july 24, 2011
71 comments
07/24/2011
My nutrition ideas and thoughts are many; I still think as in physical preparation programming that there are many ways to skin the cat so to speak and take a lot of things into consideration when I prescribe a nutrition plan; ask any of my clients; there are all some tweaks and variations within each that differ from one to another. This works, plain and simple. Why? As there are basics that you should stick to in food prescription, yes, there is, but the constitution of the person, ethnicity, age, gender, economics, emotional state, climate, gut health, stress levels, etc...should be taken into consideration along with tests through hematology, the basic terrain of the person, and the requirements for the current function.
There are some books along the way that I have read that folks ask why, and these are some of the recommendations to get the skinny on my perspective on why I choose to prescribe the way I do. Not in order of imprortance, just the top ones...if you only know one way, is it the only way?
- the Metabolic Diet - di Pasquale - you want to get some thoughts and ideas on his perspective on carbs, fats, cycling them and how they react to the situation - personal experience - I got ridiculously ripped in the bodybuilding days eating this way with shitty choices in food but needless to say, ripped (love that word, miss it actually just as much as "you bulkin' up?") - 20 net carbs in week then ate my face off in shitty carbs from Sat AM to Sun PM...crazy shit but VERY interesting
- the Metabolic Typing Diet - Wolcott - the book itself does not give enough insight into how this can be helpful in some cases; and some don't like it and its ideas but i do see a place in there for this; i liked the fact of individulaizing and if i did not see a bunch of people follow this and not get better from sick as well as feel better, then I would dismiss it; I have a coach I use in this for me as an update every now and then - Dr Shaun Riddle who will be working with me in AZ, always some good learning in there - learning more about this recently as well on a course I am currently doing on functional diagnostic nutrition
- Healing With Whole Foods - Pickford - great insight into ideas and theories that have been around for 1000's of years from Asian traditions to modern ideas around prescription; good read to see what is out there for those who find this helps; got some good insight in there on the true power of some foods and how we can presribe them appropriately based on what the person needs, does not need along with using the basics - good stuff; look past teh dogma on some things and learn about the detox and drainage work and it'll give you some good insight
- Good Calories, Bad Calories - Taubes - wow, lots in there, love the critical thinking around what is there in research and what lies beneath the work, and how we got to this shitty point on carbs and fats and the rest of the @#$%'ed up ideas around food guides, the lipid hypothesis,etc... - overall a long read, but real good insight; remember where this comes from and why
- Catching Fire - wrangham - he thinks cooking is the shit, bottom line, to the point he believes it helped in our evolution, interesting..
(i'll make things shorter from here on in...)
- BodyOpus - Duchaine - loved this guy in the old Muscle Media 2000 days prior to T-Mag and Testosterone and T-Nation; he was the Robb Wolf of the day (except I'm not aware of Robb being placed in jail at anytime in comparison? :) for his work on nutrient timing, protocols for users and nutrient loading/unloading, cycling work for nutrients..etc...good shit
- Food, Nutrition and Sports Performance - burke and coyle - good insight into what the Olympic groups want to see and research on athletes and food studies; good stuff on some specializing work; great basics on norms for endurance work folks; good info
- The hidden story of Cancer - Peskin - read it, WOW!
- Coping with Food Intolerances - Thom - Doc (who works with us now) gives some good insight into this inflamatory pathway, the why around it, and what we can do with it; also good read onto how it came to be that way, why..etc...
- The China Study - Campbell - how can you make comments or sugestions against your beliefs if you do not know what they are saying or where they are coming from; good educational piece on how to change beliefs from some research - nice colors on the book also :)
- Clinical Nutrition - institute for functional medicine - good insight into the medical (asymptomatic model) and nutrition - heavy on vits/mins and supps but some good insights in there on the science behind disease and some good nutrition ideas...had to read it as well for anupcoming course i'm doing from the institute here.
