A little bit of everything

[Jacob Rowell]

Nice squats.

I'm hoping for big things on the 1Rm test at the end of this month.

We've got the beast skills seminar tomorrow. Hopefully I'll pick up some new skill progressions for the ring muscleup and bar muscleup to mix into next month.

[Matt Cricchio]

15 minute sustained run in the morning


1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x8
Broad Jump - 4x5
Low-Depth Box Jump - 4x5

These are getting better. I don't know what it means to do well at these, but at least they don't feel weird anymore.


Sprints 1 ea.: 200M, 400M, 800M, walk back recoveries

I like sprinting.

[Matt Cricchio]

30 Min sustained run

5X5 Back Squats #265

Due to some weird stuff going on, the only place I could do these was a smith machine? Seriously? I was terrified the entire time something was going to blow out (knee, lower back, colon) and I finished, but next time I have a choice between not squatting and that fucking thing I'm not going to squat. Though it makes me die a little inside.

8X2 Push Press #155

Easy. I am curious to see when I get my goal of #200

3X5 Windmills #50 DB


In the next two weeks I am going to squat #300+, pull #400 from the floor, and power clean #175. That will be three of four lifting goals completed. I'm pretty sure it's going to happen.

[Matt Cricchio]

I have been on a two-a-day schedule

AM:

Multiple 100m sprints and a lot of push-ups thrown in (150+?)

6X5 Pull-ups
6X20 Push-ups

These were not bad, though I need something to increase my pulling ability. Barbell rows+Pull-ups+Psuedo muscle-ups? I don't know.

The vertical jump stuff was cut. I will probably do Saturday's VJ stuff.

[Matt Cricchio]

20 minute Indian Run

I forgot how much these sucked with a lot of people

1X5 Deadlift #355

This was great. I am going for a one rep max next week. Going to get #400.

15-12-9
Renegade Man-Makers #25 DB's
Overhead sit-ups #25 DB's

This was great. Felt refreshed.

I skipped my 800m runs because of all the running I am doing this week in addition to my training. All we wanted to get was volume, right Jake? I think we got it. Unless, of course, you want me to add those 800's back in.

Next week I will Squat #300+, Deadlift #400, and hopefully Power Clean #175. That will be 3 of 4 strength goals completed since starting work in February. Once I get #200 Press they will be complete.

[Jacob Rowell]

I take it the Indian runs was for PT? Sounds pretty good.

I think you'll hit the DL easy. 4 plates! And a 300# squat should be a joke right about now.

[Matt Cricchio]

Yeah it was for PT.

Today was Fartlek runs with some other things thrown in.

I'm going to have to miss my 5RM squats and 3RM Jerks with the running metcon. I will probably sprint Saturday as usual. Next week will be a normal week and I will train as scheduled. Should be a good week.

Jake, we're getting close to the end. You got the next phase ready?

[Milly Williams]

Someone just mentioned the fact that I keep posting new threads. I felt like an idiot because I didn't know that you could hit reply to your own thread until you told me. Hopefully the other two are deleted by the site. I wrote them, but I still see my old threads. Anyway, good stuff on your logs. I enjoy reading them.

[Matt Cricchio]

3X5 Back Squats #225

No problem on these. But today I am sore. Who knows.

3X5 Windmills #50 DB

I am going to try to move up weight on these soon. If I can't I am eithier going to do them twice a week or 5X5 when I do them on mondays.

1.5 mile run- 11:35

Stupidly, I went into this thinking "okay just a nice easy run" and it shows. That time sucks. Won't happen again.

[Milly Williams]

Are you kidding? 11 min 35 sec sucks for you? May I have your run time instead? What happens when a WOD takes longer than 20 mins? I have no way of telling until I start. Should I just stop where I am? Sometimes they scale the WOD down for me and sometimes they don't. I can't scale it down myself. I'm not sure how to figure it out.