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We would like to see a show of hands who are : Swingers Discussion 1718501041
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FORUMS:  General Discussions:  Fitness:  We would like to see a show of hands who are
TOPIC: We would like to see a show of hands who are
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10 Handstand Push Ups (1 abmat - unbroken!!),
20 Deadlifts 165 lb,
30 Back Squats 85 lb (from the ground),
40 Pull Ups (red band),
50 Kettlebell Push Press (25 R/25L broken up) 35 lb,
60 Kettlebell Swing 35 lb,
70 Push-ups (strict),
80 AbMat Sit-ups,
90 Air Squats,
100 Double Unders

32:16
Las Vegas NV
 
 
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Ah, ring pushups. Wait until your feet are up on a box for those (and supine ring rows) where your body is completely parallel to the floor.

Wait until you see the chipper someone came up with for us today. On my way to the box in a few minutes.
Las Vegas NV
 
 
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OK, so after yesterday my Glutes are sore (IE: My ass hurts!)

Warm up - 3 rounds
10 Shoulder rolls
10 Sit ups (talk about pain sitting on rubber floor)
10 Supermans
250M Row (also a bit tender on the tushy!)

Strength - Front Squat - 3/3/3/3 165/175/185/200 5# PR! from a couple weeks ago!

WOD
Run 400M
30 Ring Puships (14 full/16 knees)
Run 600M
20 Ring Pushups (10R/10 knees)
Run 800M
10 Ring Pushuips (5R/5 Knees)
17:12
OK - Ring Pushups are a new kinda pain and suffering!
Amherst OH
 
 
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Heavy Squat Clean & Jerk 5 x 1 @ 110 lb (90% of my 1RM).

OTM x 10 min: 3 squat cleans @ 75% = 90 lb + max rep double unders
Total DU = 172
quad endurance/pain was the limiting factor (slowing down my squat cleans).

I hear that tomorrow is going to be one hell of a chipper ;)

mrs svc
Las Vegas NV
 
 
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Didn't get to a run Sunday. Slept in then worked til 5p.

Got to CF7 on Monday morning.

50 burpees + 1000m row.You have up to 10 min to get this done. Time left is rest. Then 3 rds 15 pullups, 20 wallballs (I still hate WB), 15 bent over row (75lb). Total time: 22:19

Then my strength program.
5 x 1 squat snatch 90% 1RM = 75 lb.
5 x 3 squat clean & jerk 85% 1RM = 105 lb (took 3 attempts at last rep, was so fatigued).

Back to my home base today!
Las Vegas NV
 
 
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Amherst OH
 
 
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Just some weight lifting today.

500m row to warmup.

75 lb Snatch Complex (power snatch + hang squat snatch on the 45 sec x 8 reps).
Add weight.
95 lb Clean & Jerk Complex (power clean + hang squat clean & jerk on the minute x 8).
5 x 3 Front Squat 125 lb.

Just catching up on our strength program. Do a metCon or something cardio tomorrow.
mrs svc
Las Vegas NV
 
 
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Saturday morning WODs used to be fun, not today! LOL

Warm up - 3 rounds:
250 m Row
20 Air Squats
10 Pull-ups (on one RED band!)

Group Mobility - stretches for lats/delts/pecks
Skill - KB Snatch (tough little fuckers!)

WOD 10-9-8-7-6-5-4-3-2-1
KB Snatch 1pd Right arm
Pushups
KB snatch 1pd Left arm
Toes to bar (Scale toes to donkey kick)

15:45
Amherst OH
 
 
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Killer day at the box for Old ItsBeen!

Warm up - 3 rounds
5 Wall Walks (was able to get my hips to the wall this time!)
10 Walking Lunges
15 Ball Slams w/20#

Mobility stretching with Trainer - various 2:00 holds for 8:00 total

EMOM Jump Rope (Every Minute on the Minute) for 10:00
30 Double unders or 100 singles (I scaled to 75) Ugh

WOD "Diane" my first Diane!
21-15-9
Deadlift at RX 255#
Handstand Push-ups (toes on 24" box)
9:37
Amherst OH
 
 
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SVC - "They can have my bands when they pry my cold, dead, terribly torn and sore fingers from them!" LOL

Baby Steps, just glad my chin could finally clear the bar!

Remember, I could barely hang from the bar let along pull up any amount when I started in March!

HT - month to go on the 9 month pics!
Amherst OH
 
 
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TOPIC: We would like to see a show of hands who are