- the Schwarzbein principle - the program - Schwarzbein - great read on endocrine thoughts and ideas around life and nutrition tie in, good food examples and prescriptions based on what she sees and believes in; love the areas on hormones and physiology, love it
- The Zone - Sears - see the china study - better colors on book :)
- Nourishing Traditions - Fallon - I LOVE animal fats, bottom line, this is where i resonate here, but i like the old fashioned approach here with the hit on grains, wrong fats, etc...good stuff, as well some good recipes
- The Maker's Diet - Rubin - I had the chance to see this guy come out of his shell and come back from the dead out of Chrons into making his products, books and have followed his ideas which are good ever since; I like his perspective on phasing foods, seasonal approaches as in healing with whole foods and hygiene thoughts and cleansing
- The Swiss Secret to Optimal Health - Rau - this guy's program have helped a LOT of people in Europe; my Doc has seen this work first hand for peeps cleaning out their guts, getting the hormones ready for action - and i've seen it come back in tests after 1 month, better than anything else; there is the right time and place for it for the right person; his thoughts on food choices are coming from his "own" feelings and background but he has a system that takes care of some things so i like it at the right time
- Paleo Solution - Robb Wolf - everyone who comes through here gets it; great writing, very witty and keeps you into it - which is the way it is needed to sell the fact to people that grains are the devil and meat and veggies are king - done very well; backed by huge social proof - used by many with success and truly is the basic principles we should all apply day to day - BAM!
Ok, i went over...and there are more...but this might give some insight into where my ideas and formulations come from for a prescription and why..i also like to read and research...will outline the best methods to do this upcoming...
GPG:
A. Snatch - 7 min tech work
B. 10 chin ups fast; rest 1 min x 5
C. Row 400 m @ 90% x 2; rest 2 min b/t sets
group 5:
A. Back Squat - build to a tough single; rest as needed - NOT a 1RM
B. 85% of A - amrap x 1 set @ 30X0
+
50 HSPU for time:
every time you break you perform 3 leg less 20' rope climbs
(females use legs and use ROM in HSPU to ensure you get at least 10 reps in set 1)
post loads and notes to comments as well as some readings that have helped you discover your biases on nutrition
Hrm anyone have some ideas for subs on the rope climb? My left hand still has 2 big blisters in the middle so that and towel pull ups would probably be a bad idea. I was thinking muscle ups?
Thanks for the list, Coach. I've already got a stack of books in my kindle I've been trying to get through, time to add to it I guess.
I've been grinding through GC, BC, and it has been a grind, but wow is there a lot in there. And it's funny about your comment on the China Study, I have had two different arguments with two different people about it, and in both cases it turns out neither of us have actually read it.
@Angelo -
I'm going to do rope (I have a 5' section of rope to drape over a bar) L-pulls, 7 per climb. Since the towel is a bad idea for your hand, how about L-pullups on the rings (since the ring is easier to grip I would think more reps/climb is appropriate)? Or maybe just regular L-pullups with a vest?
For me MUs are a lot of lower body with a kip and then also some pushing from the dip...coach is asking for a lot of pull with a midline component in the legless climbs. Just my thoughts though and I'm sure others will offer up their suggestions.
@Coach - how is the functional diagnostics course - honestly looks really interesting and I would love to take it if you think it is worth it. unfortunately we still can't order blood work "not in our scope of practice" but think I can hook up with a ND who would do it for me. email me if you have a chance lamakofka at gmail dot com. Awesome stuff - seriously don't know where you find the time!!
Registered for the BD Bash and looking forward to meeting all of you who can attend. Also If any BD's will be @ the Games this coming weekend maybe it would be fun to gather at the "watering hole" and give a BIG cheers for all the hard work everybody has put it over the last year?
Saterday's Training
Deadlift -385 (PR) tough but I had more in me
CGBP- 240 (PR) no spot so I stopped here...but I could have went heavier.
C1/C2- 175#/225#
stopped here due to time.
