Monday, May 4, 2015

5 RFT KBS, deficit pushups, run 400M

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5 comments:

  1. Craig FletcherMay 4, 2015 at 10:25 AM

    Full house this morning... folks from the new neighborhood are starting to come out of the woodwork. It's fun!

    I subbed 450M rows, and did 20 reps of KBS with 55 pounder. TT 16:26

    Will is a new guy, 2 years removed from playing college football at Clemson. he's a beast. TT 15:18 (he was super duper fast with the pushups, like 9 seconds and done)

    Jeff went 17:20 rowing and 45 lb KB

    Josh went 19:13 running with 35 lbs.

    Dave went 20:45 running and 35 lbs.

    Good day to be alive!

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  2. Craig FletcherMay 4, 2015 at 10:26 AM

    Oh, then Will did back squats, sets of 5 with like 300 lbs. You can tell this kid was well taught, perform form and depth. Dude is built like Ben Smith.

    I did deads, sets of 10 @ 225.

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  3. UnknownMay 5, 2015 at 12:17 PM

    So knowing what everyone's times were I set my mind to beating it.

    But more important, my neighbor started his 62nd birthday by doing this WOD with me, he used a 26# KB and did regular push ups. TT 20:15

    Jim did a 36# KB all else RX TT 23:20.

    My gym required that I scale to a 52 pound KB, and it didn't cross my mind to increase my reps like Craig did so I stuck to 15 reps. All else was RX.

    So I strapped on my jet pack and went balls to the wall the whole way, I don't think I've ever done KBS as fast as I was today (using muscle to pull down on the descent of the KB rather than just letting it drop.)

    With these factors and a great night of sleep I finished TT 14:21. Then I fell over and about passed out.

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  4. Craig FletcherMay 5, 2015 at 12:21 PM

    Doesn't surprise me since you can run faster than I can row and we upped the reps, but this is a really good time anyway. You're kicking butt. Yes, pulling down on the KBs does speed it up. Love the story about Jim, THAT is what this is all about. Good job there.

    And yes, it's ALWAYS helpful to know others' times before you start. That target makes you move faster. Now, go beat my front squat WOD from today with 185 and I'll own you dinner twice. By the way, I'm down to 225, so down 12 lbs. I got a little fat there. Been sleeping good, drinking nothing more than a glass of wine with dinner during the week. What a breakthrough.

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  5. Craig FletcherMay 5, 2015 at 12:23 PM

    (and we all did 20 KBS... that's typically what I do when it makes sense... if we scale the weight down, I still like to move the same amount of weight. In this case, I went 15X72=1,080 lbs swung, so 1,080/53=20.4, so 20 sounded good).

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