January 23 happens to be the birthday of my old friend Daryl Press. So we will do some presses.
Big news today the Patriots will go to their 7th Superbowl. 5th with Tom Brady and Bill Belichick. Against the Giants. . . the Giants ruined the Patriots perfect season in the Superbowl 4 years ago. Hopefully the Patriots can avenge that loss. I had my customary Sam Adams Winter Lager this afternoon. Nothing says Patriots playoff football to me like Winter Lager from Sam Adams. I was prepared this year.
The workout:
3 Rounds for Time
23 Bench Press
23 Shoulder Press
I am going to try and do this one tonight after Girl Scouts. I went to the gym today and did the WOD there. It was TABATA with pushups and squats. I went for broke on the pushups and was doing well. . . then after 4 rounds he says "we are doing 4 minutes of each." My subsequent numbers dropped off dramatically. I did 83 total pushups with the worst round being 6 and best round being 20. Out of 8 rounds I did 37 of the 83 on the first two rounds. Air Squats. . . not my friend currently. My quads are still very angry at me. I can squat, jump and do Crossfit. I cannot run, climb stairs or sit down comfortably. It is weird. My left quad is actually numb. I am not going to worry about it. Push through. Anyway, I knew that there were going to be 8 rounds so I paced myself. I did 97 squats over the 8 rounds with the weakest being 11 and the best being 15. That was on the last set as I was gunning for 18 to hit 100. . .I had trouble walking to pick the girls up. I am not always the smartest man once you introduce a level of competition. That wasn't the WOD though. . . that was warmup. The WOD was 10 rounds of 2 rep shoulder press looking for max. I did strict shoulder press up to 125 which matches my PR. I failed at 130, but it was round 9! I push pressed it up and then did round 10 at 105. 10 Rounds is a lot when looking for your max. The buildup should have been quicker and then drop to 85% of max for the rest of the rounds. I make these notes so that I can better train you.
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The best part of going to the gym today was getting to coach people. I just wanted to add that. Drew wasn't there, but Benji, the other trainer, was and had me help him with his SP form. I guess now I understand why they would invite me to WOD for free aside from helping teach classes. . . the trainers need someone to coach them too!
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21 Bench Press: L: 45# bar/S: 45# bar
11 Shoulder Press: L: 45# bar/S: 45# bar, then shorter bar with 10s, then 5s
I wanted to stay simple, so we started with the 45# bar. It was WAY too heavy for shoulder press, so we dropped the reps and Stephanie scaled the weight. Honestly, we were just glad to be working upper body. Day Two after the "Air Squats from Hell" WOD and our legs were screaming.
*This past week was bad--I said, "F-it," on two days in a row and FINALLY drug my ass out of bed on Sunday. Yesterday, I woke up, worked out, showered, Skyped and took a nap. I didn't get to work until 1000-ish. Whew.
I gave Stephanie (Langley) the blog web address so if she requests to follow, please let her!
Do you know what I would have said in the old days? F your quads if they can't take a joke!
ReplyDeleteMade this one up this morning. I thought it would be my warmup for today's WOD. . . I need some recovery time. 11:25 was my time. 26 of the 69 Bench press at 115 and the last 43 at 65. Lactic acid on the bench press was the word of the day. Shoulder press was at 70 for the first 23 (Round 1). I had to drop to 50 as my ribcage was not staying locked down and I didn't want to stress my lumbar region or resort to push press. Stayed strict the whole way. Tough follow up to max SP yesterday. I am dreading the pullup portion of today's WOD as my upper body is smoked. On the bright side the condition of my quads on Box Jumps is secondary.
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