As for books, when at uni, the holy bible was Human Nutrition, Geissler and Powers and also used Clinical Sports Nutrition a fair chunk, but once starting sniffing around, you discover there is more to it! I remember how we got brainwashed at believing in the one book, this is the way it is! Wrong.
As much as it is a struggle to get through GCBC is amazing, like Protein Power by the Eades and a few danish biochemistry ones
A: 130 kg (actually think that is a PR and there was more)
B: 110 kg x 8
C: 14.37
Didnt do the penalty, wanted to see how long it would take me just to complete the 50. First 25 done after 4 min... sad, but at least I am aware of it, needs to work on hollowing, find it hard when upside down.
Still need to gets stronger overhead.
Soren
and one more thing, amazing how irrelevant everything becomes when you hear what went on in Norway. WTF
I hope the survivors will make it through and find some hope
Soren
Group 5
A. 300 - 215, 235, 255, 270, 285, 300 (Not an all time high, but the highest I have gone for almost two years)
B. 255x4 (stopped at 4, felt I could not maintain tempo for more)
50 HSPU for time - 16:05 (subbed 9 towel pullups with knees to chest for rope climbs, no rope at home)
HSPU broken 10/7/7/7/6/5/5/3. All pullups were 3 at a time.
A. 350lb - may have done too many sets prior to tough single. Hit the track yesterday and knees were limiting factor today.
B. 300lbs - 8
HSPU 7:09 (pr) - wanted sub 7 bad, next time....but, went straight thru, hitting "you challenge" wod today which consist of 40 pullups
Games Prep: Last Sunday before the games with Danny
Snatch Technique - worked up to 185 for a double, Danny practice touch and go up to 185 for 3
Pull Ups - done
Row 400 @ 90%
MF - 1:15, 1:13.9
DN - 1:12, 1:10
Feeling Great!
A)185,205,225,245,255
B) 11 reps at 215
C) 7:22 subbed towel 21 towel pull ups for every time I fell off the wall. 25,13,12 with a total of 42 towel pull ups. Good mental challenge, as to how much rest you need before trying more hspu. Ideally I wanted to complete hspu in 2 sets.
Really need to work on lower body strength. My pulling/pressing percentages off you 1 rm squat are way off
G5
A. 365
B. 5 @ 310
C. *30 reps reduced ROM + 2sets rope climbs
finally found a rom to allow no pain in the shoulder.
Lights Out, Paleo Solution, Marks Daily Apple blog, Dr. Eades, Science of Nutrition seminar notes.
Group 5
A. 225# (pr) saved a little, max today i would like to think @ 235#
B. 3 reps @ 190#... wow that was hard
+
12:54
all HSPU strict (15, 10, 10, 6, 9)
4 rope climbs @ 14-15 ft for every break
G5:
A. 295. Felt good. Had more, but really just wasn't mentally in the game at this point.
B. 245 x 8 reps.
HSPU wod: 5:22
Subbed five 12 foot rope climbs. hspu's: 28, 23 (I can't count obviously) Kipping hspu's.
Apparently the ghost of captain america possessed me for this hspu wod cause i have no explanation why i was suddenly able to do so many in a row. either was i'm pretty thrilled with this.
Group 5
Squat 265#
225x7
14:18 for 40 Reps of HSPU
Rope climbs really get my elbow going so only did 12 to 15'
Finished out the last 10 HSPU
I listen more than read these days...Robb Wolf Podcast as well as Underground Wellness Podcast.
The underground Wellness Podcast has some great interviews and tends cover a wider variety of topics in terms health and wellness.
@stacy J
just saw your post from yesterday. thanks and good job to you too! see ya at the Bash in October!
A. 295
B. 2 @ 245
+
16:39
Back squat single was a true max for the day... 21(PR) + 13 + 7 + 9 for the HSPUs, climbs were legless from a seated position on a 12' rope...
A. 352, failed at 374
B. 297 for 6 reps
+
5 sets (not timed):
10 HSPU
25m sled pull on back with 140# + sled
Could not time b/c switched off sled pulls with buddy
Group 5
Been feeling really stressed out for the past few weeks. I think I need an extra day off. Just not feeling quite right. Hopefully stress will abate in a couple more weeks as some business is sorted out and can resume training unimpeded.
