Sunday, February 7, 2010

Stephen

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8 comments:

  1. JustinFebruary 7, 2010 at 8:32 AM

    WODoers:

    I glanced a this last night and figured I would have to scale it back or cramp up, but this morning I realized it was a hero WOD, so as Rx'd only harder. Figure I'd finish or stop when my back spasmed, got lucky and finished.

    GHDmachine was on rocky uneven ground, so balance was key. It was definitely unnearving at first. Sub 20#dynomax behind head goodmornings for back ex, much harder for me.

    33:54

    Time was really irrelevant for me. I deliberately went slow and painful on every rep to honor the fallen hero.

    Time for the hottest shower possible and 20 minutes of foam rolling. Hope I put my socks on without assistance tomorrow. Also, I think a saw a two pack in the mirror after this wod. Ab ripper x...whatever?

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  2. MikeFebruary 7, 2010 at 1:58 PM

    Happy Super Bowl Sunday everybody! Caught up with the Heavy Sumo Inverts and Deadlift WOD's this afternoon. Go Saints (but I think the Colts win). Later fellas.

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  3. ChasFebruary 7, 2010 at 5:32 PM

    Hoo boy! I called this a rest day the second I woke up this morning - serious DOMS from Fri's inverts and yest's DLs. This makes for a serious core cycle. I'll hope to make up tomorrow.

    Did get in another ski day though; the kid made his first black diamond (east coast style...) so it was a good one. I agree Mike, the Colts take it.

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  4. Elgin Garage GymFebruary 7, 2010 at 6:06 PM

    Sorry to hear about your back Justin, hope you're alright.

    Warm Up:
    "Stephen"

    30-25-20-15-10-5 reps for time of:
    GHD sit-up
    Back extension
    Knees to elbow
    Stiff legged deadlift, 95lbs

    Jacob 14:58 Rx'd

    Felt pretty tired while doing this WOD, but I took a few breaks early on where my breathing could've been a little more controlled. I realy got it together once I was at the 20's, and was able to hit everything unbroken from that point on.

    Then...

    Seated Dumbbell Press 15-15-15
    Jacob 40lb Dumbells

    Seated Dumbbell Press 12-12-9-9-7-7
    Jacob 50's-50's-55's-55's-60's-60's

    Then...

    10-1(10/1-9/2,8-3...) Alternating Ladder for time of:
    KBS, 1.5 Pood
    Ring Push-ups

    Jacob 4:08

    Then...

    Bench Press 30-20-10
    Jacob 135-155-185

    Bench Press 5-5-5-5-5
    Jacob 225-230-235-240-245*Assist on reps 3-5

    Going to do a little more while I'm at the fire station tonight, but not sure what.

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  5. ChasFebruary 8, 2010 at 3:51 PM

    Made this up today. As rx'd, 24:35

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  6. MikeFebruary 8, 2010 at 8:41 PM

    That was a pretty good Super Bowl. I thought for sure that Manning was going in for the tying score when the Saints sealed the deal. Wish I would've been in NOLA for the after-party.

    Anyway, I was a day behind as well. Shoulders were surprisingly very sore in different spots today after the heavy sumos.

    As RX'ed today except for the standard ball under ass GHD subs.

    TT = 30:35

    On to Tuesday's squat WOD. I have a dinner/interview with one of the MBA schools that I have been accepted to. So, I'm going to be a day early for a change.

    Later fellas.

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  7. MikeFebruary 8, 2010 at 8:42 PM

    Oh ya, also did my MJ Jump Rope Routine.

    1000 jumps = 7:54 (last 50 DU's in :56)

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  8. Craig FletcherFebruary 9, 2010 at 10:41 AM

    AS RX'd TT = 28:40. Crazy good core WOD. You've heard it all before. For some reason GHD's just slow me down. Chas is the exact same age, height, and weight as me and he kicked my butt. Good work man. Justin, love your slow painful method for the hero. I worked hard for Stephen too. It's always sad to see a new hero WOD.

    Jacob, your WOD day was NUTS! Your time seems impossible, but I know it isn't. Amazing. Getting fired up for the sectionals? I hope we can see some footage. Ask Evan or Tim to film it!

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