Click here for pics of squat booty

[koyongi]

Back at Wild Iron! YAY!

GM, 38" chain suspended, SSB:
8@bar
8@110
5@150
3@200
3@220
3@240
Form was bad, so dropped back down.
3@200 (x2)
5@150

Overhead squat:
8@bar (x2)
5@95
5@105 (x3)

GHR:
3x10

Reverse Hyper:
3x10

[TrettinR]

Awesome work! Hopefully for you you'll be ready in time to beat me at the Arnold

[gbg]

Back at Wild Iron! YAY!

GM, 38" chain suspended, SSB:
8@bar
8@110
5@150
3@200
3@220
3@240
Form was bad, so dropped back down.
3@200 (x2)
5@150

Overhead squat:
8@bar (x2)
5@95
5@105 (x3)

GHR:
3x10

Reverse Hyper:
3x10

Nice work on the GM, love overhead squats! 105lbx3 is impressive my 1rm is 100 and that was hard.

[koyongi]

Nice work on the GM, love overhead squats! 105lbx3 is impressive my 1rm is 100 and that was hard.

Thanks! I like overhead squats, and if I can get it overhead, I can squat it, but I'm no good at the getting it over my head part!

Oh, and here's tonight's video.

[davehaggett]

Thanks! I like overhead squats, and if I can get it overhead, I can squat it, but I'm no good at the getting it over my head part!

Oh, and here's tonight's video.

overhead squats are crazy hard, i should do them more myself. Have you ever thought about setting racks nice and high on a powerrack so you can unrack with the bar at the top position? eliminates the whole getting the weight overhead part, plus it saves energy so you can focus it all on the actual squat.

[koyongi]

overhead squats are crazy hard, i should do them more myself. Have you ever thought about setting racks nice and high on a powerrack so you can unrack with the bar at the top position? eliminates the whole getting the weight overhead part, plus it saves energy so you can focus it all on the actual squat.

I've done that before, but then I get warnings about shoulder strain...plus, I need to work on my OHP/Pushpress/Jerk anyway, so I figure why not?


I also forgot to add my ab work last night:
Decline abs w/ 45# hat:
3x10

And Wednesday's cardioish workout:
Sushi Boat Town Loop (a little over 2 miles)
Ran half, walked half, felt like I had a brick in my stomach and my lungs were full of goo, almost got run over by a CTS.
24:11

[Link815]

I ran that in 12 minutes.

[dannyautrey]

I've done that before, but then I get warnings about shoulder strain...plus, I need to work on my OHP/Pushpress/Jerk anyway, so I figure why not?


I also forgot to add my ab work last night:
Decline abs w/ 45# hat:
3x10

And Wednesday's cardioish workout:
Sushi Boat Town Loop (a little over 2 miles)
Ran half, walked half, felt like I had a brick in my stomach and my lungs were full of goo, almost got run over by a CTS.
24:11

what is this?

[TrettinR]

I ran that in 12 minutes.

Oh rry?

what is this?

It's this new fad called jogging, or yogging. It might be a silent J. I'm not sure. Apparently you just run for an extended period of time.

[stronglime]

Ha ha. Just kidding.

wasn't funny

[Fluster]

wasn't funny

I love the fact that you are actually stupid enough to post the same lame comment twice in the same thread.

[koyongi]

Crossfit Thursday:

The Stadium Workout from the 2009 Crossfit Games Affiliate Cup:
Team of 4, two girls, two guys:
20 Wall Balls (20/12, 10' target) (each person in succession)
Then,
30 24" box jumps
30 KB swings (55/35)
30 Pushpress (45/25#DB)
300m row
Simultaneously, can't move to the next station until all four people have completed their reps, then,
30 DL (225/135) (each person in succession, one bar)

At the games, our team finished in 19:55.
Today, we had the two guys and one of the girls who did it at the games, plus me.
Today, we finished in 17:05. If only Lee had listened to me, that's 5th place instead of 24th...

My back was super fried from the GMs on Tuesday, though, so the deadlifts SUCKED...it took about 10 minutes to be able to even sit comfortably after I got done because my posterior chain was so unhappy.

***

And my Wild Iron workout:

Bench, 80# chain, off manpon:
8@bar+chain
5@95+chain
5@135+chain
3@155+chain
3@165+chain
2@175+chain
1@185+chain
Miss@195+chain
7@135+chain

Floor press, DB:
10@40s
10@45s (neutral grip) (x3)

Hammer Krolls:
10@25s (x2)

[koyongi]

Crossfit Friday:

Spent about half an hour trying to get a muscle up. I can do the pull up part easy, I can even get the kip, and a few times, I even got the transition, I just can't get the catch. And the ring dip is super easy - I can't believe there are people out there that have trouble with that part. I now have blisters on my palms, and I'm missing skin on my wrists.

