unbroken
We find intensity in a number of ways. Sometimes it’s through exposing our bodies to heavy loads. Sometimes it’s by pushing ourselves into a metabolically uncomfortable place. Rx’ing today’s workout will take some mental intensity (and focus, especially as your tire).
Unbroken sets.
For the most part, our own mind will be the only thing between us and finishing each movement without stopping. You are the only one who can convince yourself that you can do it. Your body might be begging you to set the weight down, to get off the rings or to drop the rope. If you zone out, your body will win this argument. Don’t let it.
STR:
Backsquat
4-4-4-4-4-4 @ 80-85% 1rm (heavier than last week)
WOD:
2 rounds
20 wall balls (20/14)
20 ring pushups
20 toes to bar
20 kettlebell swings (2/1.5)
*Rx is 1st round unbroken. Rx+ is both rounds unbroken.
Don’t forget the cookout/dance party this Saturday, 10/5, 6pm at the gym! We will be grilling meats and invite you to come and bring other foods (your own meats to grill if you like. Or something else…) and join us for what is sure to be a great time! KP has promised a disco ball. This will be a BYOB event. Hope to see you there!
HBBS: first 2 were warm up then 4 sets at 140# which is about 82%
WOD: 11:25 Rx –
I don’t care what you say it felt like Rx-
First round unbroken. Everything Rx except 1 pood.
TIME FOR THE BEACH
PASTA BEACH
(which is a real, and horrendous, restaurant name)
HBBS: 4 warmup sets, 3 sets @ 155 (1RPM = 205)
WOD: 13:30 (14# ball, 1.5pd, knees to chest, aaaaand definitely not unbroken sets)
Away for the weekend and can’t make the party, rats.
LBBS: 3 sets @155# (1RM = 190#)
WOD: 11:14 (10# MB, Agro box, KTC, 1 pd)
Wrists aren’t quite 100% yet so did lighter med ball/scaled push ups.
Want LBBS 1RM 200# this month.
Way to grind this WOD out 6:30.
Back squat: 3 sets to warm up to 275# for 3 sets
WOD: 13:22 Rx-ish, wall balls (20#) and kettlebell swings (2pd) were unbroken, pushups and toes to bar were fairly close on the first round
This was a tough one, my forearms and hands were really feeling it afterwards.
This week I haven’t been feeling the heavy weight. Did 255 for my last three sets.
WOD: 13:21 Tough, but good WOD.
So who is going to be at the party on Saturday?
LBBS: Warmed up to 3 sets of 95# – thanks to coaching and math from Toma. Some day I will Know that just because the 3rd set feels awful doesn’t mean I shouldn’t go heavier.
WOD: 10:56 with 14# WB, 36″ box pushups, knee-ups, and 1 pd KB.
I was thrilled to do the first 20 WBs unbroken, have my knee-ups be a little higher, and do 1 pd KB swings for the first time. Progress, not perfection!
You’re a straight beast at those wall balls!
Thank you! Trying to follow your and Tricia’s beast-tastic example! 😀
sprinkle some of that wallball lurve on me, pls
HBBS: 265# across
Luckily I just managed to get all my sets in.
WOD: 11:54 Rx
5/8 of the workout unbroken. Got through the first round in under 4 mins then my lungs shutdown like the Govt.
HBBS: #225
WOD: 10:38 1.5 pood. First round unbroken second….not so much.
HBBS: 165#
WOD: 10:39 @ 14# ball, ring PUs, TTB (Thrusty Tucks, Basically), 1pd.
and my legs are sooo sore. going up and down stairs at the office was especially challenging today…