TGIF

bombpop wrote 2 days ago:

Too low for Dead Cow, too high for Center Chute, I think I will just focus on the back log of work I have at the office today. Much biking and boating planned for the weekend.

30 Wall Ball (20/14lbs) 16lbs
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)30 lbs
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
16:20

I can’t do more than 2 or 3 1.5 pood (55lbs) kettlebell swings, I need to work on that, would make me big and strong.

Categorized as:Bike Commute  •   Burpees!  •   KB Swing  •   Overhead Squats  •   WODBike Commute  •   Burpees!  •   KB Swing  •   Overhead Squats  •   WODBike Commute  •   Burpees!  •   KB Swing  •   Overhead Squats  •   WODBike Commute  •   Burpees!  •   KB Swing  •   Overhead Squats  •   WOD

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Nice weather is here, my car is going to get lonely

bombpop wrote 4 days ago:

Today’s WOD was:

Push-Press
1-1-1-1-1-1-1 (85-85-95-105-105-110f-105)

3 Rounds
20 DB Hang Squat Cleans (40/20)
20 Box Jump (24/20)
20 DB Push-Press (40/20)
20 Box Jumps (24/20)
16:52 Rx’d.

Categorized as:Bike Commute  •   Box Jumps!  •   Goal Matrix  •   Hang Squat Cleans  •   Push Press  •   WODBike Commute  •   Box Jumps!  •   Goal Matrix  •   Hang Squat Cleans  •   Push Press  •   WODBike Commute  •   Box Jumps!  •   Goal Matrix  •   Hang Squat Cleans  •   Push Press  •   WODBike Commute  •   Box Jumps!  •   Goal Matrix  •   Hang Squat Cleans  •   Push Press  •   WOD

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It looks worse than it is.

bombpop wrote 6 days ago:

The Potomac is in flood today, up over 12 feet and has not been far from my thoughts, NPS has the Gorge locked down, and I have not found a willing accomplice to go play cat and mouse in hopes of getting on the river. Today’s wod looked brutal and thought it may be a good distraction. Sure it was nasty, but not as bad as it looks, I did it rx’d without a thought of dropping weight.

For Time:
Run 1 Lap
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20″/16″)*
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 16#@8ft)
25 Thrusters (75/45lbs)
Run 1 Lap

16:28

Categorized as:Box Jumps!  •   Goal Matrix  •   KB Swing  •   Overhead Squats  •   SDHP  •   Snatch!  •   Thrusters!  •   WODBox Jumps!  •   Goal Matrix  •   KB Swing  •   Overhead Squats  •   SDHP  •   Snatch!  •   Thrusters!  •   WODBox Jumps!  •   Goal Matrix  •   KB Swing  •   Overhead Squats  •   SDHP  •   Snatch!  •   Thrusters!  •   WODBox Jumps!  •   Goal Matrix  •   KB Swing  •   Overhead Squats  •   SDHP  •   Snatch!  •   Thrusters!  •   WOD

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Paddled Dead Cow until it went away

bombpop wrote 8 days ago:

At the gym, the WOD was:

A day of tests
1 Mile Time Trial- 9:25 yes, I actually ran
Max Bodyweight Bench Press 7@105
Max Strict Pull-ups my hands are too torn up from yesterday to even look at a bar.
Max KB Snatch in 2 Minutes (1.5/1)34 kb swings@ 1 pood, could not snatch a 1 pood kb.

finished up with 20# med-ball sit-ups with Kelly.

Springer called, headed out to the Po.  We were going to do a Gorge run and then play at Dead Cow. NPS had de-watered the canal, and when we drove up to Great Falls, the  Park Service had shut the park down. We returned to Anglers and walked up the tow path and then over to Dead Cow. River Level was probably between 8.5 and 9 feet. Lots of debris in the river, the Dead Cow eddy did not quite resemble the trash compactor scene from Star Wars, but it was not uncluttered. As Dead Cow flattened out we headed out on the main, had a little fun at Skull Island, headed to the take out and had a couple beers. The Peak forecast has been lowered and I look forward to seeing the Po tomorrow.

Categorized as:Bench Press  •   Dead Cow  •   KB Swing  •   Run  •   Sit-ups  •   WOD  •   potomacBench Press  •   Dead Cow  •   KB Swing  •   Run  •   Sit-ups  •   WOD  •   potomacBench Press  •   Dead Cow  •   KB Swing  •   Run  •   Sit-ups  •   WOD  •   potomacBench Press  •   Dead Cow  •   KB Swing  •   Run  •   Sit-ups  •   WOD  •   potomac

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My pull-ups are getting better, my palms are getting beat

bombpop wrote 9 days ago:

5 Rounds
5 Clean and Jerk (155/105) I scaled to 85lbs.
10 Pull-ups
15 Box Jumps
Post time to comments.
Cleans can be power or squat.

14:44

Categorized as:Box Jumps!  •   C&J  •   Goal Matrix  •   Pull-ups  •   WODBox Jumps!  •   C&J  •   Goal Matrix  •   Pull-ups  •   WODBox Jumps!  •   C&J  •   Goal Matrix  •   Pull-ups  •   WODBox Jumps!  •   C&J  •   Goal Matrix  •   Pull-ups  •   WOD

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Today was pretty awesome

bombpop wrote 10 days ago:

Today’s WOD was

Press
5-5-5     (65-75-85(3))

5 Rounds
1 Length Overhead Plate Lunge (45/25)
10 Burpees

12:29 @25lbs.

