Saturday, June 19, 2010

Overhead Squat 1-1-1-1-1-1

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6 comments:

  1. JustinJune 19, 2010 at 8:36 AM

    Jacob: I think my run was right at 100 yards too. Used to play a lot of golf, so I have a pretty good step. Walked it off 4 times while warming up and went with the longest distance.

    WODoers: If at first you don't succeed, then add more weight.
    115x3,135x2,155x1,170f,185fx2,200fx3,
    the body weight PMFR 200x1

    Clean and jerked the weight into position.

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  2. Elgin Garage GymJune 19, 2010 at 8:03 PM

    Nice work Justin, I'm going to have to hit this tomorrow.

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  3. Elgin Garage GymJune 19, 2010 at 8:28 PM

    This is what I was up to today at the FD...

    Warm Up:
    Seated Shoulder Press 20-15-10-5
    Super set with...
    Wide Grip Lat Pull-down 20-15-10-5

    Jacob 95-115-135-145/100-110-120-130-140

    WOD #1
    Seated Shoulder Press 3-3-3-3-3
    Super set with...
    Wide Grip Lat Pull-down 3-3-3-3-3

    Jacob 145-150-155-160-165/150-160-170-180-200

    It was funny hanging from the bar then having to set in and pull it down to my back. Maxed out the machine in the station!

    WOD #2
    3 Rounds of: (No rest, all continuous.)
    1 Minute Double Unders
    1 Minutes Overhead Hold
    *Note reps and weight used

    Jacob
    Round 1: 75 DU, 95lbs
    Round 2: 42 DU, 95lbs
    Round 3: 52 DU, 95lbs

    Interesting WOD, really killed your shoulder and got you sweating quick. I couldn't hold the weight overhead the whole time and rested as needed. I got all 60 seconds overhead on the 1st round then had to lower it down twice the 2nd round, then ounce on the 3rd. ALl and all something different.

    Plan on squating 5X5 at the station in the AM, then OHS 1X7 at home.

    Hope to get 235lbs or better, but we'll see.

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  4. Craig FletcherJune 20, 2010 at 3:23 PM

    Hey guys,

    Chelle surprised me with a surprise getaway to the mountains. We are renting a house up here and having a ball, the kids are loving it.

    I rested yesterday and today we did a gnarly bike ride. Stoked cos this is my newly built mountain bike, Yeti 575 frame with 2011 Fox TALAS 36mm forks. Beefiness. Normally it would be a leisurely ride (Breckridge to Frisco and back on the paved path), but I had the kids in toe in a trailer. Combined weight was probably 80-90 pounds and part of the ride was a 90 minute uphill IN THE WIND towing them. It was spankalicious!

    then we came back to the house, took a nap (what are those), just woke up a bit ago and I did this: (12 minutes unbroken)

    Tabata pushups: 22-22-16-11-11-11-11-11
    Tabata situps: 11-11-12-10-11-10-10-11 (these were harder than usual, bare feet anchored under sharp couch edge, OUCH)
    Tabata 1 pood KBS: 11's (talk about winded!)

    So all in all, a killer day. Now we're going into Breckenridge for some live outdoor bluegrass, beers on tap, then to a restaurant for dinner and margaritas. Tomorrow AM is going to be an epic and ass kicking 3-4 hour single track mountain bike ride. We hired a sitter service. Then it's back home to reality.

    Another super short Fletcher post.

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  5. ChasJune 20, 2010 at 8:14 PM

    Fletcher, that's an awesome Fathers' Day weekend. About 8 years ago, I headed where you are now, and my father, brother-in-law and I hiked Quandary Peak. It's actually a pretty quick trip, but still humbling given the altitude and the ridge at the end. Was a form of redemption for my dad, who had a kind of nasty Colorado experience a few years prior (eg, which way is back home, don't know, here's a river, God willing...), so even though it wasn't a fathers day per se, it was still all for him.

    I spent this weekend at the beach (again). Unfortunately it was flat as a pond, but oh well. Turns out I've only missed the OHS WOD, which I can live without. We'll see what this week brings...

    Happy FD dads in the group!

    Chas

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  6. Elgin Garage GymJune 21, 2010 at 9:35 AM

    Got love HQ....

    Warm Up:
    Stretch 5-10 Minutes

    WOD #1
    Five rounds for time of:
    45 pound barbell Overhead walking lunges, 50 feet
    21 Burpees

    Jacob 8:18 Rx'd

    WOD #2
    "150/30"

    For Time:
    50 Knees to Elbows
    2 Floor to Overhead, 155lbs
    40 Knees to Elbows
    4 Floor to Overhead, 155lbs
    30 Knees to Elbows
    6 Floor to Overhead, 155lbs
    20 Knees to Elbows
    8 Floor to Overhead, 155lbs
    10 Knees to Elbows
    10 Floor to Overhead, 155lbs

    Jacob 12:49 Rx'd

    Felt good on the first WOD, then sucked it up on the second.

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