3×5
(E3/8) Sets Across
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compare to 5.12.10
1 Mile Run Test
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compare to 9.20.09
Dharma learns how to swing the Kettlebell
The front door has been sticking lately. If you get to class and it seems locked.. it's not. PULL HARD!!
We've decided to lift the Burpee Penalty for latecomers. Taking extra time to do burpees only further disrupts class and has created some non-posi vibes… and you know, at SBK we're all about posi-vibes. Moving forward, if you're more than 10 minutes late you must ask the coach if it's okay for you to join the running class.
There are a lot of clothes in the coat room, many of which have been sitting there for a long time. If you've got something in there you wouldn't like removed, please pick it up before Wednesday night. We're going to clean out the closet on Wednesday after classes.
Monday, May 31st is Memorial Day and you know what that means at SBK… MURPH! Does everyone have the day off? We'd love to get the community together in the afternoon, Murph and then get our grill on. What say you?!
Check out this Group Shot from last year's Memorial Day Murph
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What Every High School PE Class Should Look Like Performance Menu
damn i just looked at my last mile time 6:49. How did I do that? Hopefully i can match it today. Went out with coworkers yesterday–drank a lot and ate a bunch of carby snacks.
re: murphI am off on Monday. I know last year we did it on Sunday and had the BBQ afterwards. For rest and recovery purposes I would rather do it on Sunday. That said if you guys decide to do it Monday–im gonna be there.
Shawn – we actually didn’t do it on memorial day last year, if I remember correctly, which is why it was on a sunday…
MURRRRRRRRRRRRRRRRRRRPHHHHHHHHHHHHHHH
LBBS (5): (45, 95, 135, 155) 190x3squats went up pretty easily. so far so good.mile = 8:16let’s set 7:30 as the goal. guess that means more running for me–good thing i’ll be on the road a lot the next month or so.
Fun 8 am class with some of the CFSBK Parents (Ash, Charlotte, McGrath). Ash, hope your knee diagnosis is good!LBBSQ: (45×5, 95×5, 135×3, 155×1)170×5 HOLY HELL this was heavy.155x5x2
Lost about 20% of my strength from finishing Starting Strength in Feb. Also lost 5% of my bodyweight, so there’s that…
Mile run: 7:15. Very very pathetic. Nice chasing/racing you, Ben.
PS We are around Monday of Mem Day for Murph + grilling.
Warmup:-400m jog-foam roll-Samson stretch, mountain climbers, squat thrusts
LBBS:(45×5, 75×5, 105×3, 130×2)work: 150x5x3-felt heavy but good. It’s only gonna get harder though…
Mile: 7:23-this is gonna be a good baseline. Will test this again in August after the Bronx half, and then again after the marathon in November.
I’m on for murph on Monday! Can’t wait. Also really looking forward to tomorrow’s benchmark…
always a pleasure to hang with the 8am gang..
Picked up a knock playing soccer so modified WO for me.
WUfoam Roller / lacrosse ball work / streching
3 rounds NFT10 ring rows10 push-ups10 sit-ups
5×3 strict pull-ups1 blue band2 white band3,4,5 blue band
5 negative pull-ups5x25 sec “L” hangs
Thanks Shane for helping me modify..(tks Charlotte for the good wishes).
195x5x2 (pr)200x5x1(pr)Used the “Larry Craig special” wide stance per advice from Paulie. I’ve used this the past 2 times and really felt more stable. It feels easier to get down to depth and Im not losing my back as much. Have to remember to rip the ground apart.
Talking to laurel I might be able to bring my feet in a couple inches and maybe point my toes more. Will continue to work on it.
Mile: 6:35 (PR)Still pounding the hell out of the pavement with my feet once I get tired. Need to work on efficiency.
Was chasing JMD and his 5:45…geezus.
LBBS: 285x5x3
Mile Run (1): 6:55Mile Run (2): 7:12
Nice working with Fox. Definite sticking point after coming out o the hole @285 — may do some box squats.
Feeling S-L-O-W on the run. Really need to pace this and not just run it all out. Cramped on the second lap of the second mile — forced myself to finish.
Had to bail out of back squats. Did the warm-ups at 45×5, 95×5, 135×4, 165×3, 185×1, then did 205×2 before I stopped. Something wasn’t feeling quite right.
Did the mile run in 6:21. Basically chased JMD all the way. A significant PR for me.
Back squats were with Shane doing 235 across. Felt pretty easy still. Nice to have this territory still there.
Run was done in 6:48 chasing Shawn. This was a substantial PR for me. Fastest I had ever done a mile was 7 flat in 7th grade.
Went and ate a pound of pork each with Katie and Laurel. Katie and I are not sure Laurel did her fair share so it may have been a bit more than a pound each for Katie and I.
LBBSQ: (45×5, 95×5, 135×3)160x5x3
Felt good, went up at a good speed, no twisting. Happy hip. HURRAY!
Run: 8:09. I wasn’t sure how fast to go. Immediately afterwards I felt fine so I think I could have gone quite a bit faster, but had no idea what pace I could sustain. This is the first time that I have run something longer than 400 and not had to fight the urge to stop and walk. (past runs involve a constant chant of “keep running Laurel, keep running.” I was braced for that moment this time but it didn’t come.) It’s kind of pathetic, I know, but for whatever reason running anything longer than 400 is beastly hard for me. Anyway, I’d like to try this again soon to see how much time I can shave off.
Reeeeally sore quads today. Oh, hello thrusters and rowing sprints…
Squat: 265x5x3
Mile: 7:40
Glad my squats went up. Wasn’t sure what I’d feel like. Ran in my chucks and took it at about at about 80%
MY GIRL!!! Dharma had a BLAST at CF Teens today. Great job guys.
HBBSqw/up (45×5, 60×5, 65×3)70x5x5x5
This felt okay; it’s been way too long since I’ve back squatted. Maybe I should have gone low bar? A few were shallow, and my knee wobble is still a problem, but overall a good day.
Mile: 7:15I ran this at about 85%. I took the first lap really easy after the squatting, and bearing in mind I have an 8-miler to do tomorrow. Almost caught up to Dan at the end, but he took off.
Then climbing at BKB! I took my first lesson and Neal and I were there for almost 4 hours. It was a BLAST! A huge deal for me, considering I am afraid of heights.
Observation: everyone there has tattoos too. It made me want one even more.
Squat: 115x5x3 – second exposure at this weight. Still trying to get the form correct.
Adapted the Mile to 2000 K rowing: 8:33
Happily took a nap in the middle of the day.
low bar back squat: 140x5x3 these felt easier than wednesday. feeling better about this movement and activating my glutes in the botttom….still aways to go
mile: 5:45. this was my first time running a mile for time and like some folks mentioned, i wasnt sure how to pace it. it felt good. i think i could do it in 5:30 next time.
WUfoam roll, lacross ball500m easy rowdromshamstring goodness
BSQ(45 95 135 165) x5200x5x2185x5went back down because form was a bit dodgy.
2k row subbed for 1 mile run7:10 took it pretty easy. did some power 10s. it’s been a while since i’ve done a 2k.
BSQ 195x5x3
mile in 6:23
WU ran the blockFoam rollLBBSQ with Eve felt good thanks for the tips Laurel22x532x542x352x260x5x3
Mile run 8:14 had to stop and fix my laces which did not help.Grand class Shane liked the end of class stretches
woah. murph. working has made me out of shape. this is going to be a shit-show. count me in.
Back Squats:
Work Sets: 155 x 5 x 3: i feel that form is getting solid and the weight i getting about right.
1 Mile Run: 06:28