Monday 7-26-10
A- High Back Squats
5-5-5-5-5
B- 5 rds for time
200m sprint
10 hang power clean (135#/95#)
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Amen to that! Dave, in NYC and just had a pizza indulgence from my strict paleo and damn sure it beat what Luca is having in Italy
Great row clinic yesterday at SMC! Lots to work on for me. Thanks, Nicole! This Eagle Scout needed to learn to “prepare”.
Oly class, tonight, at 6pm
General Warm-up
500m row, keeping stroke rate < 21 spm
200 SINGLE unders (focus on technique)
Dynamic Flexibility
Specific Warm-up
3 position cleans (high hang, mid-thigh, below knee)
Workout (for max effort)
Clean & Push Jerk 3-2-1-1-1-1
Mini-metcon
10m Sprint Ladder (outside)
Each minute, on the minute, do one more 10m sprint than the last minute
(Score is rounds completed. You are done when you can no longer complete all your sprints within the minute.)
For example:
1:00 one 10m sprint, 2:00 two 10m sprints, 3:00 three 10m sprints…
(You will LOVE this one, especially towards the end!)
I ran my marathon in 3:47 which was a lot faster than I had expected! It was a great race anc I was feeling great until Mile 22- the rest was just fighting through! I can barely walk today, so it will take me a few more days until I will be able to work out in the cave again, but I am really looking forward to it!
Wow!! That is great Achm!! You are an amazing athlete to just jump right into a marathon, Congrats and rest up so we can push you even harder.
Great job Achim!!!! Super proud of you that you even went out and did it! ROCKSTAR!!! The fact that you did great until mile 22 is amazing! You are my idol! hahaha wink Definitely rest up and we will all be excited when you are ready to return!
Gosh tonight is going to be hard for me… I want to do part of the 5p class and part of the Oly class… hmmmm decisions decisions. I guess I will just show up and do as much as I can! FUN!!!
row row row your ergo gentle through the cave… merrily merrily merrily etc… etc…
Come do what you can, Trinity! You will school everyone on the 10m ladder.
Way to go Achim! 3:47 is bad ass! Mile 21 or 22 is a typical “bonk” point as your muscles exhaust the last of your muscle/liver glycogen reserves. Eat plenty of carbohydrates and protein and nap if you can. Your immune system will be depressed for a few days so avoid school age kids! =)
9am class
Heidi 45 55 65 75 85(4) 8:29 45#
Emma 45 55 65 75 85 8:46 45#
Alex 52 62 72 92 102 8:20 45#
Megan 42 52 62 72 92 8:32 35#
5pm class
Trinity 8:39 65#
Dale 135 145 155 185 205 12:17 rx’d
Lindsay 95 105 115 125 135 8:36 65#
Claire 95 105 115 125 135 9:40 45#
Luz 55 65 75 75 85 10:05 deadlift 75#
Savannah 55 65 75 85 95 10:49 35#
Dale and Chase got their first muscle ups tonight. Dale even got two in a row!!! Congrats!!!!
7:30 pm class
Jackie 95, 115, 135, 145, 150 (PR) Mini – 14:32 (65 #)
Mark 135, 185, 195, 205 – 11:14 rx’d (from the floor for added difficulty)
Chase 95, 135, 185, 195, 195 – 13:20 (1RD @ 115#, rest at 95#)
Debbie 55, 65, 65, 55, 55 – 14:52 (35#)
Coach Dan 135, 185, 195, 205 (3)
Lots of grunting, yelling and metal being thrown around. Make coach happy.
Sorry I missed tonight, just got back from a recruiting trip in socal, met some great athletes. Nice work, Achim. When does Pichelli get back? Hope to see you all tomorrow!