Click here for pics of squat booty

[KimValentine]

I'm a sissy when it comes to ice baths!

[breathinglife]

I don't think I could do an ice bath. I am way too sensitive to cold temperatures.

I'm a sissy when it comes to ice baths!

Usually people who say this have never tried one long enough to make it past the unpleasant part. Take an ice bath once, and stay in for at least 10 minutes, and you'll find it is actually a great, great thing. After the first minute or two it feels quite bearable.

[gbg]

Usually people who say this have never tried one long enough to make it past the unpleasant part. Take an ice bath once, and stay in for at least 10 minutes, and you'll find it is actually a great, great thing. After the first minute or two it feels quite bearable.

That's cause you're numb.

[breathinglife]

That's cause you're numb.

I know. It's great! That's why I use so much ice in my ice baths. If you don't use enough, it takes longer to become completely numb.

It actually starts feeling a bit hot in an "Icy-Hot" sort of way.

[gbg]

I know. It's great! That's why I use so much ice in my ice baths. If you don't use enough, it takes longer to become completely numb.

It actually starts feeling a bit hot in an "Icy-Hot" sort of way.

I'm not fan of ice baths, I'm to old, my heart might give out

[koyongi]

I don't think I could do an ice bath. I am way too sensitive to cold temperatures.

I'm a sissy when it comes to ice baths!

I have Reynaud's and am generally cold blooded, but I survived!

Usually people who say this have never tried one long enough to make it past the unpleasant part. Take an ice bath once, and stay in for at least 10 minutes, and you'll find it is actually a great, great thing. After the first minute or two it feels quite bearable.

That's cause you're numb.

I know. It's great! That's why I use so much ice in my ice baths. If you don't use enough, it takes longer to become completely numb.

It actually starts feeling a bit hot in an "Icy-Hot" sort of way.

I dunno, it's pretty sucky for the first couple of minutes, then I do go numb. I play a level of Plants v. Zombies on my phone, then get out. I can't feel the towel when I wrap it around myself.

I'm not fan of ice baths, I'm to old, my heart might give out

Then don't do it!


Today:

It wasn't raining, so RE yard work.
Then soccer.

Then Coan Week 4:

DL:
5@135
3@185
3@225
2@275
2@325 (Yay!)
3@275 (x5 - Speedy)

Circuit (3x):
SLDL:
8@185
Chin ups:
8
GMs, clean from floor:
8@95
Row:
8@95

Now, time for another ice bath!

[BigSexyBolo]

Now, time for another ice bath!

Ustream it

[ByronOrpheus]

Hey Mrs Rich, I have a question!

I was thinking about doing some speed deads, is there any rep x set scheme I should know about? I was just planning on cycling through singles, doubles and triples for however many sets, with weight that's heavy but still moves fast (no percentages). Should I do them TnG? Anything special I should be aware of?

[breathinglife]

2@325 (Yay!)

Now, time for another ice bath!

Stack that with bunches of NSAIDs and you'll feel like your back is made of liquid gold.

[koyongi]

Ustream it

It wouldn't be all that interesting, I promise. I sit in a tub of ice and water and play games on my iPhone.

Hey Mrs Rich, I have a question!

I was thinking about doing some speed deads, is there any rep x set scheme I should know about? I was just planning on cycling through singles, doubles and triples for however many sets, with weight that's heavy but still moves fast (no percentages). Should I do them TnG? Anything special I should be aware of?

I think your plan seems good. On Westside, I'd normally do 6-10 singles for speed deads, sometimes doubles or triples. The reps on Coan seem to be going well too, though. If I do more than a single, I just go TnG. It's fast that way! If you have some yelling "Speedy! Speedy! Speedy! Fast! Fast! Fast!" at you while you do them, it works better.




Tonight:

Walked SMR.
0.6 mi

Ran 7K (longest I've ever run).
41:58

Walked home.
0.5 mi

Ice bath, hot shower, now it's time for eating and Game of Thrones.

[ByronOrpheus]

I think your plan seems good. On Westside, I'd normally do 6-10 singles for speed deads, sometimes doubles or triples. The reps on Coan seem to be going well too, though. If I do more than a single, I just go TnG. It's fast that way! If you have some yelling "Speedy! Speedy! Speedy! Fast! Fast! Fast!" at you while you do them, it works better.

Yay! Thanks, you're the best.

[koyongi]

Stack that with bunches of NSAIDs and you'll feel like your back is made of liquid gold.

No drugs for me, but I still feel pretty good!

Yay! Thanks, you're the best.

No problemo.


And for reference, Dustin missed my 325x2 last night, but he did get my and Jimmy's speed sets for some reason:

[-Lucifer]

No hairy, male ass - CHECK
Enter Becky's thread - OK

Those last few deadlift sets were inspirational.

[Link815]

No hairy, male ass - CHECK

Uncheck!

[koyongi]

No hairy, male ass - CHECK
Enter Becky's thread - OK

Those last few deadlift sets were inspirational.

Mine, or Jimmy's?

Uncheck!

Argh.


More yard work.

