Workout of the Day:
Individualised Training
then
Row 125m
Rest 3 minutes between efforts. Repeat for 5 Intervals in total.
Post times to comments.
Lisa braving the Ice and starting to Shine in 2010!
(I took ten plus pictures yesterday and this was the least blurry!)
Artificial Sweeteners Not a “Get Out of Bad Habits Free” Card – Stumptuous.com
The Summa Liftologica of Daniel John – Dan John
I hope you are all surving the snow in Dublin,there’s none down here in Cork unfortunatley.
I have a question on westside barbells box squatting.
I tried it yesterday for the first time and i quite lked it, i’m going to use the westside method of dynamic days and max effort days for a while and see how i get on. Have any of you tried it? How did you get on?
Does it fit in ok with crossfit programming or is it geared more towards elite powerlifters and not suitable for crossfitters?
Westside don’t actually use the DE method for box squats anymore as far as I know. The last I heard they’d done to repeated effort off a box, so were doing higher percentages (80ish% I think), for 8-10 sets of 2.
You’ll need to be careful with cycling lifts, I’m sure you’ve read about how you should change the ME lift ever 1-3 weeks??
As for it’s application to Crossfit, I’ll have to let someone else answer that!
Braving the ice and the even worse ice-cold barbells! Really liking the new gym lads…well done to all!
http://www.independent.ie/photo-galleries/the-big-freeze–your-ph%20otos-1984754.html?ino=36 (WFS)
James thanks for your reply,
i did 10 sets of 2 reps box squats at 50%, so you recommend increasing to 80%?
Regarding changing the ME ,my aim is to improve my squat as im happy enough with my deadlift so i was thinking 3 weeks ME squat followed by 1 week DL and 1 week Press and repeat cycle. What do you think?
Lisa Colm told me he leaves a few barbells outside in the ice before each class.Says it provides him with more amusement for each class.
lisa – I heard that too
I hear he throws a bucket of water over them as well when putting them outside.
Right still snowed in and the forecast isn’t great for the next few days. If it doesn’t snow tonight I’ll try making a break for it tomorrow. fingers crossed. Messed about with the kids today, did a bit of driveway tobogganing in a sheet of plastic. My drive is about 100m long with a 90 degree bend and 17m of elevation change so it got quicker with each run.
Did 150 burpees for time outside after I’d cleared the snow from an entrance to some french doors, however it was -4 outside and the action of the burpees just made it slicker and slicker as they went on. I was tempted to stop at 50 but changed to doing them in the snow instead. Face plants in the snow are no fun. Reverted back to the entrance and finished the 150. Time was 12.23(which was almost same as X mas eve time but theses felt slower and much tougher due to a lack of abuse being shouted at me – weird) I wanted to do an AMRAP after that but the wife and kids were glaring out through the french doors at me telling me I’d die if I didn’t come back in. Messed about on the rings enough to get some tendonitis (ouch)(wife not impressed as i hung them from the balcony of our bedroom).
Overall not particularly satisfied, mainly because i wussed out and wore ski gloves for the burpees.ha ha
Lisa,
You wearing shades in that photo? Looks like it.
For you and Jimminy
http://www.youtube.com/watch?v=8qrriKcwvlY&feature=fvst (wfs)
N81 wasn’t too bad today I only got slowed down significantly once I got to Dublin and everyone was driving like an ass scared of some slushy snow on the road.
Couldnt make it over today so did this one when i got home from work
4 rounds for time
25 push ups
25 sit ups
25 squats
16:35
Round 1 2:16
Round 2 4:16
Round 3 5:15
Round 4 4:48
Jimminy – 105Kg BS(5); 9:04 (yesterday’s wod)
Stephen – 21.9, 22.4, 23.7, 22.7, 22.6
Neil – 60Kg P(5), 80Kg FS(5); 21.6, 22.3, 24.2, 25.3, 24.1
, 23.2
Jeff – 45Kg OHS(5); 24.9, 22.9, 23.1, 23.0, 24.1
Louise – 35Kg B(5); 25.0, 24.8, 25.0, 25.5
Eamonn- 40Kg HSS(3); 21.1,21.8,23.3,38.8
Pat – 45Kg S; 20.4, 20.2,20.4,20.7,21.1
Lisa – 32.5Kg OHS(5); 27.4,28.0,28.5,28.5,28.7
David – 55Kg SC; 21.0,21.0,20.4,20.9,20.0
John – 60Kg BS(5);40Kg P(5), 70Kg DL(5)
Eve – 15Kg OHS(5); 32.0,32.3,31.6,32.9,31.7
James – 47.5Kg P(5); 23.8,22.9,22.7,22.6,22.7
Ess, 5 x 5 Deadlifts, 5 Box Squats
Rosie – 4:45
Eoin – 4:53