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2X5 + 5# Deadlift OHS ------ 8 rounds of: Run 400 meters Rest 90 seconds ----- The 9AM class has a stylist. Continue »
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Practical Programming, by Rippetoe & Kilgore, highlights the Starr method of rehabbing an injured muscle, so that is the protocol we are using to nurse Bill's shoulder back to health. Bill pressed 20#, 3 sets of 25. Huh? Sounds weird, right? It is. Get the book. Every time he presses, his form gets better and better. He is itching to get back to his old fighting self, and with the performances he is turning out while semi-sidelined (last week was strict NO upper body, Dr's orders) he is destined for beast mode. He repeated his first benchmark met-con: AMRAP 15... Continue »
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Since our little gym is officially closed on Sunday, and the workouts we do privately are just so hardcore you would think we were lying about them, I have decided to (read: Pony told me to) post a weekly rant about nutrition. I'm basically a contrarian, so the inaugural nutrition post will not be about nutrition. On the F.R.A.T. paleo challenge blog, there was some discussion of the "diet mentality". This is the idea that to accomplish a goal (lose weight, get healthy, etc.) we need to pick a diet, and stick to that diet religiously, that any deviation is... Continue »
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Pony and I did the main site workout today, seven attempts at a max clean. Me: 135#-145#-155#-165#(miss, no guts)-165#-170#(pr)-175#(pr) Her: 80#-85#-90#-95#(pr)-95#-95#-95# Here are a few pictures; Pony warms up: I warm up: We load up: And the fun begins: I demonstrate an easy way to get the plates off of the bar: Pony is not impressed: I protest, my idea is quite clever, in fact: Our lovely photographer Continue »