Group 5
A. 145
B. 10 @ 125
+
13:42 - strict to 2 abmats
10/14/12/12/8
14 towel pullups between each set
It's been a long time since I've gone heavy in the squat. This might have been conservative, but my 1RM is right around 160.
I am excited to see the programming for the three different groups. I think I am probably in the "being" group, although I am new to the big dawgs. I would love to help out.
As for nutrition books, one of my favorites is, In Defense of Food by Michael Pollan. An easier read than GC/BC, but lays out some really good arguments and challenges the status quo. Also liked, Why We Get Fat by Taubes.
Read The China Study and Skinny Bitch several years ago. Appreciated the info in the China Study but HATED skinny bitch. Maybe it was her snarky writing style (hence the title - I should've known better).
Protein Power (Eades) full of good info and just recently re-read Atkins. And although this isn't a book about nutrition per se, I LOVE Everyday Paleo. Followed Sarah's blog since 2009 and pretty much every recipe turns out delicious. I couldn't have made the transition to eating healthier without this resource.
One of my strongest biases has been in regard to dairy. I haven't seen clear cut evidence either way about taking it or leaving it. I readily admit to loving milk. We just made the switch to raw and that stuff is crazy delicious. I've tried cutting it out and putting it back in and I don't seem to have any issues with it.
Nutrition blogs I keep up with (on a semi regular basis): Whole 9, Robb Wolf, Chris Kresser, Stephan Guyanet, Chris Masterjohn, and Kurt Harris.
Looks like James has given me some more reading to do! :) Thanks!
a. 175#
b. 150#, 5 reps ( a lot harder than i wanted it to be)
so after i got through 13 with out stopping i decided to only use 1 abmat. and made it to 30. 3 climbs. then finished out the 20. 5:00.
Hey Dawgs, I remember a while back someone was constructing a reverse hyper, I cant remember who...
Whoever it may have been, could you email me photo, materials and dimensions to Phinupie3@gmail.com
Thanks
A. 300 (failed at 315, my squat is pretty sad)
B. 6 reps @ 255
+
25:57
HSPUs were 14,25,35,46,50
4 sets of rope climbs, I had to switch and use my feet on the last set. I took really long breaks before the HSPUs because I wanted to stay off that rope at all cost. This was a tough one.
Nutritional reading:
I'm very limited here, the only nutrition book I have read is the Paleo Solution. But I read a ton of stuff online. Following Dr. Eades on twitter gives me more than I can digest each week. But overall I am guilty of being "paleo" biased without having read much from the opposing sides. I will do better.
Group 5
A. 155#
B. 5 reps @ 130#
+
15:10
HSPU strict (14, 10, 10, 10, 6)
Did 6 rope climbs at 11ft for every break
-Was pretty mad when I lost my balance on the first set and came off the wall
Group 5
a. 285
b. 225 - 12 reps
tired and sore today
12/8/6/6/6/6/6
didn't climb the rope as rx. again, tired and sore. i'm a failure
12:20
A. 385
B. 330x4
+
12:02. 18, 15, 16, and 1...yes, 1. Tried to kip for the 17th on the set of 16, but I have no kipping skills...
Rope climbs done from seated position on 12' rope.
Was away camping for a few days, it was good to get back at it today...
A. 205# - This felt good and strong, my 1RM is currently 216# and I know I could've PR'd today.
B. 175# x 6 reps
C. Shoulder can't handle that many strict HSPUs so used 1 Abmat. Also shin is pretty gross still from the last rope climbs so subbed towel pullups. Only did 6 per round, thinking I should have done more.
12: 10 (18, 11, 10, 11)
I forgot, add OPT's nutrition 101 and 201 DVDs to my list.