Today was pretty awesome, lifted some weight over my head (not as much as I wanted to) rode my single speed into the office, got tickets to the Final Four (My team is ranked #1 and I have tickets, what can wrong?) and all the rivers in the Mid-Atlantic are starting to go off. Life is good.

Categorized as:Bike Commute  •   Burpees!  •   Goal Matrix  •   Lunges  •   Strict Press  •   WODBike Commute  •   Burpees!  •   Goal Matrix  •   Lunges  •   Strict Press  •   WODBike Commute  •   Burpees!  •   Goal Matrix  •   Lunges  •   Strict Press  •   WODBike Commute  •   Burpees!  •   Goal Matrix  •   Lunges  •   Strict Press  •   WOD

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an uneventful day

bombpop wrote 11 days ago:

4 Rounds
90 Seconds Row
90 Seconds Hang Squat Clean (95/65)
3 Minutes Rest

Total of 126

row/run

19/9

20/11

23/11

23/10

Had planned to bike to work, but got a flat before I even left the house.

Categorized as:Goal Matrix  •   Row.  •   Squat Clean  •   WODGoal Matrix  •   Row.  •   Squat Clean  •   WODGoal Matrix  •   Row.  •   Squat Clean  •   WODGoal Matrix  •   Row.  •   Squat Clean  •   WOD

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I thought it would be easy.

bombpop wrote 13 days ago:

Today’s wod was:

5 Rounds
10 Bench Press (165/105)
20 Sit-ups
30 Squats

I thought if I took my time I could do this rx’d no problem. Not a chance! The first round I did at 105 lbs, second I went down to 95lbs, fourth I had to go down to 85lbs. Ouch!

Got a massage after the wod, and I think the hamstring problem has really turned the corner.

Hit the Potomac at 5.15 feet, Center Chute was still fun, it felt like it was a little higher than 5.15, then paddled down to Offut. Can’t argue with 60° Air temp.

Categorized as:Bench Press  •   Center Chute  •   Goal Matrix  •   Offut Island  •   Sit-ups  •   Squats  •   WOD  •   potomacBench Press  •   Center Chute  •   Goal Matrix  •   Offut Island  •   Sit-ups  •   Squats  •   WOD  •   potomacBench Press  •   Center Chute  •   Goal Matrix  •   Offut Island  •   Sit-ups  •   Squats  •   WOD  •   potomacBench Press  •   Center Chute  •   Goal Matrix  •   Offut Island  •   Sit-ups  •   Squats  •   WOD  •   potomac

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A half-assed WOD is better than no WOD at all.

bombpop wrote 15 days ago:

Second day back at the gym, happy to be back. For today’s wod  I rowed instead of running and cut the rowing in half, cut the deadlifts in half and droped the kettlebell swings to 30lbs to spare the hamstrings. I was not gassed at the end of this, actually felt refreshed.

Run 1 Mile row 1000m
5 Deadlift (315/215) 105 lbs
10 Ring Dips
15 KB Swings (1.5/1) 30lbs
Run 800m Row 500m
5 Deadlift (315/215) 105 lbs
10 Ring Dips
15 KB Swings (1.5/1) 30lbs
Run 400m row 250m
5 Deadlift (315/215) 105 lbs
10 Ring Dips
15 KB Swings (1.5/1) 30lbs
Run 800m row 500m

18:21

Then did a set of 50 16lbs medball sit-ups with Kelly

left some energy on the table today, but my leg is not feeling bad, so it all is a win.

Categorized as:Deadlift  •   Goal Matrix  •   KB Swing  •   Recovery  •   Row.  •   Sit-ups  •   WODDeadlift  •   Goal Matrix  •   KB Swing  •   Recovery  •   Row.  •   Sit-ups  •   WODDeadlift  •   Goal Matrix  •   KB Swing  •   Recovery  •   Row.  •   Sit-ups  •   WODDeadlift  •   Goal Matrix  •   KB Swing  •   Recovery  •   Row.  •   Sit-ups  •   WOD

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Back at the gym.

bombpop wrote 16 days ago:

Took today off to get the car inspected and hit the DMV. This allowed me to hit the 9:30 am wod which is just a little bit less hectic and a good way to ease back in.

todays wod was:

4 Rounds
5 Power Snatch (135/95)  55lbs
10 C2B Pull-ups
40 Double Unders or 20 Box Jumps (20) Substituted 30 sit-ups.

10:21

took it easy on the snatches and subbed sit-ups for du’s or bj’s. and the hamstring did not feel too bad. did 50 med ball sit ups with Kelly using a 16# ball.

Categorized as:Pull-ups  •   Sit-ups  •   Snatch!  •   WODPull-ups  •   Sit-ups  •   Snatch!  •   WODPull-ups  •   Sit-ups  •   Snatch!  •   WODPull-ups  •   Sit-ups  •   Snatch!  •   WOD

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