:p></span></div>
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<b><span style="color: #454545; font-family: ".SFUIText-Semibold",serif; font-size: 17.0pt;">A. Back Squat 3x10 @ 50@
1rep 5 Second Pause in bottom of 5th and 10th rep rest 2 min btwn sets</span></b><span style="color: #454545; font-family: ".SF UI Text",serif;"><o:p></o:p></span></div>
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<span style="color: #454545; font-family: ".SFUIText-Semibold", serif; font-size: 17pt; font-weight: bold;">185- should have been 192
based on 385 but I figured I'm not at 385 right no</span><b><span style="color: #454545; font-family: ".SFUIText-Semibold",serif; font-size: 17.0pt;">w. 185 was pretty
easy though. </span></b></div>
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<b><span style="color: #454545; font-family: ".SFUIText-Semibold",serif; font-size: 17.0pt;">+</span></b><span style="color: #454545; font-family: ".SF UI Text",serif;"><o:p></o:p></span></div>
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<b><span style="color: #454545; font-family: ".SFUIText-Semibold",serif; font-size: 17.0pt;">30 min row for Max Meters</span></b><span style="color: #454545; font-family: ".SF UI Text",serif;"><o:p></o:p></span></div>
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<b><span style="color: #454545; font-family: ".SFUIText-Semibold",serif; font-size: 17.0pt;">6786m</span></b><span style="color: #454545; font-family: ".SF UI Text",serif;"><o:p></o:p></span></div>
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<b><span style="color: #454545; font-family: .SFUIText-Semibold, serif;"><span style="font-size: 17pt;">I stopped 5 times to
stretch upper/mid back and swing arms. Mid/upper back really tight from
beginning. Shoulder/bicep bothered me as I went on. I think it's just from shot
yesterday, feels kinda tight and full in there. Started off stronger like
1:55-2 pace. Never rowed slower then 2:02 pace but lost a bit of time by
stopping. Its kinda hard for me right now. my motivation is very minimal, i'm just not sure where my workout/</span><span style="font-size: 22.6667px;">exercise</span><span style="font-size: 17pt;"> future is going with all this shoulder bullshit so i'm kinda just going through the motions.</span></span></b></div>
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<b><span style="color: #454545; font-family: ".SFUIText-Semibold",serif; font-size: 17.0pt;">This is the last hard day i have, will try to squeeze in easy day on thursday, super busy but will hopefully fit it in.</span></b></div>
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Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-34302894862589133182016-10-13T18:41:00.000-07:002016-10-13T18:41:05.300-07:00Hard 2/Thursday<div class="MsoNormal">
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">Day 2 </span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">A. AMRAP Back Squats @ 135lbs @ 4040 tempo
rest 3 min x3 do not fully lock out at the top of each rep, and do not go fully
relaxed at the bottom of each rep, there should be constant tension. throughout
these sets </span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">21, 19, 13</span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">Was hard. my legs are worked from the other day, my quads were really struggling. i've been walking funny since. i feel pretty weak this week but i guess its too be expected right now. these were good though, its a game changer to not lock out at the top, way harder.</span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">+ 2k Row For Time</span><o:p></o:p></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">7:39</span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">not real happy with this but its where i'm at right now. averaged 1:55 pace. i went straight into this after the squats and my quads were really struggling to push during the first 1300m, then cardio became an issue. </span></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 13.3333px;">Just trying to keep it realistic and not expect to much from myself. My shoulder, around scapula was really bothering me during the row, just super tight in there. Rowing is fine for now but just noting it.</span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white;"><span style="font-size: 13.3333px;">I'm going pheasant hunting tomorrow so i'll be back in gym on Monday or Tuesday depending on when we get back. will be walking a lot through fields, shooting at shit. should be good to loosen these legs up a bit. i always feel the walking in my hips because you have to high step the whole time and kick down the cattails and shit.</span></span></span></div>
Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-81297010563891433032016-10-13T07:17:00.003-07:002016-10-13T07:17:55.902-07:00Easy 1/Tuesday<span style="font-size: x-small;">Day 1
A1. Banded Sampson Stretch 1 min each leg x3
A2. Glute bridge with pelvis tucked under 10 reps each leg x3
B1. 10 Active Pigeon Stretchs each leg x3
B2.10 Banded Adduction w. Therapy band each leg x3
C1. Foam Roll Quads w/ Barbell 1 min each leg x3
C2. 10 Tempo Rear Elevated Split Squats no weight 5555 each leg
D1. Foam Roll Calves 1 min each leg x3
D2. 30 Foot Elevated Hamstring Pulses each leg x3</span><br />
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<span style="font-size: x-small;">Did all this, felt pretty good.</span><br />
<span style="font-size: x-small;"></span><br />
<span style="font-size: x-small;">Dude.... have you done the temp rear elevated split squats?? I couldn't complete 10 reps of these well. I cut it down to 7 reps and that was freaking hard. I was shaking.</span>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-18043259347759140072016-10-11T17:53:00.000-07:002016-10-11T17:53:05.975-07:00Hard 1/Tuesday<div class="MsoNormal">
<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">Day 1 </span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">A. Back Squat Build to a 6rm </span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">315</span></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 13.3333px;">i'm sure this should have been a bit more but my form was really bad, i was coming forward a lot and not keeping chest up. It was hard and all I had today.</span></span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">B. Drop to 95
