Deadlift: 5x5
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2009 Goals
Jake:
2:30 fran
5:59 naylor with 205#on the deadlift
255# clean
400# deadlift
300# front squat
3:59 - 30 muscle ups for time
25 consecutive chest to bar pullups
master the bar muscleup
Tom:
450lb DL
300lb Bench
21 Consecutive pullups
2:30 fran
5:59 naylor with 205#on the deadlift
255# clean
400# deadlift
300# front squat
3:59 - 30 muscle ups for time
25 consecutive chest to bar pullups
master the bar muscleup
Tom:
450lb DL
300lb Bench
21 Consecutive pullups
GTG - April
Tom's GTG - April
500 Ring Dips + 500 BP (any weight)
Rind Dips: 155
BP: 205 (avg. weight of 180.3#)
Jake's GTG - April
1000 x C2B pull-ups + 500 OHS (any weight)
C2B: 397
OHS: 73
Brett's GTG - April
TBD
500 Ring Dips + 500 BP (any weight)
Rind Dips: 155
BP: 205 (avg. weight of 180.3#)
Jake's GTG - April
1000 x C2B pull-ups + 500 OHS (any weight)
C2B: 397
OHS: 73
Brett's GTG - April
TBD
Grease the Groove - October
Bench Press Challenge
Goal: Complete 275 bench presses @ BW + 25lbs by 10/31/2008 (approx. 10/day).
For example:
BW = 225; BP = 250
BW = 200; BP = 225
BW = 175; BP = 200
As of 10/31/2008:
Jake (@ 190): 275
Tom (@ 225): 151
Josh (@ 190): 12
Berb: 0
Naylor: 0
Goal: Complete 275 bench presses @ BW + 25lbs by 10/31/2008 (approx. 10/day).
For example:
BW = 225; BP = 250
BW = 200; BP = 225
BW = 175; BP = 200
As of 10/31/2008:
Jake (@ 190): 275
Tom (@ 225): 151
Josh (@ 190): 12
Berb: 0
Naylor: 0
Grease the Groove - September
Goal: 250 (125/each arm) x 70lb Single Arm KB Presses by 09/30/2008:
As of 09/30/2008:
Brett: 300
Tom: 200
Jake: 190
Naylor: 165
Homer: 0
As of 09/30/2008:
Brett: 300
Tom: 200
Jake: 190
Naylor: 165
Homer: 0
Grease the Groove - August
Ring Dip Challenge
Goal: Complete 500 ring dips by 08/31/2008 (approx. 25/day).
As of 08/31/2008:
Tom: 575
Jake: 529
Pasty: 300
Berb: 55
Naylor: 0
Goal: Complete 500 ring dips by 08/31/2008 (approx. 25/day).
As of 08/31/2008:
Tom: 575
Jake: 529
Pasty: 300
Berb: 55
Naylor: 0
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- Anson Dorrance
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- Arnold Bennett
- Cookie Monster
"Forward, as occasion offers. Never look round to see whether any shall note it... Be satisfied with success in even the smallest matter, and think that even such a result is no trifle."
- Marcus Aurelius
"The best pace is suicide pace, and today is a good day to die."
- Steve Prefontaine
"The art of living is more like wrestling than dancing."
- Marcus Aurelius
"The key to immortality is first living a life worth remembering."
- Bruce Lee
"Sloth, like rust, consumes faster than labor wears."
- Benjamin Franklin
"...what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body and mind are capable."
- Socrates
"We are a nation of physical animals who have forgotten how much we enjoy being just that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested."
- Chuck Palahniuk
"The definition of hell keeps me up at night"
- Howard
"Someone once told me the definition of hell: The last day on earth, the person you became will meet the person you could have become."
- Anonymous
"The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or as a curse."
- Don Juan Matus
"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible."
- T.E. Lawrence
"The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching."
- Anson Dorrance
"The real tragedy is the tragedy of the man who never in his life braces himself for his one supreme effort, who never stretches to his full capacity, who never stands to his full stature."
- Arnold Bennett
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"We Will Either Find A Way, Or Make One."
"The best pace is suicide pace and today is a good day to die"
"The best pace is suicide pace and today is a good day to die"
8 comments:
rd 1: 205 x 5
rd 2: 235 x 5
rd 3: 275 x 5
rd 4: 305 x 5
rd 5: 315 x 2
that last round was just painful.
i also did a run tabata at 6.8 prior to this wod.
chased it all with 2 raw eggs and some good kefir.
Geez berb....you are an ox.
hey guys!
monday i did
6 rounds
back squat 185lbs x 10
ring pushup x 20
a pretty sweet warm up too.
2 rounds
135lbs back squat x 10
400m run
K2E x 10 w/ 4 wipers to start
unanchored situps x 25
70lb KB twists (keep the kb out in front of you, arms at 90 degrees and twist, tapping the KB on that backside of your hip and repeat motion on other side)
Tuesday
i did Helen, but didn't time it. my guess would be a little under 10 minutes. back is feeling good!
i'm going to do tonights Deadlift workout and go for some big weights!
forgot to add that i did 30 KB twists per round on the warmup.
Dude, you make us all feel like weaklings!
Thank you for the humility you disperse to me.
i did a petranek fitness wod this afternoon. it consisted of 5 rounds of:
5 burpees
10 mountain climbers, hold each for 4 seconds
15 pistons
time of 10:15
i then cooled down with 3x10 tri overhead cable extensions, 3x5 press at 95 lbs(trying to teach myself to open my shoulders all the way on top), 3x5 front squats(trying to figure that one out).
for some reason...i am just spent today. it must be the 2 a days that i have had all week so far.
rd 1: 345 x 5
rd 2: 345 x 5
rd 3: 345 x 5
rd 4: 345 x 5
rd 5: 345 x 5
i then went for 1rm DL and only got to 425lbs. i've got a ways to go to get back to my old max. back felt great the whole time! 500lbs is the goal.
finished the night with one handed 53lb KB swings x 60. 20 per round.
today did 18 rounds of golf with my sales team...tee time of 7am at a course that is over an hour away from my house. i'm trashed now!
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