Front Squat
Performance
3 x 8
Add weight to last week. Use a full range of motion and control.
Fitness
3 x 5 Linear Progression
Add 5-10 lbs to last week.
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Exposure 5 of 8
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5 Rounds Not for Time or 20 Minutes:
1-3 15′ Rope Climbs or 5-10 Strict Chin-Ups
10-15 Push-Ups
270m Jog
Practice your rope climbs today or work on upper body pulling/holding strength. Keep your Push-Ups strict and tight. Use the runs as active recovery for the upper body pull and push.
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Coach KHarpz graduated this week and is now a Doctor of Physical Therapy. Congrats, Katie!
- Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery either today or tomorrow at 11:00am.
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Upcoming Program Times and Dates:
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How To Live in a Micro-Apartment Without Going Crazy NY Mag
Front squat: 110 8×3 Heavy. Nice to be in class with Joy & Jynne since we never work out together.
Completed 5 rounds of the workout: 1 rope climb, 15 push-ups (3 rounds unbroken). On the runs I took advice from whit from our AR discussion: leaned forward, kicked feet to butt, TRIED to land toes first… But mainly focused on the other two things. Runs were 1:05 every round.
Also ran a mile for time this morning trying to incorporate the same stuff. 7:21. I definitely feel a difference! I don't think there is any way my pace will be close to that for murph, but I'm going to make a commitment to run a mile/maybe more for time on Mondays, Wednesdays, Fridays and Saturdays the next two weeks.
9am
Front Squats
200#x8x3 Moved well. Minimal grind at the end.
NFT Work
Threw on my 20# weighted vest for this because I am thinking about wearing it for Murph. The runs and rope climbs were fine, the push ups were a struggle. Stuck around to do a couple rounds of Cindy. That was torture. I may be looking at a 75 min + Murph.
8am with McLo
Fsq – 205 x 8 x 3
Moved well especially the last set. Think I'll keep up with the 10# jumps. So happy to have 8s.
Nft work
First time ever doing a rope climb. After the first initial how the hell am I going to get down felt much more comfortable. Got a good tip from Allie too about keeping the leg straight on the way down. Fun to have these more often in nft work. Definitely need to start doing nightly pushups for Murph.
~~ @Jude @Stella @AnyoneElse ~~
In AR I was asking if you wanted to join team "follow the wHIITe rabbit" for a Ragnar Trail Relay — 8 people, 24 hours of camping and trail running! I'm organizing a team to run Wawayanda Lake on the weekend Sep 30 – Oct 1. Looking for three more people at the moment.
https://www.runragnar.com/event-detail/trail/wawayandalake
Email me at david packer at gmail if you're interested!
~~~ ~~~
Also today:
Front squat 250x5x3, heavy, fine. Definitely harder w/o a belt.
First real rope climb today! Pushed the runs a bit, felt good.
10AM with McD
FSQ: 195x8x3
Then, my nemesis: rope climbs, but I did get some very good tips from the endlessly patient McDowell.
Noon class
FSQ
245x5x3
Wore a belt for these today. Felt pretty good. Happy to have ridden this LP this high.
NFT
Wasn't going to do rope climbs at all because they freak me out. As I told Whit, they make me feel like a fat 10 year old all over again! Humbled up and asked Whit to show me the wrap again and did a few 1/2 climbs along with some vanity work (delts, bis, and tris).
#SWOLcity homie!
10 a.m. w/MeLo & McDowell.
FSQ: 175x8x3. Slow but steady. A few elbow dips but generally speaking I got through this alive. Not exactly looking forward to 185 next week but think I can hack it.
NFT work: First ever rope climbs! Thanks, McDowell. Lots of fun. Still can't quite get the hang of the speedier way, but the Spanish wrap worked for me.
No time for A/R today, unfortunately. Having company over, which means I actually have to sweep and dust my apartment… for time.
12pm group class:
Fsq: 3×8
(45x8x2, 95×5, 125×3, 140×1) 150x8x3
-went conservative with only a 5# jump from last week but I think I need to accept that they are going to be tough regardless and just commit to a 10# jump next week. I know I can do it. Also, no knee pain/discomfort today and no noticeable shifting so all seems good.
Accessory work-tweaked a touch to
4RNFT:
15 push-ups
550m run
1 ripe climb
-wanted to get more running in and get some volume in push-ups to get ready for Murph. All push-ups as 10-5.
-because I'm bad at math, I thought that I had done 90 so I did another 10 after the 4th round to get to 100. Talking to McD afterwards, he kindly noted my math error and told me I owed 30 push-ups. Dammit, he's always right. Did these in 3 sets of 10.
thanks to everyone for coming out last night to celebrate Erin! I was feeling a little off today at OG thanks to all those drinks 😉
Overhead squat. Worked up to 103. Went for 116 and missed getting it overhead twice so I moved on.
Snatch- worked up to and hit 83# (1 lb PR).
Little wod after:
5 rounds : 10 cal assault bike, 10 push-ups , 5 t2b.
Felt good to sweat. Push-ups felt like hell.
10am with McDowell
FSQ – 200x8x3 – this felt heavy. Likely due to too much booze and too little sleep last night
Rope climbs were fun – tried a few legless too. Push-ups felt easy today, probably due to all the dips we've been doing. Hopefully those'll help out with Murph this year
KHarpz=womancrusheveryday ❤️❤️????