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Tex | 11.06.2012
“The difference between ‘involvement’ and ‘commitment’ is like an eggs-and-ham breakfast: the chicken was ‘involved’ – the pig was ‘committed’.”
~Anon
SWOD:
Bench Press
1, 1, 1, 1, 1
Strict Chin Ups 3 x Max Reps
DWOD:
Complete 5 rounds for time of:
Sprint a 10 yds – 20 yds – 10 yds shuttle drill
8 Kettlebell Swings 2 pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 10 yards, change directions and sprint back 20 yards, change direction and sprint back 10 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat…
——————————————————-
H2Outrageous
Some of you may have missed this in the winter time, but our gym tends to take on the temperature from outside and exaggerate it. Monday, the heat really gave us a preview of what we are in for this summer. The more we sweat in class, the more we are going to have to focus on hydrating ourselves. Consuming water before, during, and after training is essential for optimal performance and especially recovery.
Exercise should be started in a hydrated state, and consuming at least 1 pint of water 2 hours before activity provides optimal hydration and enough time to pass excess liquid. Fluid replacement during exercise should equal the volume lost in sweat, and you should start drinking water before sensing thirst. A lot of our workouts range from 6-12 Minutes in length. Being properly hydrated is essential for workouts like these because there isn’t much time within the workout to grab water, and the water we do consume will not make it through our system fast enough to benefit us. If you are feeling thirsty in a short and sweet Met-Con, you are already dehydrated! Fun fact to keep in mind when hydrating is that larger volumes, 8 fl. oz., empty from the stomach at a faster pace than small volumes, so chugging is preferred over sipping.
Post training hydration’s main task is preparing the body for the next workout. Each pound lost of sweat should be replaced with at least 1 pint of water. The Institute of Medicine Food and Nutrition Board recommends that women consume 91 ounces of water (about 11 x 8oz glasses) and 125 ounces for men (about 15.5 x 8 oz glasses). Buy a water bottle, decorate it with stickers, and carry around with you everywhere, especially to the gym!
18 Responses to Tuesday 6/12/2012 WOD
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PR CITY
110# Bench (5# PR) Failed at 115 Occupy#
4 strict chin ups (PR) / 3 / 3
1 rep Max Bench: #145 (same as before but form was much more solid) — dare I say #150 at occupy…
Max Chin ups: 7,8,7
5 x run 10,20,10
#24Kg (KB)
16 PU
(not timed)
Bench: 90# w/messy form, 85# cleaner–either one is a PR
7/7/6 chin-ups with thin strap
post work-out: 4 x 30 abmat sit-up/ 15 sec forearm plank
Bench: 135, 165, 175, 185, 195 (PR, 10#)
Chin: 2, 2, 1.5
DWOD: 32kg KB, and finished around 11 min?
Bench press: 135,185,205,215(PR),225(Failed!)
Chin ups: 17, 9, and 7
DWOD: 32kg KB
SWOD: 255, 265 (fail) — PR City-zenship revoked
Chins – 12, 7, 5
DWOD: 32kg — finished dead last more often than not
Guys and Gals,
Nice work today on the lifting. Some of you may have noticed the tighter standards on the bench press that I was enforcing.
Specifically, if your hips come off the bench, then it’s a no lift. And if your spotter touches the bar during the actual press, then it’s a no lift. (Spotter helping the lifter unrack and re-rack the bar is perfectly fine and recommended).
These standards are in place to get you ready for any competition, as the judges there will not let you get away with any sloppy form!
Feel free to burn an effigy of me if you want, but when you’re done, strive for good form in your lifts!
-Jim
SWOD:
Bench: (PR) 310#
Chins: 12/6/6
SWOD:
Bench Press – 92.5 kg (~204) = 19# PR
Strict Chin – 14,11,11
Will be busy tomorrow so took a chance and did deadlifts too
Deadlift – 140 kg (~309) = 22# PR
Evil Wheels – 5 x 10
More 40/20 interval sprints
SWOD- 225 – 275 – 295 – 305 – 315(fail)
SWOD:
175, 180, 185, 190, 195, 200 (5# PR)
Strict Chin Ups: 18, 10, 8
WOD: 10 min w/2 Pood American swings
SWOD- 130, 15# PR
DWOD- 1.5 poooooood
This picture is amaze
DWOD: 175/195/205/225(thought I was doing 215)/235(f)/230(f)
10# PR
SWOD – worked up to 250
Chin ups – 13/15/14
DWOD – tough to gauge with limited view of the iPhone timer but 45-50 min per round w/1:00 rest.
Final 13 (In Armor)
25 Pull-ups
25 hanging leg raises
25 Cleans @ 95
25 Windshield Wipers @ 95
25 Bench Press @ 95
25 Hanging Leg Raises
25 Pushups
25 Windshield Wipers
25 Burpees
Rest 1 min then Repeat all at 13 Reps Time: 36:59
SWOD – 135/145/155/165/170(f)
Chin Ups – 1/4/4(last two were with thin black band)
DWOD – 28kg – all 5 rds took about 12 min. Really tough belting out the pushups after benching.
Seriously this picture is amazeballs.
Pingback: SEXY Friday 6/22/2012 WOD | CrossFit Dupont Washington D.C.
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