Sunday turned out to be a "beer" day. Noah brought over a growler of Karl Straus Two Tortugas Belgian Quad. It was a pretty tasty beer. High gavity however. I drank an Arrogant Bastard so that I could ship off the empty bottle to adorn an office in Afghanistan. It was hard work, but I did it anyway.
I have some Velvet Merlin from Firestone Walker. Sierra Nevada 2011 Celebration Ale and Snow Day from New Belgium. It appears that Snow Day has replaced 2 Below as the sampler pack has Snow Day in it now. As I take detailed notes of each beer I will share them.
Monday
"Annie"
50-40-30-20-10
Double Unders
Situps
Tuesday
Overhead Squats
5-5-5-5-5
Time for "Annie" and loads for OHS to comments, please.
Today, Tuesday, Noah and I did a team/head to head WOD. 20 minute AMRAP. One guy starts with 25 Double unders and 15 box jumps. The other guy does 20 ABMAT situps and 10 53# Kettlebell swings. Once the Situps and KBS are done that person goes to 75# OHS. When the DU/Box Jumper arrives you switch. Score was total number of OHS. We completed 5 Rounds each with a score of 52 OHS for me and 63 for Noah. We did discuss that I lost 8 or 9 reps on Round 1 because we started "at our stations" and each additional round included the other person running from SU/KBS/OHS to the DU/Box Jump station. Make sense? It was a good workout. Rainy day didn't allow us to go to the park and do Burpee Pullups.
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ReplyDelete14 Dec 12
"Annie" (27:19)
No substitutions, varied between AbMat and curvy back inverted. Hopefully I will get faster.
Wednesday, 14 Dec 11
ReplyDeleteOHS
5-5-5-5-5
I started out with a short, light bar just to warm up. Then I attempted to use a 45 lbs bar and just couldn't do it. I changed to a long, light bar + 10 kg (total) for the remainder of the rounds. I need some serious help on my form. I need to pull in TSgt Rice on this one. He watched my front squats the other day and noticed I was lopsided (left shoulder lower than right shoulder). No surprise there as my right is so much stroner. Anyway, during the second set, I felt great on the first rep and then fell (lightly) on my ass on the second rep. No shit. Right there in the gym I was sitting on my ass. Got right back up and finished the set and the remaining. I'll look up the narrative. I need to figure out how 1) to properly hold my shoulders and 2) deep to squat. I remembered to push up with my heels and maintain my lumbar curve. OHS are just so awkward. They'll get better!
I also added: Treadmill, 30 mins (20 min BFL--5.0-7.5 mph; 5 min 4.5-6.0/mph + 5 min cooldown). I had a somewhat shitty day and I needed to sweat. Thanks always to Lady Gaga.
I followed your lead and doubled these two up as a study break.
ReplyDeleteOHS 5x5 @ 75-85-95-105-115(fail)-115 1 rep
I found out how 115# sounds crashing from overhead. Reason 27 to buy bumper weights.
Annie: as Rx'd 12:31--way off my best, but I struggled with DUs at times today and not my best situp day either.