3×10
(E 6/8) Sets across. Use your rep out from your last exposure to base your sets of 10 on.
Post loads to comments.
Compare to 1.15.11 and 1.12.11
Four Rounds for Max Reps:
1 Minute Pull-ups
Rest 30 Seconds
1 Minute Kettlebell Swings
Rest 30 Seconds
Post loads and reps to comments.
These weights were made for walkin'
It's like the CrossFit of Knowledge
Q: What's short, intense, constantly varied and full of useful information?!
A: CFSBK's Josh D.'s youtube show "The Professor Show" Learn everything you can from The Professor in 90 seconds.
Check out Josh as "The Professor" kicking all kinds of knowledge as quick as possible here!
______________________
Phood Philosophy: Nutritional Relativism Whole9 via Robb Wolf
Strong: the Movie (60-minute Joe De Franco Documentary) Team-Andro
Belated Friday workout:
Back SquatWarmup: 45×5 95×5 135×5 185x5Work: 205x3x5
PressWarmup: 45×5 75×5 95x5Work: 107.5x3x5
CleanWarmup: 55×3 75×3 95x3Work: 120x3x3
@Joe – Are you doing sets of 3 reps? I think maybe you mean:205x5x3, etc…
Weight x Reps x Sets
—————
When no weight is in the equation, as in todays OH Squats, then it’s written out as:
Sets x Reps
——————-
Sometimes you’ll see it as:
Sets x Reps @Weight
——————
Have I confused anyone?
Actually very helpful. But what does 1-1-1-1 or things like that mean? Is that four single reps?
Also, three cheers for Coach Nick. I did the rowing technique class with him (cannot attend Crash B’s…), and it was phenomenal. Thanks too to Will and Stephanie, who also answered a bunch of questions for me. I really appreciate everyone being so helpful. A lot of fun. I am very interested in seeing how much improvement I can clock merely through coming up with correct form. Exciting. Thanks again.
OHS’s with Ryan and Willie — we got to play on the big kids equipment and kilo plates.
OHSWarmup:45×10, 95×8, 115x5Work:155×10, 166×10, 177x10BW@171
WOD:84KB/72pullups
Rowing with Nick was awesome! Fatigued as hell and really need to wear different clothing…
ohs fun with nick
45×5/75×5/105×3
95x10x3
wod – 1pd 63pu/94kb
oops i think that was 73 pu
OHS: 95x10x3
wod: 69 PU/51KBS
I went to the rowing tutorial which was really fun/helpful. Thanks Nick!
/Goes through Q-R-S mnemonic David suggested the last time I was confused about this subject.
Dammit. Yes. 3 sets of 5. 3 sets of 3 for the power cleans. FML.
thanks Nick!
Good OHS day with Aaron and Robin.(33×5,45×5,55×3,65×1) 65×10,68x10x2
WOD: 4 Rounds of AMRAP pull ups :60, rest :15, KB swings :60, rest :15 12Kg. KB. 44 PUs, 124 KB swings
OHS:(33×5, 43×5, 53×3)68x10x3
WOD: Switched to the white band for rounds 3 and 4 because I wasn’t getting my chin over the bar in round 2. My pull-ups have really been suffering lately, not sure if it’s lack of strength or technique or both? 14 pullups + 25 white band pullups/107 KB swings @ 1 pood.
Love this picture.
Realized that I missed the backsquat cycle and that therefor have not done them in several months. Decided to hit a little starting strength style workout.
LBBSQ: (45×5, 75×5, 95×3, 115×1) 125x5x3Press: (45×5, 55×3, 65×1) 75x5x3DL:(95×5,135×3,185×1) 205x5Strict Pull-up: 9,7,5
Everything felt good. Had to fight to keep square in the squat, so stayed lighter than I would like to have gone to work on my hip position.
Then home for second lunch. yum.
Warmup:-droms-Partner med ball tosses: chest pass, wall ball style, overhead
OHS:(45×5, 65×5, 70×5)work: 75x10x3-thought about going to 80 for my work sets but warmups were feeling heavy. After my 1st work set, I realized I needed a slightly closer grip, which made all the difference.
WOD:Pullups: 15-15-13-15 = 58KB swings: 29-28-24-24 = 105-definitely a forearm fryer. there were many times during my last 2 rounds of kb swings were i really wanted to drop the kb.-used the black grips for the 1st round of pullups, but i didn’t feel comfortable using them. i like to actually feel the bar.