A. 225
B, 191 x 10 reps
+
to 3.75" shy of full ROM - 12:16
@Rich J,
Here are a couple examples of homemade reverse hypers...
http://www.home-gym-bodybuilding.com/homemade-reverse-hyperextension.html
and
http://rosstraining.com/blog/2010/11/17/homemade-reverse-hyper/
Ross's blog has a lot of great DIY equipment ideas.
A 295
B 7 @ 255 lbs
30 Hspu for time with no penalties. 8:06. Coming back from wrist injury and don't want to over stress it. At the lake without a rope so after the hspus did 5x5 of l ups on rings
Mandy
135
3 reps at 115
50 reps of Hspu with feet on bar. Untimed
Two penalties of 10 pullups per penalty
G5
A. 245
B. 7 reps of 205
+
7:31
18, 18, 14
did 5 12' rope climbs instead of 3 20'. 1st set of hspu were on plates. Ditched them and went with just the floor.
As far as books, ive only read primal blueprint. Def need to add others to my kindle list.
M/35/210
Catching up on weeks strength work
DL 305(3)/345(3)/385(6)
Bench Press 190(3)/215(3)/245(7)
Back Squat 200(3)/246(3)/275(8)
HSPU 9/9/8/6/6/6/6
Had to use feet by 3rd set.
Took over 30 minutes. That was painful!!
A. 215# (pr) getting stronger, felt good, even though hammies are a little tight
B. 5 reps w/ 180#
HSPU - to Ab Mat - 10 towel pull-ups (no rope in garage:) - 10:33
reps: 11/7/7/7/7/7/4
-not sure if that was the best/correct sub, but my shoulders are on fire still.
- very intriguing reading list. Thanks for sharing.
GPG-
A. worked on speed with snatch
B. done
C. 1:26/1:29
Excited to go! Thanks so much for everything James - wouldn't be ready without you.
G5:
Subbed 5 12ft rope climbs with hands starting at eye level.
A. 335# (Need to learn how to breath)
B. 285# for 8 reps at tempo
+
10:22
Should have had 6 minutes on the hspu wod. Did 27 hspu then did 22 hspu at the 6 minute mark.....so had to do 5 more rope climbs for 1 freakin hspu, need to learn how to kip so that never happens again (All hspu strict).
First time EVER climbing a rope. Was happy to be able to do it, first 5 were "strictish" rope climbs and finally learned how to take a big kip and a big pull on the last few sets which helped tremendously. Fellow big dawg justin smith really helped me realize today that I have no breathing technique at all on squats. I was breathing in on the way down instead of in at the top and holding it till I come up...going to work on that and hopefully see a big increase in my back squat...thanks again Justin!
Legs were really sore from Friday still.
I subbed a mile run@75% for A&B. time was 7:45.
Part C: 7:17 sets were 23/15/12. Took too long of rest in between rope climbs and HSPU. Wanted to try and get it in as few sets as possible.
I really enjoyed the Paleo Solution by Robb Wolf and also Paleo for Athletes by Loren Cordain.
A. 335#
B. 285 X 6
Did the 25 min amrap from 7/16
7 L-Pulls
9 HSPU
11 36" Box Jump
7 rounds +9reps
Hspu was the limiter.
Thanks Noah, I appreciate the links...
GPG:
A:20 min snatch work:
Snatch balance 3r:95/115/135
working on depth of catch and foot position
-Power snatch (footwork): 95/115/135
B: 400m rows @ 90%: 1:23.3-1:21.7
15 min rest
C: subbed last sundays wod for 5 x10chins:
25 OHS (95)/5 c2b pullups
20 OHS/10 c2b
15 OHS/15 c2b
10 OHS/20 c2b
5 OHS/25 c2b
all OHS unbroken except for 20 (15/5)
5 &10 c2b UB the rest broken in 5’s and then 3’s and 1’s on end of last set
9:48
Did saturday's DL/CGBP
deadlift: 415
CGBP: 315
C1/2: 185/225
todays hspu, scaled rope climb and used feet, I'm bad at rope climbs, took about 14 minutes, HSPU 24-11-10-5
1 pm:
WU: treadmill walk 1/2mi at 4deg incline, spin bike ride for 10min.
