Click here for pics of squat booty

[koyongi]

Speedy bench, double minis:
some@bar
3@95 (x9, varying grips)
3@135 (x2)

Swiss bar CGBP:
8@85
8@125
6@125

DB rows:
10@50s (x3)

Arnold press:
10@30s (x3)

Wide grip pull ups:
3x6

Panora press, mini band:
3x12

Wrist roller, 5#:
3 over, 3 under

Tire flip:
10 (then it started raining)

[koyongi]

XTREME FIT!

CGBP:
5@45, 95, 115, 135, 155

Sumo DL, 40# chain:
5@135
3@185
2@225
1@275
1@295
1@305

Narrow low box squat, buffalo bar:
8@55
8@105
8@155 (x3)

GM, wide stance, buffalo bar:
8@105
8@155 (x3)

GHR:
10@10 (x3)

GHR abs:
10@10 (x3)

Chin ups:
3x7

Tire flip:
2x5

Box jumps, 30":
2x10

[xRequiem]

Did you happen to log your sessions proir to WSBB. Id like to see your earlier progres

[Juggernaut0]

Jelly of those box jumps. With all the weight I've put on, I might not be able to do even 5... lol...

[koyongi]

Did you happen to log your sessions proir to WSBB. Id like to see your earlier progres

Not really...I used to try logging in a notebook, but I just ended up with a bunch of notebooks with the first 10 pages filled in.
My best progress guess is this:


Green is 123s, blue is 114s, purple is 132s.
I got really bored one day.

Jelly of those box jumps. With all the weight I've put on, I might not be able to do even 5... lol...

You gotta keep doing them anyway! They make me less slow, and they're fun and easy to do and recover from...


Today:

Yoga at work.

At home:
Run around the neighborhood (.4 miles)
Tire flip x5
Run around the neighborhood (.4 miles)
Tire flip x5
Run around the neighborhood (.4 miles)
Tire flip x5
Run around the neighborhood (.4 miles)
Tire flip x5
Run around the neighborhood (.4 miles)
Tire flip x5
Run around the neighborhood (.4 miles)

[xRequiem]

Did you run SS? If you did when did you start stalling?

[koyongi]

Did you run SS? If you did when did you start stalling?

I'd already been lifting for over a decade when SS came out.

Everything I did up until I started at Wild Iron (2009) was pretty much making it up as I went along. I'd wave from low weight, high rep to pyramiding up to a max over the course of 6-10 weeks or so, take a week off, and start over.

[koyongi]

Walked a mile.

Squats, buffalo bar:
5@55, 145, 165, 185, 205

Fat bar floor press, 40# chains:
5@bar
5@70
5@110
3@130
1@160
1@170
8@110 (x3)

DB bench:
8@50s (x3)

HSPU:
3x8

DB Rows:
10@50s (x3)

DB skullcrushers:
10@20s (x3)

Pull ups:
3x7

Hammer curls:
10@25s (x3)

Face pulls, monster mini:
3x10

[kingscross]

+reps koyongi dude for posting this epic pic

[koyongi]

+reps koyongi dude for posting this epic pic

Welcome.


Today:

Run:
0.4 miles

Speedy squats, box, buffalo bar, 70# chain:
some@bar
2@105
2@145 (x5)
2@165 (x5)

Eat, drive.

Rugby:
1 half at hooker
1 half at flanker

Drive.

Speed pulls:
1@135
1@185
1@185+double short minis (x8)

GHR:
5x10

L-sit chin ups:
5x5

Step ups:
3x10per

Eat.

Fun things today:
Had a guy come up and shake my hand after my match to tell me how well I played.
Also had one of the wings tell me that it surprises her every time I talk how high my voice is.
Picked up another 70# DB for $61. Hooray!

[koyongi]

Speedy bench, double minis:
3@45
3@95 (x9)

Slingshot bench:
10@185
8@205
6@225

Rows:
8@95
8@115 (x3)

Push press (cleaned from floor):
10@95
10@115 (x2)

Neutral grip DB bench:
12@40s
10@45s (x2)

Front raise:
8@10s (x3)

Rear delt raise:
8@15s (x3)

Pull up:
3x7

DB wrist curls:
3x20 per

Tire flip:
2x5

[Link815]

+reps koyongi dude for posting this epic pic
[img]https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-prn1/539906_10150655970486219_533761218_9285611_2035294 546_n.jpg[/img

Should be reps to Link815 for being awesome, so now koyongi has to rep me.

[kingscross]

Should be reps to Link815 for being awesome, so now koyongi has to rep me.

Dunno about awesome but green for the tarzan outfit.

[maybesew]

apologies for losing track of the thread, but how did you do in the crossfit open this year?

[SPFjudge]

hey, where are the pics of the squat booty?

[koyongi]

Should be reps to Link815 for being awesome, so now koyongi has to rep me.