and 90% and preform 1 set of 6 at each percentage rest 3 min btwn sets </span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">300</span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">285</span></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 13.3333px;">Pretty tough which is sad considering how light it should be but whatever. It will take a bit to get back into things. hopefully stuff will come back quickly</span></span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">+ </span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">AB 20
Seconds @ 100% </span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">Rest 3 minutes </span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">x4</span><o:p></o:p></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 13.3333px;">20cal</span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 13.3333px;">18cal</span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 13.3333px;">13cal</span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 13.3333px;">11cal</span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="background-color: white; font-size: 13.3333px;">This was stupid hard. i felt like i was dying. i'm so out of shape.... my heart rate totally spiked and i was out of breath. legs where really ok and werent the limiting factor on this today. kinda the opposite of what is normal for me.</span></span></div>
Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-85891756304672403702016-10-03T13:36:00.001-07:002016-10-03T13:36:20.284-07:00Sunday RunRan 4 miles with luca in stroller. its harder to run with stroller, especially on the hills.Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-25919013543504180782016-10-03T13:35:00.003-07:002016-10-03T13:35:48.250-07:00Easy 1/Saturday<div class="MsoNormal">
<span style="background: white; font-family: Arial, sans-serif; font-size: 10pt;">Day 1 A1. Single Arm Plank 30 seconds R and L
side rest 1 min x5 A2. External Dip Support hold AMSAP (as soon as you start to
get wobbly come down) rest 1 min x4 A3. KB Windmills 5-7 reps rest 1 min x5 A4.
10 Scap push ups rest 1 min x5 A5. 10 Cat Cow rest 1 min x5 B. 5x 60 seconds
bent Knee hollow body hold <a href="https://www.youtube.com/watch?v=wup7ri2D1zk">https://www.youtube.com/watch?v=wup7ri2D1zk</a></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-bidi;"><o:p></o:p></span></div>
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Yup- did all this.</div>
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Then I did this:</div>
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Squat Clean Emom, start at 135 increased by 10lbs every mn. stopped at 255. </div>
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I just wanted to get some movement in after being off for so long</div>
Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-33544680774580321862016-09-11T16:38:00.001-07:002016-09-11T16:38:32.879-07:00Sunda/Hard 10<div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Took walk/run yesterday (Saturday) with Luca and Dixie. Very easy. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Also took a hike with Luca on back today for about 1.5hrs</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Did this in afternoon:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 10 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Clean Grip Deadlift Cluster 2.2.2.2.2 rest 20 second btwn reps rest 2 min btwn sets x5 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">275 for all</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">grip, thumbs, baby hands. Little pain/tight inside right shoulder blade, maybe a good thing since that's what I've been focusing on in pt. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B1. Tempo Single Leg Romanian Deadlift 4-6 Reps rest 1 min btwn legs x4 3 seconds up 3 seconds down 1 second pause at both the top and the bottom </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">95lbs x6 for all. Getting more stable with these</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B2. Seated Good Mornings 8-10 reps rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">135lbs x 10 for all. These were rough today. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B3. Low Ring Hamstring Curls 12-15 reps rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15,15, 13,12</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B4. 15 Deadlifts AFAP @ 225lbs rest 4 min x4<br clear="all"></span></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup, all about 20sec</span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-68230886925425136502016-09-09T19:40:00.001-07:002016-09-09T19:40:06.637-07:00Friday/Easy 6<div style="text-decoration: -webkit-letterpress;"><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tried to workout last two days but my legs are totally worked from Tuesday. I wanted to do hard 10 yesterday or today and that was my plan but my inner hamstrings can't handle it. They started to tighten up as soon as I tried to warm up. Tried to take my time warning them up and stretching but they wouldn't loosen up. They cramped as soon as I started deadlifting, even warmup sets at 135. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 6 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5 min Row @ 150 BPM </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 Wall Ball Tosses </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5 min Run @ 150BPM </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 Box Jumps + step down 20" </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5 min AB @ 150 BPM </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20 Burpees </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">x3. </span></div></div><div style="text-decoration: -webkit-letterpress;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="text-decoration: -webkit-letterpress;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup- all felt good. I did the ski erg instead of run. Thought it would be better for legs that have been bothering me. They were ok on this workout. I felt them but just tight, no cramping like I was getting when I was starting to deadlift. </span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-30436413664853267232016-09-06T17:54:00.001-07:002016-09-06T17:54:10.788-07:00Monday/Hard 9<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Took a run, and a long hike this weekend at cabin. Did shoulder exercises too. