Little Zack drops in on Group Class
- Happy birthdays to Adele M and belated Bday to Mike W!
CSA Reminder
Egg CSA members: your final delivery is Wednesday,and it will be a double order
There are two more weeks in the egg CSA, but the delivery schedule from our upstate CSA partners is now just monthly (instead of weekly.) To make sure you get your last two weeks’ worth of eggs, Herondale will be delivering two weeks in ONE delivery this coming Wednesday, Nov 13
Pickup will be 6-8:30.
Email questions to: mignyc at gmail dot com.
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Supple Leopards VS. The World: My Take On The “Knees Out” Debate DSStrength
When are we going to amp up our push up game?
Man sets record for highest flying push up.
Hmm. Two people said their posts got eaten but I've got nothing in the "suspected spam" area so I've got nothing to free if your post got eaten. I dont know!
Damn you comments section/squarespace!
Post
I'm gonna try one last time and then I give up!
Clean complex: 113 (failed that weight once before and once after I made it, though)
FSQ 150x3x3, which makes me pretty happy since 160 for a single set of 3 was how I hurt my back last cycle. This time, pain free.
Cash out with 20 kg bell and row.
Do 30 squats? Get a train ticket: Russian Subways Now Accept Squats for Payment
mashable.com/2013/11/12/russian-subway-squats/?utm_cid=mash-com-Tw-main-link
I am not a coach but I think that Zack has really great hip extension – he just needs to work on finishing in a nice overhead position. Happy birthday Adele.
I did some handstands on Monday on the beach in Mass–scary to invert on rocks in gusty wind. Nice to be back on the safe padded floor. Worked kickups in the middle of the room; got a magical tip from McDowell about easing down to the floor which instantly gave me all kinds of better control. V-ups were less magical. Lots of those. HSPUs also kind of sad; did 30 w/ 2 abmats, couldn't string together more than 3 after the first 2 sets. Then the WOD: 48/47/75. Good to have lots of chances to do kipping pullups–need to expose myself to those more often.
Somehow ended up at the 4.30 class today, which was fun! Clean complex- finally got to 103# which is a PR. Not sure what happened as I had never even managed 98# in a group class, but it happened twice, so I'll take it.
Front squats- last week I could not finish the first set at 145# but today I managed 145 x 3 x 3. It felt so good to get that, having bailed last week. Also a PR 🙂
Did some rowing afterwards and stayed on for AR with Fantastic Mr. Fox.
I may have to come Tuesday evenings more often…though my bike ride home was a bit nippy….brr.
Yesterday:
Noticing a difference in my handstands. Inversion Mondays forever!
HSPUs – 40ish with 1 abmat in many sets of 5/4/3. Thanks for the hand positioning tips, Rickke.
211 Reps: 51 pull-ups, 61 burpees, and 99 sit-ups synchronized with Bekka
Today:
Cleans from the knees: 128# x 1
HBBS: 135# x 2 – not as hard as I thought but didn't feel great about form
50 kb swings overhead 16kg (25,15,10), 1 mile jog
Shoulder AR w a little help from Serene 🙂
Trying again
6 am with McDowell
First part went all right. I know I am still broken and that pulls me over instead of allowing me to hold still longer.
V ups on the cushy mat- no swollen and bruised hip bones today. I feel these in my abs more than any other exercise we do.
20 strict hspu- then 30 with one abmat. One abmat makes things so much easier.
56-44-83, 183 reps. The pull ups were the hardest. I just didn't feel like I was getting my distance on the bar set up properly and my swing was off. I need to work these more. This was a really good workout! A+
Tuesday Bench with Noahpologies
Work up to a heavy single and then drop sets
45×5, 95×5, 135×5, 185×3
205×1, 215×1, 225×1, 235×1, 240×1
205×3
185×5
165×8
135xmax capped at 20 (20)
(BRO SCIENCE!)
Monday WOD
195 reps
To the best of my recollection…
Burpee 11-10-10-10-10
Pull Up 15-15-15-11-12
Sit Up 15-15-15-15-16
Felt pretty nauseated while teaching AR afterwards