Then the WOD:
For time:
25 hang cleans (85#)
50 double unders
20 hang cleans
40 double unders
15 HC
30 DU
10 HC
20 DU
5 HC
10 DU
11:45ish?

It was a very frustrating day. I don't really know why, but I'm pretty bummed right now.

[koyongi]

DE stuff:

Box squats, dbl micro mini, 25# chain:
8@bar
2@95
2@135 (x8)
2@155 (x2)

Sumo DL:
5@135
5@185
5@225
5@275

Hypers, purple band:
3x10

Spud abs:
10@50
10@70 (x2)

[koyongi]

Speedy bench:

Against 130# chain:
8@bar
3@95 (x9, three grips)

Pull ups, really narrow neutral grip:
3x8

JM Press:
8@bar
8@65 (x3)

T-bar Row:
10@2 plates (x3)

[Big Sexy J]

You're really strong, aren't you?

[TrettinR]

Looking good! Think you'll be ready to put up some huge numbers come March 5th? Cuz you'll need it to beat me

[JacobRothenberg]

That's a lot of weight for speed work, and you're just a little girl! Strong!

[koyongi]

ME Lower:

Conventional DL, 3 mat deficit (2.5" or so):
5@135
3@185
3@225
1@245
1@265
1@275
1@295
miss@305

Front squats:
8@bar
8@95
5@135
5@145
5@155

GHR:
10@BW
10@15#DB (x2)

Knee quad band thingie, green band:
3x15per

"Standing" Ab wheel:
3x10

[gbg]

Nice numbers on the deads Becky!

[koyongi]

Thanks!

Oh, and for everyone who couldn't read my shirt in last night's video, it says "If I had balls, they'd be bigger than yours". Thank you, T-Shirt Hell.

Crossfit Wednesday:

Badger:
3 rounds for time:
30 squat cleans (65#)
30 pull ups
800m run

39:00

[gbg]

Thanks!

Oh, and for everyone who couldn't read my shirt in last night's video, it says "If I had balls, they'd be bigger than yours". Thank you, T-Shirt Hell.

Crossfit Wednesday:

Badger:
3 rounds for time:
30 squat cleans (65#)
30 pull ups
800m run

39:00

I want that T shirt!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[koyongi]

Maria has mastered the YouTubes and finally got the video uploaded...

Best.Workout.Ever.

[koyongi]

ME Upper!

Floor press, 65# chain:
8@bar
5@95
3@135
2@145
1@155
1@165
Miss@175
3@135

Ohp:
8@bar
5@65
5@85
2@105
Miss@115
2@105

Dips:
10@BW (x2)
5@10#
5@25# (x5)

Krolls:
10@bar (x3)

[Big Sexy J]

What is a kroll?

[koyongi]

What is a kroll?

It's a curl. We named them after Kevin cause he does them so much.

[koyongi]

Crossfit Friday:

Random jumprope.
One arm snatches, worked up to a triple at 55 for each arm.
Regular snatches, worked up to 95 for 5 singles.
Back to one arm snatches.
More random jumprope.

[gbg]

Crossfit Friday:

Random jumprope.
One arm snatches, worked up to a triple at 55 for each arm.
Regular snatches, worked up to 95 for 5 singles.
Back to one arm snatches.
More random jumprope.

Your an inspiration to me when I read your journal,
except when you post this crossfit ****.

[koyongi]

But Crossfit is good for me...

Saturday:

Speedyish squats, SSB against dbl mm:
8@bar
2@95 (x4)
2@115 (x4)
1@135 (x2)

DL against quad micros, sumo:
5@135
5@185
3@225

Purple band:
Leg curls, 3x10
Quad knee thingie, 3x10
Yes machine, 3x10sec
GM, 3x10

Decline abs, 45#hat:
3x10

[gbg]

But Crossfit is good for me...

Saturday:

Speedyish squats, SSB against dbl mm:
8@bar
2@95 (x4)
2@115 (x4)
1@135 (x2)

DL against quad micros, sumo:
5@135
5@185
3@225

Purple band:
Leg curls, 3x10
Quad knee thingie, 3x10
Yes machine, 3x10sec
GM, 3x10

Decline abs, 45#hat:
3x10

I'm guessing quad knee thingie is leg ext?
and yes machine is hip abd?

don't see you doing either one of these I know I don't but your description has me confused (not a hard thing to accomplish)