Dec 16, 2013

Posted by in Training | 46 Comments

Be efficient, yet resourceful

FITNESS

Lift:
10 Min
Back Squat
3-3-3-3 @ 85% – A2G
(+5lbs from weights used
on 11/22/13)

Training:
Embark
*12 Min Cap*
3 Rds
25 KB Swings
25 Burpees

PERFORMANCE

Lift:
10 Min
Back Squat
3-3-3-3 @ 85% – A2G
(+5lbs from weights used
on 11/22/13)

Training:
Embark
*12 Min Cap*
3 Rds
25 KB Swings
25 Burpees

Post load used, time and thoughts to comments.

Training Notes:

KB Swings – Choose a weight that will challenge you to go Unbroken the 1st round.

  1. Strength: back squat 4×3@215 lb.
    WOD (P): 9:50 @ 1.5 pd., all kb’s unbroken, should have gone heavier. Great work 515!

  2. Heather Berardis says:

    105# back squat…popped a spasm in my R trap from sat’s WOD and now I have relief so couldn’t b more thankful for that weight on my shoulders!!!!
    KB 26#…10:05…Nick I was wrapping presents when I got home and my lungs hurt :) those burpees suck!!

  3. Lift: 85lbs back squat
    Wod: 9:54 Kb 26lbs…wow is all I have for this one hahaha:)
    Great Job this morning everyone!!!
    Welcome back Nick!

  4. lift: 85lbs back squat
    Wod: somewhere btwn 11:50 and 11:59 – everyone said I made the cap but I could barely see after I finished, lol.
    1st rnd 35lb KB – after 25 burpees went to 26lb KB.
    Awesome job 5:15! HAPPY MONDAY!!!

  5. Michelle "Slick88" says:

    Lift: 130lb
    Thanks, Double D (Dave Druding) for watching me. It really helped me correct that side drop!

    WOD:
    6:12 @44lb, no hop in my burpees. 1st set KBs unbroken. Should’ve probably done the 53lb.

    Nick, welcome home! Good to have you back!

  6. Lift: 105 felt really good, probably should have went heavier
    WOD: finished my last 10 burpees after the 12 min cap with a 44lb KB
    Nice job 930!!
    Thanks for the push Heather!

  7. lift 105 – which is light for me but my legs are drained from last week. I could barely do Sat’s wod!
    wod 10 something with 35lbs. All kb were unbroken and felt good. It’s those burpees that kill me :(.

  8. Lift: 225, 255×3
    Wod: 8:59 @2pood

    Great job Nick and Heather!!

  9. LIFT: 225, +10lbs from back in Nov.
    WOD: 7:55 @2pd

    Great battling alongside you Ashworth!

  10. LIFT: 225, 255×3

    WOD: 9:59@2POOD..

    Nice group this moring 0830! DAve A. beast mode on back squat!
    Nice form “Slick 88″. I’ll stand behind you anytime..HA!

    First song of the WOD was Weak!! I think Nick was the DJ again!

  11. Didn’t push on the lift…really working on form…did 65#..i think my max is 75#

    wod 8:29 with 35lbs…first round kb unbroken, next two did 10 10 5

    Carol – thanks for making me do 35# :)

  12. backsquat: 175# working on my form …

    WOD: 10:03 w 53# (tim made me do it … lol); 1st round unbroken, 2nd at 10, 10 and 5, last round sets of five.

    i was dying.

    thanks for the push michelle.

    great job 430 :)

  13. Lift: 315, 335, 355, 365…guess you can say squats felt good or even greattt :)

    WOD @ 8:51. Tried keeping up with JP but no bueno. Fast F***!!

    Still trying to figure out what was the worst the KB’s or

    burps??? Did workout about a year ago and literally almost died.

    Dont know what time was but I know it is a huge improvement and thats all you can ask for. Great job 8:30!!

  14. Lift went to 265
    Wod 11:30 w the 80 kb
    Great job 530

  15. Lift:
    225×3, 255×3, 255×1, 235×3 – Didn’t know where I was after a week off.

    Training:
    10:56 @ 2pd
    KB’s – 25, 10/8/7, 7/5/7/6
    Burps – slow and methodical

    Looking forward to revisiting this one fresh.

    Awesome work Sean and Heather!

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