Monday, March 1, 2010

"War Frank"

Show me your war face!!! You don't scare me private, work on it!

Three Rounds

25 muscle ups
100 squats
35 GHDsitups
Posted by at

6 comments:

  1. JustinMarch 1, 2010 at 8:06 AM

    WODoers: 4 degrees in the barn. As Rx'd 1:02.


    New girl update. Well I would have say Saturday night and Sunday morning were pretty unbelievable too. She is really cute and she has one of those perfect little butts, just like the ones the photographer picks to put sand on in the SI swimsuit issue. I was just admiring it when she was putting her clothes back on and thinking to myself, "Damn! Life is good and it is only getting better!"

    Peace out

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  2. Craig FletcherMarch 1, 2010 at 9:07 AM

    Great job Justin. That's sick. And about that sandy bottom... enjoy that sir. I just don't know how you got her?

    We'll call my version "Weenie Frank"

    Today I subbed and scaled more than I ever have on a WOD. My core is still a little spanked from 125 GHD's and BE's last Thursday, believe it or not, so I didn't want to overdo that. MU's, well... I did my first one this morning, then said "screw it" and did all of them RX'd. OK, those are lies. Squats - knee still a little troubled.

    "Weenie Frank"
    3 rounds
    20 CTB pullups
    20 ring dips
    75 squats
    25 GHDs

    TT = 28:40

    I know, scaled way back, but last time I did 60 RD's my shoulder was hurtin' for a few weeks. Felt OK today though, that's a great sign. I'm just glad to be WOD'ing.

    Also, filled out the gym half of the garage with 4 additional stall mats and rearranged things so now the dumbbell rack is in there. It's awesome, more room, and it's all right there. Maybe I'll do an iPhone video tour of the garage gym to show you guys the set up, but maybe that would come across as boastful. It ain't that...

    ReplyDelete
  3. Myles lewisMarch 1, 2010 at 9:27 AM

    Justin I've never even met you and I am stoked for you. Sounds like things are going good with the ladies. Any sandy butt pictures would be ok to post on this blog by the way. Fletcher good news on the the knee? It will be tough to scale things back. We see a ton of injured knees up here in ski country. One common thing is people try to move through rehab too fast, and end up re injuring the knee and sometimes it ends up worse. Modifying things is absolutley necessary. Dont try to push it. You show us your setup we will show you ours. Oh I have been hitting things hard and fast 2 wods a day plus a strength move. 3 weeks until showdown. Today is a day of rest for me. Peace out Myles

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  4. ChasMarch 1, 2010 at 4:11 PM

    I ran out of time on this one:

    Rd 1: 75PU/75dips-100sq-35GHD
    Rd 2: 25 MU progressions (from knees)-100sq-35GHD

    Just over 30mins and had to bolt. If I'd thought ahead, I would have done 3rds w/ MU progressions; first round took forever thx to the PU/dips sub.

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  5. ChrisMarch 1, 2010 at 4:43 PM

    Chas great idea on the MU progressions, I just watched that video today. I started off with C2B pullups and Ring dips then switched to MU progressions in Rounds 2 and 3. I think MU progressions simulate the true MU compared to the pu and ring dip sub. I'll do them from now on. I think it will get me closer to actually doing a real MU.

    R1 50 C2B pullups & 50 ring dips, 100 squats, 35 GHD situps - 15:56

    R2 25 MU progressions, 100 squats, 35 GHD situps - 11:27

    R3 25 MU progressions, 100 squats, 35 GHD situps - 10:53

    TT: 38:16

    Later

    ReplyDelete
  6. MikeMarch 2, 2010 at 12:26 AM

    Good job getting through this one fellas. I couldn't quite get through this one. I did the MU from the knees sub as well, but wasn't able to keep to the rounds.

    30 MU progressions
    200 squats
    100 ball under ass, feet hooked sit-ups

    TT = 35 minutes

    Later.

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