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 9 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Front Squat 3-3-3-2-1 rest 2 min btwn sets set of 3 have to be heavier or same weight as set of 3 on Day 5 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">270 x3 x3 x3</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">280 x2</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">295 X1</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">All felt pretty good </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B1. Glute Ham Raises 10-12 reps rest 2 min x5 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X12, x12, x11, x10, x10</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B2. Seated Good mornings 10-12 reps rest 2 min x5 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">135 x 12 for all</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">+ </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5 Rounds for TIme </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3 Power Clean 205lbs </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2 Front Squat 255lbs </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 Back Squat 305lbs</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">*Use 1 bar rack the bar on the 3rd power clean add 25lb paltes for each movement and take them off after the PC</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">9:56 very consistent each round. All just shy of 2mn, slowed down by 10 sec at most from start to finish. Pc- unbroken. Felt good. Front squat was hardest part by far. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My quads are cramping now. About 10mn after</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It's now 3 hrs later and my legs are very tight. Mid back a bit sore too. Was planning on hard day tomorrow but we'll see, may need to be an easy day. </span></div><div><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-18735541341401748692016-09-02T16:02:00.001-07:002016-09-02T16:02:00.965-07:00Friday/Hard 8<div><br></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 8 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Deadlift 6x5 @ Same Weight as day 4 rest 2 min btwn sets B. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">335lbs. But day 4 was deficit.....</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Was fine. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Weighted Pull ups 6x5 @ same weight as Day 4 rest 2 min btwn sets </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">20lb vest. Kinda easy</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">+ 3 Rounds For Time</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 Power Cleans 135lbs </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 Bar Facing Burpees</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 Ghd</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 Box Jumps 24"</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">13:10 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">First set of PC 8,7. Then sets of 5 on them. Breaks too long in pc. They worked me. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Everything else slow and steady, paced. Maybe should have gone faster on other stuff but was trying not to exhaust myself before cleans. Last round of Ghd was a littl hard. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Kinda feel like I suck lately but I'm ok with it. Happy to be working out regularly for the last 3 weeks. Will fill some stuff in this weekend at cabin but won't do any of your programming until I'm back next week. </span></div></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-39097331032388556152016-08-31T18:40:00.001-07:002016-08-31T18:40:34.861-07:00Thursday/Hard 7<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 7 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. A. Squat Clean clusters 1.1.1.1 rest 30 seconds btwn lifts rest 3 minute btwn clusters x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">245 felt a little off but ok. Caught one weird and hurt should but kept going, didn't happen again. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. Pause Front Squats 5x3 rest 2 min btwn sets 5 second pause in bottom of front squat </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">225 just really trying to come straight up and not forward or let knees claps. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> <a dir="ltr" href="tel:+%2030-24-18-12-6" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="1">+ 30-24-18-12-6</a> AB Cals Wall Ball Tosses 30lbs</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12:51</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Really hard. Everything but more anaerobic issue vs tired arms or legs. Struggled with 30lb ball a bit had to break most sets up 3times</span></div><div><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-68483072666778540472016-08-29T15:40:00.001-07:002016-08-29T15:40:24.767-07:00Monday/Hard 6<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 6 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Clean Grip Deadlift Cluster 2.2.2.2 rest 20 second btwn reps rest 2 min btwn sets x5 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">245, 245, 265, 265, 285</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Difference between last weeks set of 3 and this week 2 is big. Hands do much better with 2. Easy on body, hard on hands but maybe can do a little more weight. Should have started heavier but though I would more trouble after last week at 245 was so hard. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B1. Tempo Single Leg Romanian Deadlift 4-6 Reps rest 1 min btwn legs x3 3 seconds up 3 seconds down 1 second pause at both the top and the bottom </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">95lbs</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X6</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X6</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X6</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B2. Seated Good Mornings 8-10 reps rest 1 min x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">135lbs</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X8</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X8</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X8</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Harder then usual in mid/low back. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B3. Low Ring Hamstring Curls 12-15 reps rest 1 min x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X12</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X12</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">X12 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Shit is hard</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B4. 15 Deadlifts AFAP @ 225lbs rest 4 min x3</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup, about 20sec each time. 8-10: easy. Last 5 little slower and harder. </span></div><div><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-49895368215749099852016-08-28T12:52:00.001-07:002016-08-28T12:52:10.227-07:00Sunday/Easy 3<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ran for 40mn and then 15mn of rowing</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Run had to run pretty fast for first 15mn to get up around 150bpm, about 8:15pace. Then run a little hill and settled into about 9:15-9:30pace. Sometimes would spike to 160 on a hill and then I would walk for about 20sec to bring back down</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Row was steady at 140bpm, 2:15pace, 18 strokes per mn. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">+ </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A1. 10 reps each arm 90-90 rotator cuff and scap faciliation x3 <a href="https://www.youtube.com/watch?v=DtXGusTzkZkA2">https://www.youtube.com/watch?v=DtXGusTzkZk A2</a>. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5 reps sidelying screw driver each side (video these for me please) x3 <a href="https://www.youtube.com/watch?v=yzCi0mCzeO0A3">https://www.youtube.com/watch?v=yzCi0mCzeO0 A3</a>. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 Cat Cow T-Spine Focus x3</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I'll text videos just recorded </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">one of the sets, also a video of some of the pt stuff I'm doing. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup did all this and my pt stuff. </span></div><div><br></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-71184763072889959692016-08-26T19:53:00.001-07:002016-08-26T19:53:30.825-07:00Friday/Hard 5<div><br></div><div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">Day 5 </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">A. Front Squat 4-4-3-2-1 rest 2 min btwn sets set of 4 have to be heavier or same weight as set of 4 on Day 1 </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">255 x4</span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">255 x4</span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">265 x3</span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">275 x2</span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">295 x1 </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">295 was surprisingly easy considering how hard everything else felt. </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">B1. Glute Ham Raises 10-12 reps rest 2 min x4 </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">11 for all</span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">First 8 are easyish every round then super hard for last 3. </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">B2. Seated Good mornings 10-12 reps rest 2 min x4 </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">135lbs x12 for all</span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">+ 3 min AMRAP </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">5 Cal AB </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">5 Power Cleans 205lbs </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">10 Box Jump Overs 24" </span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">Rest 2 min x2</span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><span style="background-color: rgba(255, 255, 255, 0);">2 rounds + 7 (2 pc's)</span></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;">2 rounds + 5cals</div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><br></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;">I may as well have spent the whole time doing power cleans. They are terrible right now, my pull suck and I'm not hitting my thighs but hitting my pelvic bone instead. My left foot is moving but my right isn't and feel like all the weight is on my right. My rotation with my elbows sucks too, right side more. </div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><br></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;">I wonder if some of the pt stuff is making my back and shoulders tired/tight. I dunno. </div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;"><br></div><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody;">It's all good, just don't know why pc's were so tough today and yesterday. Maybe not enough warm up for upper body. Whatever</div></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-22465437029050682212016-08-25T18:44:00.001-07:002016-08-25T18:44:05.557-07:00Thursday/Hard 4<div><br></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Defecit Deadlift 5x5 rest 2 min btwn sets </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">315,315,315,335,335</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Standing on plates. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. Weight Pull ups 5x5 Rest 2 min btwn sets </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With 20lb weight vest, have to come to complete dead hang or it hurts shoulder. Kinda seemed too light until the very end. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">+ 3 Rounds for Time </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">400m Run </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 KB Swings 70lbs </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 Burpees</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">500M Row </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 HPC 95lbs </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">15 Burpees </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">25:00</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Run was ok, slowed down as I went.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">All kb's unbroken. A little shoulder pain at the top but nothing with stopping for. I paces all my burpees until the very end, didn't want to spike my heart rate too much so I stayed consistent on them but I sprinted last 15 to get done by 25mn and just made it. Row was slow, probably way to slow but I was struggling, about 1:50-2:00 pace. I sucked at the hpc, I just couldn't get a rhythm down. Broke each round up once or twice. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My first total round took about 7-7:30mn, I don't know what the splits where on other rounds. I lost a bit of time on second round because both shoes came untied. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Felt tougher then it should have today. I had just done physical therapy and had a massage right before that. Not sure if that had any impact. </span></div></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-50382059041385666192016-08-22T17:43:00.001-07:002016-08-22T17:43:44.851-07:00Monday/hard 3<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Squat Clean clusters 1.1.1 rest 30 seconds btwn lifts rest 3 minute btwn clusters x3</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">255 for all. Fairly solid. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. Pause Front Squats 5x3 rest 2 min btwn sets 3 second pause in bottom of front squat </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">225, I think the weight was right. Seemed light but really tried to make my first move out of the bottom straight up. It's a struggle because my body wants to come forward. This was good for me. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> + 10 Min AMRAP Row 200M 12 thrustres @ 115lbs 12 Box Jumps 30"</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3 rounds + row and 7</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This was all ok. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thrusters: 12; 9,3;8,4</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Row: first round 1:35, second third and fourth 1:50</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">BJ: slow but consistent. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Felt the hips</span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-53150426242657664322016-08-21T15:47:00.001-07:002016-08-21T15:47:04.579-07:00Sunday/Easy 2<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 2 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A1. Cross over step up to Knee height box 10 reps each leg rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A2. 3 Pause Cossack Squats each leg with 35lb KB hold KB @ chest Hold Bottom of Cossack squat for 10 seconds rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A3. Rear Foot Elevated Split Squats 10-12 reps light dumbells in each hand rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup- don't have db's at home so held the 35lb kettle bell. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B1. Foam Roller, Barbell T-Spine Stretch rest 30 seconds x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B2. 30 Second Front Rack Hold with 100% Front Squat Max (focus on keep your shoulder blades together) rest 2 minute x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">315 I front squat may be 305, not sure but plates seemed easier to put on. This shit was hard. Not nearly able to keep shoulder blades together and I'm a little confused by that. When I went to oly seminar a while ago, they spoke about creating a shelf for the bar which means spreading the shoulders apart and bringing forward. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">+ 20 min Z1 work</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Close enough. Took 1.5hr long hike with Luca and Kelly at Afton today. Carrying Luca on back. </span></div><div><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-73552129503444796322016-08-21T06:11:00.001-07:002016-08-21T06:11:13.581-07:00Saturday/Easy 1<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 1 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A1. Single Arm Plank 30 seconds R and L side rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A2. External Dip Support hold AMSAP (as soon as you start to get wobbly come down) rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Get wobbly pretty quick, like....I start off wobbly so I head for 15-20sec each time. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A3. KB Windmills 5-7 reps rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7,7,7,7</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Used 35lbs. Right shoulder much more</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Difficult but not really painful so ok</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A4. 10 Scap push ups rest 1 min x4 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Really trying to thing about bringing shoulder blades in and down. Not just in. Hard to bring down for me. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A5. 10 Cat Cow rest 1 min x4 <a href="https://www.youtube.com/watch?v=oNi0sPaWj60">https://www.youtube.com/watch?v=oNi0sPaWj60</a> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B. 5x 60 seconds bent Knee hollow body hold <a href="https://www.youtube.com/watch?v=wup7ri2D1zk">https://www.youtube.com/watch?v=wup7ri2D1zk</a></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yup</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">All of this was surprisingly difficult. Probably really good for me. </span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-24491994710002819322016-08-18T18:28:00.001-07:002016-08-18T18:28:09.942-07:00Thursday/Hard 2<div><br></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 2 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A. Clean Grip Deadlift Cluster 3.3.3 rest 20 second btwn reps rest 2 min btwn sets x5 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">275,275,275,225,225</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">baby thumbs. Pull is really easy. Not easy on grip. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Had to go down to 225 after 3rd set. Left hand is coming off. Loosing hook grip. Finger I cut off isn't helping. No chalk isn't helping either. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B1. Tempo Single Leg Romanian Deadlift 6-8 Reps rest 1 min btwn legs x3 3 seconds up 3 seconds down 1 second pause at both the top and the bottom </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">95lbs</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">6 very hard</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">6</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">6</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B2. Seated Good Mornings 10-12 reps rest 1 min x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">95lbs probably too light but didn't want another bar in the mix. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B3. Low Ring Hamstring Curls 12-15 reps rest 1 min x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12 holy fuckballs, shit is hard. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">12</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B4. 15 Deadlifts AFAP @ 225lbs rest 4 min x3</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">UB, about 20sec for all. Fast through 10, then slow a little</span></div></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-7484427621951326132016-08-17T15:09:00.001-07:002016-08-17T15:09:56.333-07:00Wednesday/ Hard 1<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 1 A. Front Squat 5-4-3-2-1 rest 2 min btwn sets </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">245,255,265,275,285</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My legs/hips are tighter then I thought they would be after Ragnar. Coming a bit forward. Surprised that front rack is hurting shoulder, hasn't been an issue in past. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B1. Glute Ham Raises 10-12 reps rest 2 min x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">11 these are pretty hard for me. Always have been. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">11</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">11</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">B2. Seated Good mornings 10-12 reps rest 2 min x3 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">135 x10</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">135 x10</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">135 x10</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">+ 5 min ARMAP 10 Cal Assault Bike 10 Power cleans 185lbs 30 Double Unders</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2 rounds. Actually a few dubs shy but close enough. Did all power cleans as singles. My pull sucked. Not sure if tired from Ragnar, from a,b; or just from not working out enough lately. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Felt good to get it in and time was the right amount, about 1.5hrs from time I walked in door to when I left, including changing before and after. </span></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-85181110414931756712016-08-09T19:59:00.001-07:002016-08-09T19:59:59.284-07:00Tuesday classDid class workout. <div><br></div><div>8 front squats 185</div><div>8 bar facing burpees</div><div>200 m run</div><div><br></div><div>Rest 2 MN</div><div><br></div><div>8 deadlift 185</div><div>8 bar facing burpees</div><div>200 m run </div><div><br></div><div>Start over at 12 and 24. So a total of 3 rounds. </div><div><br></div><div><br></div><div>Didn't keep track of all my times but I beat everyone. On a few of the squat rounds Noah was ahead of me when leaving the gym but I beat him by a lot on the run. </div><div><br></div><div>My rounds of squats were:</div><div>1:17, 1:16, 1:16</div><div><br></div><div>DL rounds were faster but don't remember times. </div><div><br></div><div><br></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-6714362788507176422016-08-09T19:56:00.001-07:002016-08-09T19:56:27.250-07:00Monday 8/8Don't want to do anything to hard because of Ragnar this weekend. Also a bit time crunched<div><br></div><div>Emom until failure. Squat clean, started at 185, added 10lbs every MN. Got to 275. Everything felt heavy but I was happy with how it ended up. I caught 285 but got stuck in bottom</div><div><br></div><div>+</div><div><br></div><div>10mn AB, 30 sec at 50rpm, 30 sec at 66/67. </div><div><br></div><div>Yup. </div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-32062807359526945762016-08-09T19:53:00.003-07:002016-08-09T19:53:35.061-07:008/7/16 SundayPaddle boarded 7/8 milesRossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-23819735099862199282016-08-09T19:53:00.001-07:002016-08-09T19:53:11.586-07:008/6/16 Saturday4.5 mile run at cabinRossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0tag:blogger.com,1999:blog-1088570513812245356.post-44887892988208563242016-08-03T03:13:00.001-07:002016-08-03T03:13:36.283-07:00Day 17/ Tuesday<div><br></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Day 17 A. Push Jerk 2-2-2-1-1-1 rest 2 min inbetwen sets </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">225 x2</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">225 x2</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">235 x2</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">245 x1</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">245 X1 </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">245 X1</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tried to keep it conservative today</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">+ 10 Rounds for Time 200M Run 1 Push Press @ 90% 1rm</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">11:25 ok, push press at 205</span></div></div>Rossfithttp://www.blogger.com/profile/09803687405906542216noreply@blogger.com0