Bench:
some@bar
some@95
5@135
5@135+65#chain
3@155+chain
1@185+chain
miss@195+chain
1@135+chain (x3)

[-Lucifer]

Uncheck!
[img]http://hphotos-snc3.fbcdn.net/hs638.snc3/31998_1293529780512_1298310011_30716867_334029_n.j pg[/i mg]

FUUUUUUUUUUUU. Negz on RC.

Mine, or Jimmy's?

Jimmy's. Don't be mad.

[koyongi]

FUUUUUUUUUUUU. Negz on RC.

Jimmy's. Don't be mad.

It's okay, I'll survive. Jimmy's deadlift is pretty epic.



Crossfit Friday:

7 minutes:
3 Thrusters (65#), 3 chest-to-bar pullups
6 Thrusters, 6 pull-ups
9 Thrusters, 9 pull-ups
12 Thrusters, 12 pull-ups
15 Thrusters

Will have video eventually.

Saturday sets of squats:
some@bar (x2)
5@145
5@165
5@185
5@205
5@225
5@245

GHR:
3x15

Abs:
3x15

Band yes machine, double monster mini:
3x15

[KimValentine]

I want a GHR!

Uncheck!

[imghttp://hphotos-snc3.fbcdn.net/hs638.snc3/31998_1293529780512_1298310011_30716867_334029_n.j pg[/img]

Fuzzy butt!

[entropy1]

Are you using bands for the speed work in c/p deadlift routine, if so how much are you adjusting the weights?

Also what else are you doing, just a me/de bench and squats?

[koyongi]

I want a GHR!

Fuzzy butt!

The GHR is the thing I missed most about Wild Iron. It's sooooooo nice to have one to use now!

The men in my family are very hairy. Unfortunately, so are the women. Consequently, I am a waxing pro. But, at least I'll never have to draw on my eyebrows.

Are you using bands for the speed work in c/p deadlift routine, if so how much are you adjusting the weights?

Also what else are you doing, just a me/de bench and squats?

I'm just going straight weight for the speed sets. I really dislike pulling against bands, it tears my hands up to no end, and my hands are suffering enough right now as it is! Right now, I'm doing ME/DE bench like normal. I had just been doing speed squats on my DE lower day, but since I've decided to do a meet at the beginning of June, I'm just going to work up a little bit with straight weight on DE days leading up to the meet and see how that works.



Speedy bench!

Bench, double monster minis:
a bunch@bar
3@95 (x3)
3@115 (x3)
3@135 (x3)

DB rows:
10@65ish per (x3)

Front/side raises:
8@10#plates (x3)

Tricep extensions, swiss bar:
8@bar
8@45
8@55
8@65

Face pulls:
10@mini band
10@monster mini (x2)

Wrist roller, 10#:
1 over, 1 under

Swiss bar curls:
10@bar (x3)

[mm55]

I do ghetto GHRs using my basement staircase and a pad for my knees lol. Would love a real GHR machine, one day...

[koyongi]

I do ghetto GHRs using my basement staircase and a pad for my knees lol. Would love a real GHR machine, one day...

They just don't compare to the real thing!


Oh, and here's my video from this week:

[Liftamulti]

Even though I've been following this log for enternity (ignore my join date), I wasn't subbed, so... I subbed.

[koyongi]

Even though I've been following this log for enternity (ignore my join date), I wasn't subbed, so... I subbed.

Welcome! (Officially)



Coan Week 5:

DL:
8@135
5@185
3@225
3@275
3@290 (x3)
3@235 (x3)

POWER SHRUGS!:
5@225 (x3)

Circuit, one lift every minute on the minute:
SLDL:
5@135 (x3)
Rows:
5@105 (x3)
Chin ups:
3x5
GMs, cleaned from floor:
5@105 (x3)

Had tasty chicken curry and quinoa, an ice bath, and this week's episode of Game of Thrones.

[KimValentine]

I do ghetto GHRs using my basement staircase and a pad for my knees lol. Would love a real GHR machine, one day...

I use the back raise machine with someone holding my ankles down lol I would loooove a GHR!

[koyongi]

I use the back raise machine with someone holding my ankles down lol I would loooove a GHR!

When I was at Vessel's, I found the best way was to put one of the adjustable decline ab bench thingies on the floor and use it. Not super, but it works.



Running Wednesday:
Walked SMR until his arm started spasming and he collapsed on the ground. Walked him home.
Ran 6K. 37:00.
Walked home.

DE lawn mowing. We now don't have the worst yard in the neighborhood. Hooray!

[gbg]

I miss a GHR machine too, ghetto's kick my ass.


Nice work as always Beckster

[koyongi]

I miss a GHR machine too, ghetto's kick my ass.

Nice work as always Beckster

I never really felt like I could get enough work on ghetto GHRs. But thanks.



Benchy bench:

Bench, reverse purples:
some@95
more@135
5@185
5@225
3@245
1@275
miss@285

Bench:
5@185 (x3)

Rows, underhand:
5@105 (x5)

OHP, fat bar:
8@70
8@80 (x2)

Face pulls, monster mini + micro mini:
3x10

[KimValentine]

Strong benching!

When I was at Vessel's, I found the best way was to put one of the adjustable decline ab bench thingies on the floor and use it. Not super, but it works.

Please do explain in greater detail.

[SophieM]

Awesome benching.