BS:135-225-275-315-355-385-415x1
345x8
depth wasn't great at 415, and had a decent spot on the AMRAP reps.
5 pm:
HSPU on parallettes/ 15' Ropex3
8/3 with 20# vest
15/6 with 20# vest
26/9 no vest, facing wall for remainder
36/12
43/15
50
19:43
struggled with the rope climbs, first time trying legless with vest.
Re: Nutrition
you've listed most of the stuff I've read. I like Mark's Daily Apple blog and Protein Power. I read Eat Right 4 Your Blood Type and found it interesting, but shady.
Group 5
M/26/185
A. 305# - 5# PR
B. 6 reps @ 255#
C. 10:56 - 17/13/12/8
Subbed 5 - 12' climbs per break.
Group 5
M/25/160
Feeling sore and tight today
A. 245# tough but not 1RM
B. 205# x 6
C. 6:56 - 25/18/7 as rx'd
A. 115kg
B. @ 95kg : 8 reps
+
50 x HSPU, 21 Rope pull-ups every break
20 / 7 / 10 / 13
10:10
G5:
A. 405# (20# PR but had more)
B. 345#, 4 reps
C. WOD Rx'd
19:56
12/24/35/44/50
Last 2 rounds I had to use my legs on the rope climbs. Those things were the worst part. Pretty disappointed only getting 4 reps at 345. Just barely missed the 5th. The tempo on those really drained me.
A. 125kg equal to current pr
B. 6reps @ 105
C. Just did hspu. 10sets of 5 to a 10kg bumper
Books:
Food of the gods
Foods that harm foods that heal
Paleo solution
Zone
Coping with food intolerences
Paleo for athletes
The PH cure
Healing with wholefoods
Group 5
A. 385 - back is tight, played it smart
B. 330 x 6
+
Scaled HSPU
21 something for HSPU - subbed rope L-pulls until grip went, then did regular L pulls (last set skipped climbs as my grip was done).
I knew I should have only done 30 with my back being so tight, but I was stupid and didn't pay attention. Lesson learned...again.
group 5:
A. 275lbs, current PR is 325
B. 235lbs x 8 reps
(HSPU's are a big weakness of mine. Scaled it down to 10 reps, with 5 deadhang pullups as a penalty.)
2/2/2/1/1/1/1 (half were strict, half were kipping)
14:11
I've read "The Paleo Diet for Athletes" and sat through John Welbourn's Crossfit Football seminar. He gave a lecture about nutrition.
hit regular bench press for heavy singles today. got 355, 5lbs less than my lifetime pr when i was heavier and benched every week. i've only done heavy bench a handful of times in the past yr...wasn't expecting that!
later:
2 sets: 3 min airdyne @30cal/min pace. 5 min rest b/w each.
94 and 95 cals respectively.
First experience on the airdyne was with rory back in feb or so and i tried a 5 min cal test and got 149 and about died; was holding on from 1:30-5:00. Today holding 30cal pace wasn't bad at all surprisingly. little lactate buildup but feel like i could have held it well over 5 min... may be trying a 300fy post games.
lookin forward to meeting you guys in cali Danny, Marcus, Yago and any other bid dawgs headed out there! stayin at the courtyard marriott in Torrance.
All the best Nate. Have a blast. How's your hamstring?
Back squat - 275(PR) but not 1RM
85%. -235 got 6 reps
HSPU's -9:01
@StacyJ - wow nice back squat PR today lady suweeeeet well done that is huge!!
Good luck to all that are going to the Games we will be watching and cheering our assess off for you - you are prepared now go show them how the Big Dawgs roll - oooooooouuuuuuuuu
Oh did an open water 3/4 mile swim today at the lake it was hard but fun was very dizzy when i got out. That was my training for next weekends 1.3 mile swim should be good to go in between watching the games on my computer all weekend - lol
A: Back Squat - 245#
B: 5 reps at 210#
+
12:09 on HSPU's. Subbed 21 L-Pullups for the rope climbs. HSPU's went 17-9-15-9. I fell off the wall on the second one.
