warm up
20/10 x 4 double unders
2 rounds: as fast as possible
-3 burpees
-6 sit ups
-9 jumping pull ups
pvc complex: x 20 each
-pass thrus
-sdlhp
-ohs
workout
21 ohs @ 75#
10 muscle ups
15 ohs @ 95#
10 muscle ups
9 ohs @ 115#
100 double unders
9 sdlhp @ 115#
10 hspu
15 sdlhp @ 95#
10 hspu
21 sdlhp @ 75#
post time for score
20/10 x 4 double unders
2 rounds: as fast as possible
-3 burpees
-6 sit ups
-9 jumping pull ups
pvc complex: x 20 each
-pass thrus
-sdlhp
-ohs
workout
21 ohs @ 75#
10 muscle ups
15 ohs @ 95#
10 muscle ups
9 ohs @ 115#
100 double unders
9 sdlhp @ 115#
10 hspu
15 sdlhp @ 95#
10 hspu
21 sdlhp @ 75#
post time for score
turbo j / 155 / rx / 15:55
ReplyDeleteluis / 155
45-65-75# both / mod m/u & hspu / 50:25
kyle k / 175 / rx(sub hspu 4 m/u) / 12:45
tracie / 115
30#ohs / 45-55-65# / mod m/u & hspu / 21:59
cav / 163 / 65#ohs / 24:36
1-2 / 170 / 65-75-95#ohs / 35:07
jenn / 113
45#ohs / 45-55-65# / mod m/u & hspu / 32:29
congrats to 1-2 aka kyle h. for achieving his 1st muscle up today. afterwards, he did the wod without modifying the muscle ups and did them rx.
ReplyDeleteGuy / 183 / Mass Gain WOD
ReplyDelete75% Front Squat 5x3- 145#
Snatch 1RM (3 attempts)- 125#
75% Shoulder Press 5x3- 125#
Congrats Kyle on your MU! I have done 3 with Chris and Cav's help. Way to knock them out during the WOD~!
-Guy
PS- Love the new camera effect. You guys look great-reminds me of Old School...
ReplyDelete"I see Blue....he looks glorious!"
-Guy
took today off. I am trying to follow the 3-1 program. Or should I be doing it differently?
ReplyDeleteI will make this one up tomorrow though! The double unders are going to be challenging!
rob -
ReplyDelete3/1 works just fine with most of our members. i do have to say that you can't really go by a set schedule due to several reasons. first, life has its way of not allowing you to workout when you want due to work, family, unforseen circumstances etc...thats just the way that goes sometime. yeah, yeah, yeah..."well you have to make time for it blah blah blah..." in a perfect world, where one doesn't have family, kids, a job that doesn't always have a set schedule; these are enough reasons to 'run out of time in a day'. secondly, YOU HAVE TO LISTEN TO YOUR BODY. if the previous days' workout blasted you to unbelievable soreness or you think you might have tweaked or slightly injured something, by all means, rest and recover. it's smarter to rest a day or two, then come back full steam and hit it hard.
so there really isn't a right or wrong answer to your question. 3 on 1 off; 5 on 2 off; 3 on 1 off then 2 on 1 off (1 full week)...it's all relevant and dependant upon how your body adapts or takes to recover.
having said all that, the better you take care of your body i.e. nutrition, stretching, active rest to include massages/yoga/martial arts/spa-sauna-hot tub all will aid in recovering faster as long as you do it smartly.
Thank you!
ReplyDeleteAs a family man, There could always be some kind of excuse. However, the gym is only 2 miles from the house. Being that I have different shifts, I find it easier just to go do the WOD than think about it. I believe there's always time to do something. Having said that. I knew it was time for a break. "Linda" and yesterday were both a very interesting experience.
Till tomorrow,
Rob
maria / 115
ReplyDelete10:50 (I'm thinking I probably should have gone with more weight regardless how long it would have taken....right? Coulda-woulda-shoulda)
65#/ 75# ohs
85#/75#/65# sdlhp
hspu rx
jumping into m/u (that has to be my most frustrating obstacle...been trying to muscle-up for some time without success. I can do ring pull-ups and dips like crazy, but the muscle-up is still elusive. Any suggestions??)