Walter and Sofia Post Marathon
Warm Up and Mobility
Strength Pendlay Row 2 x 10 Snatch Grip Deadlift 3 x 1 Gymnastics/Skill 3 RNFT Max Reps Strict HSPU’s or Handstand Hold 5-10 Wall Squats “Joker” Death By Format Minute 1 Complete 1 x Strict Pull Up + 3 Push Ups/2 Push Ups Minute 2 Complete 2 x Strict Pull Up + 6 Push Ups/4 Push Ups Minute 3 Complete 3 x Strict Pull Up + 9 Push Ups/6 Push Ups etc.. Once you fail start back over at the beginning on next minute Strongman Howdy Rail Trailers,Saturday at 1pm is our next Strongman class at CFRT and it’s shaping up to be a pretty awesome time. I’ve got some really fun stuff planned for the day, and am looking forward to seeing some new faces in class. In case you haven’t noticed, we have some atlas stones in the works in the “caboose” or “boom boom room” (depending on which you prefer). Atlas stones are one of the more versatile pieces of strongman equipment and are typically saved as the last event in a strongman show as they require the most overall strength. More importantly, they are also a TON of fun to play with.See you at the box! Kelly G
Gymnastics: Strict HSPU work – thanks for the pointers, PJ – made a huge difference.
JOKER – died on minutes 6, 10 and 13. Strict pullups are a challenge for me – def something I need to continue to work on. Pushups were tolerable.
Great work 5 am. Enjoy the day.
Strength only because my shoulders are fried:
135# pendlay row
315,335,355 snatch grip deads
Joker: 6 rounds + 6 pushups lost it again on round 11
I’m with Gaff, strict pull-ups are a huge goat. I am not with Gagg on the tolerable pushup comment.
Nice work everyone, thanks for the tips on the strict pullups PJ.
Strength- Pendlay Row: 65,85 (felt really heavy, I think its time to give my arms a rest day)
Snatch Grip DL: 135,165,195. Gotta keep working on that starting bottom position
Joker- made it through 5 rounds using a green band strict pull-ups. Started over 3 separate times. I think my push-ups are starting to get better though…I did strict 90% of the time during the WOD.
Definitely getting better!
First time doing Pendlay row. Went light 65-85#
Snatch grip DL: up to 185 (another first time so focused on form)
“Joker” – came close to round 7 but was a few push-ups short. Ended up dying on 6, 10, and 14. Definitely the push-ups that killed me. Thanks for the tips PJ in strict pull-ups. Have a great day everyone.
Melcher!!
Strength: Worked on form for pendlay rows and SGDL. My form feels off on the deadlifts.
“Joker” Red band strict and strict pushups. Made it through 5 rounds. Failed at 6 pu+ 6 pu. Started over a couple of times. Those push ups are starting to feel easier. 😀
Push Ups are SOLID!!
Strength
Pendlay 65#
Snatch Dead 105#
Joker (Jumping Pull ups / knee push ups)
7 Rounds( 2 pushups short)
6 Rounds (4 pushups short)
Worked on my strict handstand push ups today
Joker – Made it through 7 complete rounds and Died on round 8, fell short by 16 push ups. Died again on round 5, short 7 push ups
Pull ups felt great but the push ups definitely caught up to me. Great work 6pm!
See you at 5am!
Swole session today, great efforts and strict form. Drink water and stretch those arms, see you bright and early!
This should be the new pre beach WOD for next year!!
Looking forward to Thursday’s WOD-whatever it is. Doing Joker at home Wed. I got the movie. it will probably be the only one I ever get.
I would hope you would have gotten this movie!
Gym today working the HSPU
Joker: got to the fourth round 3 times all the way and then to the 2nd round to finish off…felt good considering not long ago I could not do more than 1 PU
Thanks Mike and Sarah! Good job 7pm!
This was such a good workout. My handstand push ups are getting really good and I def need to wk on m s tricked pull ups to get stronger.