G5
A. 345
B. 295 x 7
+
16:14
Strict HSPU head to floor 18/13/10/9
10.5 leg less 17' rope climbs
A: 295#
B: 235 x 4
C: 16:15. Was doin well on these and thought 10 min was there but disaster at the end w broken reps. Huge improvement however, from low 20's I think. Head to abmat.
26 l pull ups. Rope climbs would have woke the little man as his crib is right above the apparatus.
Cheers,
Lk
Myself and 2 Dawgs from CrossFit Redline will be at the games. Any other Dawgs want to meet up or get together shoot me an e mail at Anthony@CrossFitRedline.com so we can find a place and time at the Home Depot Center.
Group 5
A. 285#
B. 240#x4, 225#x8 (burned out with a little extra work here)
+
11:35, subbed 21 L-pullups every drop, got tough towards the end to keep those legs up. reps were 20-10-13-7.
Low back was tight today from Saturday's DL, didn't get a chance to post but I great day of training.
Agreed on the Metabolic diet. I find the whole carb cycling phenomenon fascinating. Ketosis during the week and then a binge...I tried it myself. Fun experiment, although I felt awful until Tuesday or Wednesday. Longevity? No chance.
Thanks for the list, Coach. I think the biggest takeaway is that we all must try and be exposed to all these diets, philosophies, etc. I just read "Vegetarian Myth" and then read "Eating Animals". Great perspective when talking to Vegan clients, I know where they are coming from even if I don't agree with it all.
Group 5
A. 355
B. 290 x 10
7:35 (17,10,9,7,7)
*I need to improve on my HSPUs, but then again this was a terribly sluggish workout for me today. I had no push, no go, no drive. Shake it off. Onward.
A.) 365lbs
B.) 310lbs X 3
did 13, 10, 10, 7, 5, 5 on HSPU
got the 3 rope climbs in the first two breaks, then switched to 3 sets of different grip pull-ups on the other breaks. took about 18 min. room for improvement
A. 245
B. 210 x 4
14:36 (15, 8, 7, 7, 7, 6)
- 5 rope climbs to 12ft.
* random question: if I miss a workout and/or need to move it to the next day, should i post my results on the day of the blog post, or the day I completed the workout???
G5:
A. 360#
B. 305# x 6
HSPU WoD:
23:38 (11, 18, 26, 32, 38, 44, 50)
All HSPU strict & closer grip, RC started to suck.
6'3" - 206lbs
Posting late due to schedule..
A. 185# (missed 210#.. PR is 205#.. Should've made a smaller jump)
B. 160# for 6
+
7:20 HSPU in 20, 12, 10, 8
Subbed 10 strict pullups from hang b/c no rope.. Pullups were harder than the HSPU for me
@ prochaska, great squat numbers bro!!!
posting late had to hit this today...studying all yesterday.
325 on bs
3x 85% (265)...smoker.
warmed up the shoulders for like 20 min. wanted to seee how the hspu's felt during and after, no rope climb, got all 50, they felt good, right shoulder feels good. mob,recovery.
Group 5
A. 145
B. 125x10. Really slow up on last 2.
C. Oh boy. This was terrible. Took somewhere around 20 minutes. Broke 5 times, for 4 sets of rope climbs. Scaled hspu by having boyfriend hold my legs. This was good to get full rom.
Group 5
275
235x4
28:54 That was riduculous! I was pretty sore from yesterday's wod and only managed 8 HSPU on my first set then 6 on the second so I resorted to putting my calfs on a chest high bar to make it easier for all the last sets. On close to one of the last climbs my grip gave out before I had a chance to lock my feet and I slid down the rope and crashed on the ground. I was ok but the whole thing was pretty dramatic.