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Accessory work:
3 Rounds of: Max ring push-ups, Rest 3 minutes
Windmills 3×8
Colette gets primal.
I wanted to thank everyone who has signed up for our Fight Gone Bad Charity Event! We created the FGB home page so that you can easily direct friends and family to an overview of the program as well as a direct link to your personal profile. Whoever raises the most money will receive a complimentary personal training session to prepare for the event!
Anyone can scale up the ring push-ups by adding 1 (or 2) weighted vests. If you don’t have strict push-ups we can work leverage push-ups or even bench press.
Have fun with the windmills, if a 40lb dumbbell is too light then load up a barbell.
Rob M is killing on the FGB donations front!
Great to be back home, i’m looking forward to seeing everyone tonight
Boston was a great time. Aimee and Greg are really thorough instructors.
Looking forward to seeing you all tonight.
By the way – what burpee day is it? I think I might join in now before there are too many make-ups.
Some of you might find this interesting.
I’d mentioned to a few of you that several years ago I was really out of shape, never having exercised and because of years of seriously awful eating habits. Well, in late 2004, I went to visit my family in California where a picture was taken of me with my family and I found the picture so embarrassing that it woke me up. When I got back to NY, with my brothers long distance help and encouragement, I joined a gym, changed my diet, and basically just started giving a damn.
Well, yesterday, while importing photos from an old hard drive, I found the picture. This is (from L to R) my half-brother, my step-father, my brother and myself, looking bloated and unhealthy. You can’t really see the extent of the gut, but I think the neck and face speak volumes.
http://www.erikkelly.com/self_portrait/2004.jpg
I’m glad those days are done, that I’ve learned to take health seriously, that I’ve met such great people to learn from and workout with. That picture still sickens me, but I also realize that it’s one of the most important pictures taken of me, for it woke me up and I’m just thankful that the me in that picture isn’t the me who is now typing this.
David thanks for the shout out and if anyone wants to donate to the cause you can access my personal page here.
https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=275345&supid=228457938
What? It’s worth a shot and it’s for a good cause.
Erik that is some change. Congratulations.
Margie Burpee day 9.
Margie, I believe we’re day 9 on the burpees. I’ve fallen behind and will be making up days 4-8 today.
I also made a little challenge counter for the google personalized home page (requires a google account):
http://tinyurl.com/5chuas
off to a company party tonight. hopped in gym and took it easy today
wu: 3 rounds of kb swings(20), push ups(10), pull ups(5,6,4)
5 sets of 555# press
5 sets of 1055# front squat
17 burpees (yesterday’s 8 and today’s 9)
Erik – you look great! Congrats man!
Erik– that is great, congrats. I wasn’t clear what Juliana was talking about earlier today and now I see. Great work!
today:105/115/125/135/145 front squats17/14/12 pushupswm, 3×8 10#
9 burpees
surprisingly fun workout
front squat: 155/135/135/135/155 – didn’t feel great so i focused on form, timing and breathing. if i don’t nail technique on squats it tends to hurt my right hip flexor.
ring pushups: 23/17/15 – never done these before, i like them a lot. greater range of motion than regular pushups.
windmills: 25/25/30 – these are fun
re-bought into burpees at 45 today
also, FIRST MUSCLE-UP EVER!!!1 couldn’t get the second, but i’m blaming that on max effort ring pushups. i’ll be looking to some every workout from now on.
congrats to kevin on what he thinks was his first muscle up, and mike on nearly getting one.
Ahhhhh, back at home. Sigh. Nice to see the boys – or some of them anyway. And nice to see some new faces!
FSQ100,105,107,110,115Ring pushups7,7,8Windmills25,25,30#
Really solid work today Mike! I bet you can squat more than 145. Which is important to know. Because if you can’t quantify, what’s the point?
Adam, thanks for the burpee counter and CONGRATS!!!! I wish I’d seen the whole thing, but I’m glad I saw the final pose at least.
Erik, thanks for posting that photo. You should be damned proud of yourself. You’ve gotten yourself into fantastic shape, but most importantly you made a life altering commitment to yourself. That kind of tenacity is admirable.
Ahhhhh, back at home. Sigh. Nice to see the boys – or some of them anyway. And nice to see some new faces!
FSQ100,105,107,110,115Ring pushups7,7,8Windmills25,25,30#
Really solid work today Mike! I bet you can squat more than 145. Which is important to know. Because if you can’t quantify, what’s the point?
Adam, thanks for the burpee counter and CONGRATS!!!! I wish I’d seen the whole thing, but I’m glad I saw the final pose at least.
Erik, thanks for posting that photo. You should be damned proud of yourself. You’ve gotten yourself into fantastic shape, but most importantly you made a life altering commitment to yourself. That kind of tenacity is admirable.
sorry for the double post!
Also – bought into the burpee challenge with 45 today.
Front Squat:185x3225x3250x3255x3 (PR)260×2
Pissed I lost that last one, I got out of the hole but my back angle closed too much on the way up.
Ring Pushups: 34/25/20
Windmills 40#/45#/45#
Last two sets were with an unweighted bar.
Front Squats:100x3110x3125x3130x3140x3145x3Ring push-ups?/12/9Windwills25/30/40
I bought into the burpee challenge today too, so…ya know.
congrats to adam on the muscle upcongrats to jeremy on his consistenly maintained beard
for breakfast I ate my own foot
Great work everyone. Glad to be back!
21, 23, 13
40# windmillsdid extra set for noticeably weaker left arm w/ 16kg KB
Caught up on my burpees
Way to go on that super smooth muscle-up Adam!
Mike, thanks for making me choke w/ laughter
Woke up to find nbcolympics.com doing live feeds of the men’s 69kg snatch. These guys are pulling weights of over 340 pounds. Work should be optional during the olympic games.
Last nights front squats (if I remember correctly)
Front squats:155 x3175 x3 x2185 x 2 (failed on 3rd)175 x 2 (failed on 3rd)155 x 3
Ring push-ups:22, 18, 15
Thanks for the comments about the pic. Looking at it, it doesn’t even seem like it’s me. In fact, there’s really no good reason why it ever was. I’m just glad I woke up and put things right.
A guy from china just nailed 158 kg. I’ve got to get ready for work, ugh.
Hey ya’ll – been out of town past two weekends. Unfortunately, I now have the worst neck / upper back strain ever. Or a pinched nerve–regardless, I can’t turn my head to the right without sharp pain. I honestly don’t know how I got it, but a cheap Chinese massage from a random place in the East Village made it 10 times worse.
Any ideas/recommendations?
My small village WOD:100 Push Ups100 Squats100 Sit Ups(I didn’t stop the time.)
Plus 10 burpees for challenge.
Chris, I don’t know how serious your pain is, however I’d recommend from my own experience hot bath tub sessions followed by some stretching. That could help as long as it is no heavy injury.
Erik, many thanks for sharing this inspiring photo. Your metamorphosis is absolutely impressive.
Front Squats3x5
95115135135145
Kept weight low and focused on form, especially on my hip flexiblity. Tried to hold weight at the bottom before my hips turn in to get a real good stretch in there.
David,Thanks so much for letting me join you Monday. The hospitality was completely Southern. You, Maggie, Adam and the crew were super nice! You have certainly found a great place for your gym. Best of luck with everything.
Adam, great job on the 1st muscle up! I had to join you!
Not sure on the squat cycle, something like:
135205225245×2 Failed on 3225
Ring Push ups 28/22/13