Tuesday, 8/5/2014

Warm Up:
2 Rounds:
25 Double Unders
20 Dislocates
20 Bear Hugs
20 Leg Swings
10 Walking Lunges
10 Air Squats

Mobility
Squat Mobility (band anchored or band around knees or ankles)

WOD:
5×3 Strict Press

4 Rounds:
10 Back Squats (155#/105#)
15 Pull-Ups

Core/Strength:
A. 4×25 GHD Sit-Ups

B. 3×8 Good Mornings w/ barbell

Post your results to the comment section.

Advertisements

  One thought on “Tuesday, 8/5/2014

  1. August 5, 2014 at 7:26 am

    Skipped strict press today.

    WOD: 6:15 Rx’d
    *not quite how I imagined a rest day from Smolov, but whateves! Thanks to my WOD voyers for sticking around to cheer me on!

    Like

    • Karen O'Donnell
      August 5, 2014 at 7:44 am

      any time coach!

      Like

    • sburks1
      August 5, 2014 at 9:58 am

      All ways a pleasure telling you to get back on the bar #wodporn

      Like

  2. August 5, 2014 at 7:26 am

    Strength:
    2×3(95#), 2×3(105#), 1×3(115#)

    Mod-WOD city for me
    …inspired by Cindy (10RDS: 5 rows from box, 10 push ups, 15 abmat)
    10:10
    Abmats are slow…just more to work on

    Like

    • sburks1
      August 5, 2014 at 1:13 pm

      Killin it today #modwodkilla #summerofsam

      Like

  3. Karen O'Donnell
    August 5, 2014 at 7:43 am

    Strict Press @ 65

    WOD:
    8:22 @ 85lbs and Ring Rows instead of PU

    Like

  4. sburks1
    August 5, 2014 at 10:03 am

    SP
    115,135,155,155,155

    WOD:
    7:03rxd.

    Suprised myself.

    CORE:
    GMs: 115#
    GHDs: 25rx, 50 Abmat with 25#, no last set

    Mobility:
    Foam rolled out my lats

    Like

    • Chris L
      August 5, 2014 at 8:29 pm

      Solid work today bro!

      Like

      • sburks1
        August 6, 2014 at 4:48 am

        Thanks bro… Gotta work on resting less

        Like

  5. August 5, 2014 at 10:27 am

    10:46
    75# squat
    Pull-ups Rx’d

    Strict press 53#

    Good mornings 68#

    Like

    • August 5, 2014 at 10:28 am

      Erin 14:38
      95# (clean PR!!!!)
      Pull-ups Purple band the whole time (PR!!)
      So proud!!!!

      SP 53#, 63# last round

      Like

      • Natasha
        August 5, 2014 at 8:18 pm

        Thanks for posting for Erin! This girl dug super deep today and killed the WOD. Way to go, Erin!

        You did pretty fantastic, too, Martha! Squats were on point! 😉

        Like

      • August 6, 2014 at 3:36 am

        Awesome work!!!!

        Like

    • August 5, 2014 at 10:48 am

      Squats felt great, thank you Mr. Smolov! Hardest part of that whole WOD for me was cleaning the damn bar… that’s my mental game issue. Pull-ups were decent.

      Like

  6. August 5, 2014 at 11:31 am

    You know the saying “Our warm-ups are your workout”? Well that was true in my case today.

    WOD: scaled the hell out of it to just warm ups.

    Press: 55 and 65
    Worked on hip exercises and negatives.

    Like

  7. Brian S.
    August 5, 2014 at 5:44 pm

    Sean:
    Strict press: 35#
    WOD: 6:54, 15# squats and ring rows

    Brian:
    Strict Press: 115#
    WOD: 10:14, 115# squats and rx’d pullups
    Squat form felt really good…like I had good depth. Of course, it may have looked a lot different from the outside.

    Like

    • Brian S.
      August 5, 2014 at 5:46 pm

      Also did a post WOD tire change…not a lot of fun after a squat workout.

      Like

      • August 6, 2014 at 3:37 am

        Oh no!!! Glad the squats are getting better!

        Like

  8. Coach Cat
    August 5, 2014 at 6:42 pm

    No strict press. Tried to deadlift 55#. I did it but it hurt a lot.

    6:42 w/ 85# from the rack. Tried 105# and probably could have done it but wasn’t comfortable going fast. Goal was intensity and to not have a relapse. First 2 rounds of pull-ups were unbroken. Kinda nice being this light. But I miss the barbell.

    3×1 power cleans at 35#. I haven’t pulled a barbell from the ground in about a month. It hurt so I only did it 3 times.

    Like

  9. ktbittner3100
    August 5, 2014 at 7:11 pm

    4:30 RX

    Like

    • August 5, 2014 at 7:34 pm

      Yikes!

      Like

    • August 5, 2014 at 8:09 pm

      You walked right through this one! Sick!

      Like

    • Chris L
      August 5, 2014 at 8:31 pm

      That’s weak.

      NICE WORK MAN!

      Like

  10. August 5, 2014 at 7:34 pm

    10:01 – 75# BS (lite due to lower back still). 80# press.

    Like

  11. August 5, 2014 at 7:48 pm

    6:12 @85#.

    Today was crazy. Did not get near enough food in my body. Tank was empty, so I played it safe and went light. A positive – I’m back to stringing together my pullups- 15 at a time 🙂

    Like

  12. Kira
    August 5, 2014 at 8:06 pm

    Strict press at many weights
    35/55/50/50/50

    Wod @ 65# 10:52

    Like

  13. Natasha
    August 5, 2014 at 8:21 pm

    Strict Press- 75#, 75#, 75#, 80#, 80#
    WOD: 6:02 rx’d
    Still working on stringing my pullups continuously…

    GM @ 105#

    Like

  14. August 5, 2014 at 8:26 pm

    13:06 @85# (well first round at 95# but I missed my back and that scared me)

    Strict press 45/55/55/55/60

    Like

    • Coach Cat
      August 5, 2014 at 9:26 pm

      Elbows back (not down) as the bar is coming down. Creates support. But yes, that is scary.

      Like

  15. August 5, 2014 at 8:28 pm

    Bench press
    1×10 @ 135
    1×10 @ 185
    1×8 @ 205
    1×6 @ 215
    1×5 @ 225

    SP – 135/155/155/155/155

    WOD
    5:52 rxd

    I still can’t kip worth a damn, I feel like a frailing frog on the bar. Whatever, I beat Das 🙂

    Like

    • August 5, 2014 at 8:29 pm

      Hahaha! You sure as hell did! And you’re a monster on that bench son!

      Like

      • Chris L
        August 5, 2014 at 8:34 pm

        My bench has been going up pretty solid. When I started CFC last October my 1 rep max was 225 and I’m doing that with ease now. I had a new 1 rep max a few weeks ago at 260.

        Like

    • Natasha
      August 5, 2014 at 8:45 pm

      Nice!!

      Like

    • August 5, 2014 at 9:11 pm

      Hahaha!!! Glad I had you to chase Chris!! Great job!

      Like

    • Coach Cat
      August 5, 2014 at 9:28 pm

      That shoulder is probably limiting your kip. Possibly t-spine as well. Mobilize. Maybe you can just move in with Dr. R. for awhile. I’m sure he wouldn’t mind.

      Like

    • sburks1
      August 6, 2014 at 4:52 am

      Dude…. I gotta catch up

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s