3×10
*Use 75% of your most recent 1RM
Post loads to comments.
Compare to 4.20.11
AMRAP 12 minutes
Run 130
21 KB Swings
12 Burpees
Post Rx and time Rounds to comments.
Jenna M. does Fran
Happy Mother's Day to all of the amazing moms at CFSBK!
If the shoe fits…take it home!
Remember you have until this coming Wednesday to remove your shoes from the gym! Any shoes left at the end of the day Wednesday are getting thrown over a power line.
_________________
Navy Ship Dedicated to Fallen SEAL CNN
The Wrong Sleep Ages the Brain Up to Seven Years Daily Mail
Great Photo!
Great photo of Jenna! Where is she? I hardly see her these days.
Happy Mother’s Day to all the moms at CFSBK.
Today sounds fun. Wanted to make it, but I have a mom to take care of 🙂
after Fran and There Will Be Tacos, taking a rest day from working out *and* eating 🙂
Jenna (M, not J) is off hacking the planet. but sometimes around on weekends.
Partnered with Vince for squatting.
WU: 45×5, 95×5, 125×3, 145×3, 165×1
Work: 165x3x10
Accessory WOD: 3 Burpees short of 5 Rounds @ 1pood. The first run felt really hard after the squats.
low bsq–need to work on shoulder mobility… or get some longer bars!145x10135x10x2
AMRAP 1.5pood one burpee short of 4 rounds
165 for the squats. Thanks for the motivation Samir.
Accessory WOD: .2 Pood. 4 rounds + run + 8 swings. Everything unbroken but slow.
I did the Japan Run in Central Park this morning and followed it up with the “B” day of Fox’s pull-up plan for beginners. I expected this to be hard and it was!
I did the “A” day on Friday, except I was dumb and did curls and rows instead of picking one from the curl/row category and picking one from the bench press/floor press category. I am determined to get to a real pull-up one of these days.
BSQ 3×10(45×5, 95×3, 135×3, 185×5)200x3x10
really enjoyed this. hard as balls. never done volume squats before.
got to 1 rnd of the metcon and then had to stop to babysit. will try and do later. subbed run for row 1.5pd kb.
Happy Mothers days to all the moms.
BSQ at 175#
Did the WOD at 1.5pd and did 4rds plus the run.
ouch
lbbs 185x10x3 this was heavy but Fox says not heavy enough. Too fast and not enough fight.
Wod at 1.5 Russian, 5 rounds + about 50m of the run.
OMG! 75% o_OI’m supposed to go up in weight from here!?
Squats!Warm up:Barx6 135×4 185×3 225×2
Work:275x10x31st super heavy2nd hard after 3rd rep3rd felt like crap, had bad form
WOD (felt impossible after the squats)4 rounds + 130m run + 17 KBswings
^2pood
Ran 5 miles yesterday over the BKBridge, first run where I actually cruised a little bit, confidence builder for this weekend.
Hit Fran today, had been a while since I introduced myself to the lovely lady.
4:52 RX, thats about a 30 second PR. Absolutely all a result of getting stronger, the thrusters felt as easy as they’ve ever felt. Pullups were ok, might have shaved a few seconds on a bar I didn’t have to climb to/drop from (I did it outside) but I’m still pretty happy.
Sometimes I feel like I’m not training hard enough because I don’t consistently run myself into the ground with lots of conditioning WODs, then I do something like this and realize being strong kind of takes care of the rest.
Gonna take it easy til Ragnar, nothing major.
Back Squats:Warmup: 45×5 95×5 135×5 165x5Work:185x10x3
This was probably a little ambitious since I think my 1RM has falled off from its peak, so I was happy to get all three sets in.
WOD3 Rounds + run + swings + 1 burpee at 1.5 pood
I picked up a 1 pood bell at first until Nick told me to put that $#$#&#@!! 1 pood-er down and get a *#$&#@!% 1.5 pood. In so many words. Like some of the other people have said, I didn’t have much “go” after the squats.
200x10x3, not 200x3x10 doh!