Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.
–John F. Kennedy
Heavy Metal
Rack Pulls
1, 1, 1, 1, 1, 1, 1
5 rounds (not for time) of:
95lb. Push Presses (not push jerks), max reps
Ring Rows, max reps
Gym-Nasty
Rope climb practice
As many rounds as possible in 15 minutes:
10 Ring Rows
10 Parallette Push-Ups
Compare to 2009.09.23.
Hell’s Bells
Rope climb practice
3 rounds for time of:
21 Kettlebell Swings
21 Knees To Elbows
21 Double Unders
Compare to 2009.09.23.
Thanks Keith. Mango is clearly not loving Fran, however.
Better see you at Fil Fest next month.
Power Cleans 3x3x3+
Took my 1RM of #190, added 5 pounds and took 90% of that weight. Then, worked with 70%/80%/90% of the #195.
122 – 140 – 157×9
Power cleans felt good. Barely got the elbows around on the 9th rep. Need to get 10+ next time. Curious as to what my new 1RM is right now.
3x L-sits on parallettes – max time w/ 1min rests in b/w.
33sec – 21sec – 20sec
WOD
AMRAP in 10 minutes of
3 back squats @ #185 (65% of 1RM)
6 burpees
9 kb swings – 2 pood
5 rounds
The two pood just had it’s way with me tonight. After the first two rounds my swings were very broken. Some questionable reps as well as the bell wasn’t fully overhead on some of the swings. Need to start getting strict on reps. Back got fried real quick – hurt my core position on the back squats.
Again, need to really start to get strict on standards. I’d really appreciate it in the future to be called out on rep standards. Whoever is watching/coaching me at the time, please call me out if reps aren’t full. Don’t be afraid – I won’t hate you. Half a$$ed reps aren’t gonna cut it during sectionals.
anybody else watching:
kill it, cook it, eat it
on bbc?
city kids reconnecting with the meats they eat, good stuff.
Man, I missed you guys! So great to be back & ready to get my ass kicked on a regular basis. Love ya!!!
We missed you too!
Hell’s Bells: 12.30, 24kg
Hells Bells in 10.23 (or 24), 16kg
Great class today, especially with the tire flips!
Handstand work – got a few seconds freestanding. Big improvement. Need to work on the hollow rock and not turning into a banana.
WOD
5 rounds
20 double unders
20 push ups
20 squats
9:03
No real excuses here, I’m just terrible at high rep push up WODs. My bench has gone way up – I should be able to do more push ups right?!
awman you guys had fun tonight.