Long and Heavy
Strength:
Push Press 3-3-3-3-3WOD:
Row 500m
2 rounds
10 HSPU
10 Box Jumps (24″/20″)
Row 1000m
2 rounds
20 Kb Swings (2pd/1.5pd)
20 Situps
Row 2000m
Strength:
Push Press 3-3-3-3-3WOD:
Row 500m
2 rounds
10 HSPU
10 Box Jumps (24″/20″)
Row 1000m
2 rounds
20 Kb Swings (2pd/1.5pd)
20 Situps
Row 2000m
so much rowing – I am sure Mandy will want to jump on an erg and keep us company…
HOW DID YOU KNOW? 🙂
I’m pumped! Finally something I can do!
( minus the box jumps)
push press: 95# and failed at 105#. my 5RM is 95#, probably should’ve planned this one out better.
wod: i thought this was going to be so much worse than it actually was. 26:32 Rx. The worst part is absolutely the 2k row, and like Yosh wrote, knock this one out piece by piece, it definitely helps.
can we program heavy KB swings more often? i need to hate the 24kg KB a little bit less and i think spending more time with it might help.
off day tomorrow is going to be so glorious!
I love rowing!! Excited for this WOD. Just got back from Colorado and am ready to get back to it!
Heard about this WOD from Coach Mandy. Ecstatic to be on the other side of the river today.
you don’t want to row yourself over? the rowing in this workout is about half the distance between the two boxes.
You know I DO love a good row…
push press: 165#, PR (also a new 1RM PR)
wod: 24:51 Rx, was able to get the first 10 HSPUs unbroken, but then they fell apart on the second set. Had to break up the kb swings into sets of 10, partly because it was so sweaty. Rowing at the end was awful, but I guess the more you do it the more you’ll get used to it. First time I’ve rowed over two miles in one workout, though.
I love how you hit massive PRs and don’t claim the glory. That deserves recognition or a playing of Justin Bieber
Haha. I figured the exclamation mark next to the weight on the board would suffice. It is pretty exciting to get more than body weight overhead, especially for 3 reps.
JT – If Yosh was referring to himself in the title of the last post, who is he referring to in the title of this one? (EB, I can’t believe I beat you to this…)
185# on the push presses, though I was kind of chasing them around the room a little bit.
24:45 on the WOD with the GHD for situps. I was a little disappointed in how much I had to break things up, especially the handstand pushups. It might be time for more volume training on those, but only after adequate double under work. The GHD added a whole new element to the workout.
Glenn, you freaking killed it man. That was inspiring to watch. You get bonus points for covering real distance on the rower. Bad Ass.
You 12pm rockers really make it fun! Thanks. So good to be a part of it!!
And yes, that Glenn finish on the rowing machine was epic.
I dreaded this ALL DAY. But, it was only partly as bad as I thought it would be. 😉
85# PP, spent a while trying to get better form and am not sure if I succeeded or not. My upper body is legit toast from Murph.
28:38 WOD with only 16KG KB, 1 abmat for HSPUs (to which I fell every time…who knew I would need to kip all of them?), and inspired by Nick I also used the GHD (which was fun minus the upside-down part). I thought I was going to puke during the last 2K row…but I managed not to. Sweet.
It blows me away how often I conquer things that I didn’t think I could…
Time to admit you’re a BADASS.
<3
What is GHD?
The Glute/Ham Developer. It’s the strange looking thing back by the kettle bells and boxes. Makes sit ups (and back extensions) a bit more intense.
it’s the contraption over between the boxes and the stereo. i think it’s “glute hamstring developer” or something. basically you flop (actually, don’t flop at all) backwards with your hands over your head and let your knees bend and slam your knees straight to propel yourself up. you get more of a range of motion and need more stabilizers (and one would assume it also uses the glutes/hammies, though i’ve only ever felt sore in the hip flexor after…). i’ve never used it at night (except when i get there suuuuuper early to warm up, which i never seem to anymore), but back when JT coached the mornings we would use it in our warm ups.
Cool, thanks for the explanation – I was hoping it wasn’t something super obvious 🙂
still sore as hell from murph, but figured i needed to come in to loosen up. skipped the push presses due to a shoulder blade thing, did some light back squats instead.
WOD: 28:21 @16kg and blue band assistance on the HSPUs. First few HSPUs were fine but it went downhill really fast. Frustrating to have to rest so long just to get one rep, repeat.
Finished this with an 8:50 2k row. I think that’s a PR right there.
Nick: “Long and Heavy” was my nickname in high school. Or maybe it was the name of my first band, I forget.
So glad to read all these comments from you fine people- it helps when I’m far away and not getting to hang out in person at the box. 🙂