January 19th, 2010: "Fight Gone Bad!"

Shoulder Press 5 sets of 3 heavy
Bent over Rows 3 sets of 12 strict
Knees to Elbows 3 sets max reps
"Fight Gone Bad"

Break the strength and METCON portions into morning and evening workouts if desired.

Comments

[Pokey]

Good morning J9 ! I beat you to the post but I'm sure you are finishing your WOD where I am only about to begin mine.

I may have to do FGB 300 or what Franiel did for timing on FGB.

[J9]

Done with strength and a metcon, Pokey!

Paul-
What did you think of that mainsite WOD (subtracting squats one)?
I thought it might be something interesting to try.

[Another Todd]

J9 I am here.. I poke my head in every now and again or do one of the workouts when I can. I have not forgotten the FRAT..the ones who put me on the Paleo lifestyle.

[Paul Casimir]

J9, I thought the subtracting squats workout was a fun experiment. I scaled down to 40 reps and still missed the last squat/pullup round by a few reps. I think that is the most squats I have ever done in one workout and my legs were giving out. I think if I would have done more pull-ups and push-ups from the start I would have been able to keep going longer. It takes some strategy if the volume of squats is going to cause you problems. I'm amazed at those that were doing 500+ squats.

[Pokey]

Delta5fitness is on line

www.delta5fitness.com

Hoo Rah!

Way to go Herminator!!!!

[Benny]

delta5 looks awesome, Herm. Looking forward to the WODs and forum coming on-line over there.

Paul, scaling the squats was a good idea. I've been trying to figure out that one myself for tomorrow. All the eccentrics of that many air squats wreck me for several days and I just don't see the cost/benefit of that being in my favor. I think I'll do squats/pushups (with the 60/-60 counting) in minutes 1&2, 5&6, 9&10 and then 60 sec (or max if <60) wall sits, and max reps pullups (in 1 set) in minutes 3&4, 7&8, 11&12.

Needed a rest day yesterday after games over the weekend. Combined strength elements today.

Back squat 3x(295x5)
Shoulder press 3x(145x5) only got 4 on last set
Deadlift 355 1 set of 5 reps, no dropping or coming of the bar.

[Pokey]

Hello, Hello, Hello

Wow. Wow. Cool man. Cool man. Do you hear that echo.that echo. cho.

Where is everyone ?

I did today's Hermfit Wod.

Strength this morning and metcon tonight.

Shoulder Press 5x3
105-105-105-110-110

Bent rows strict 3x12
35#s

knees to elbows 3 x max reps
16-15-14

FGB modified to FGB 300
17:26
PR is 17:24

so close.
Every second counts!

[www.facebook.com/profile.php?id=628153884]

NICE Work Pokey. I'm here - I did 21 back squats at 135/500meter row/15 squat cleans at 95/500meter row/9 push jerks at 95/500meter row - time was 14'10"
It sucked, even though I used light weights.
Benny - awesome strength numbers
Paul, Atodd, J9 - what up friends.
Everyone else - hello to you too.

God Bless

[Paul Casimir]

Stephen, that doesn't sound light to me. I don't think I could have done that in 14 minutes.

Benny, I was trying to avoid the eccentric motion of the squats by dropping as fast as gravity would let me and bouncing out of the bottom, but I'm still really sore 24 hours after the workout. Tomorrow I think it will be an Advil day.

Today I did FGB, scaled like the way I did it last time:
12lb wall ball to 9'6" (6" higher than last time)
56lb SDHP
18" box jump (17" last time)
56lb push press
burpees

That time my total score was 184, and this time was 248. When I hit 300 I'll scale closer to rx'd.

Fried up some chicken breasts with coconut oil, chili powder, curry, green onions, mushrooms and shredded unsweetened coconut, and a little salt & pepper, and a nice big salad.

[Pokey]

Stephen- you are one strong brother! Way to rock the plates!