Sorry, still on spread.

Dunno about awesome but green for the tarzan outfit.

"Tarzan". That's one way to put it...

apologies for losing track of the thread, but how did you do in the crossfit open this year?

I quit on the wall ball workout. I was going to go to a Crossfit gym to do the workout, but had to travel so it just didn't work out.

hey, where are the pics of the squat booty?

Today:
Yoga, lawn mowing.

[SPFjudge]

is that you? Number 1 right there in the middle????

I wouldn't really call that a squat booty


edit: nevermind, I see you. Number 3 on the left.

[Link815]

[koyongi]

is that you? Number 1 right there in the middle????

I wouldn't really call that a squat booty


edit: nevermind, I see you. Number 3 on the left.

#3 is Jackie, she's got some junk in the trunk...

Link's butt

You should do the green ones next time.


Today:

Walked a mile.

Xtreme Fit.

Reverse hyper:
15@2 plates (x3)

Squats:
5@55
5@105
5@195
3@235
2@255
1@275
1@285
1@295
5@225 (x3)

Deadlift, 3" blocks:
5@225 (x3)

Band GM:
15@green
12@blue (x3)

GHR:
3x10

Decline abs:
10@25 (x3)

Did some video tonight, too.

[koyongi]

Yoga at work.

Biked to Jr High, Ran .5 miles, Biked home.
7.3 miles biked, .5 miles ran, a little less than an hour?

[WannaBeATank]

is that you? Number 1 right there in the middle????

I wouldn't really call that a squat booty


edit: nevermind, I see you. Number 3 on the left.

The one bending over, amidoingitright

[Link815]

You should do the green ones next time.

I was thinking I'd use the white ones, only get the butt crack wet before I take the picture.

[koyongi]

The one bending over, amidoingitright

That's me, but whether you're doing it right depends on who you ask.

I was thinking I'd use the white ones, only get the butt crack wet before I take the picture.

Ew.


10/10 at the Wellness Fair.

Tonight:
Bench, short minis:
5@bar
5@95
5@135
3@155
1@175
1@185
10@135 (2bd)
10@155 (2bd, x2)

DB rows:
12@50s (x3)

DB incline:
8@40s (x3)

Pull ups:
3x7

Push ups, wide:
5x20

Tricep pressdowns, mini band:
2x10

Hammer curls:
10@25s (x2)

[koyongi]

Yesterday:
Crossfit Unbroken.

AMRAP:
315 partner DL
225 back squat
135 overhead

While:
4 rounds of walk with barbell overhead (135/85)
If the bar drops, 5 burpees

We finished eventually. One guy took quite a while to do his walk.

[davehaggett]

Hey Becky, glad to see you're still at it doin work! Did you do this past RUM?

[koyongi]

Hey Becky, glad to see you're still at it doin work! Did you do this past RUM?

Look who's still alive! Yeah, I did RUM. It wasn't nearly as big this year and the judging was pretty ridiculous, but I did hit 859 total and won the women's side...so can't complain! Also, the venue on the ocean is pretty sweet. What's next for you?



Today:

Walked a mile

Deadlift against quadded micro minis:
5@135
3@185
2@225
1@245
1@275

Squats:
10@55
10@175
10@185
10@195
10@205

Deadlift against quadded micro minis:
5@135 (x3)

Band yes machine, double micro mini:
10 sec, 15 sec, 20 sec

GHR:
10@BW+10
10@BW+15
10@BW+20

GHR Abs:
10@BW+10
10@BW+15
10@BW+20

Tire flips:
3x5

Chin ups:
3x8

[koyongi]

Yoga at work.

Random Xtreme Fit stuff around the yard/neighborhood.

Ran to the trail.
Ran a mile in 8:00.
Ran home.

[koyongi]

Benchy bench:
8@bar
8@95
5@135
Add slingshot:
5@185
5@205
3@225
1@235
1@245
miss@255
5@225
8@185
Subtract slingshot:
10@135
10@145
10@155
8@165

Rows:
8@115 (x4)

Push press:
5@115 (x2)

Push ups:
5x20

Wide grip overhead hold:
3x20sec

Wide grip pull ups:
3x5

Face pulls, monster mini:
3x10

DB Front raise:
10@10s (x3)

Planks:
3x100sec

[koyongi]

Run 400m (2:38)
Rest 1 min
Run 400m (2:03)
Rest 1 min
Run 400m (1:49)
Rest 1 min
Run 400m (1:47)
Rest 1 min
Stairs (0:53)
Rest 30 sec
Stairs (0:51)
Rest 30 sec
Stairs (0:49)
Rest 30 sec
Stairs (0:47)
Rest 30 sec
Stairs (0:43)
Rest 30 sec

[Big Sexy J]

Wow, you must have ab veins now.