Wednesday June 14, 2011
Nolan doing some impromptu HSPU work during workout #1 (of course) at Regionals.
**Announcements**
Well, the Regionals kind of set me back on this a bit, but I think it's about time we crown a winner in the Mayleo Paleo challenge. So here goes...
- Honorable mention has to go to Sully, who improved by 5 reps on pullups and 6 reps on dips. Very cool on both accounts... buuuuut since he still can't OHS, I think we better stick with honorable mention. ;)
- Andrew P. had the most impressive overall numbers on the strength retest improving by 4 reps, 4 reps, and 2 reps respectively on pullups, dips, and OHS. Very nice job Andrew! However, I'm gonna guess that, had he been counting, his Paleo points may have been in the thousands, so probably can't crown him the winner.
- So... with modest but positive improvements of 2 reps on pullups, 1 rep on dips, and (well, I don't believe he ever did retest OHS)... But what he did have is a SOLID Paleo point total of just 21 for the whole month (all from dark chocolate and cheese apparently). And since this was a nutrition challenge first and foremost, we gotta give the nod to Mr. Scott Zigman! Well done sir. You've earned yourself a comped month of training. Keep up the good work!
WOD
ROMIK
- pigeon 2 min/side
- foam roll IT bands
Midline stabilization
4 rounds:
- 8 heavy Russian KB swings (you could even double up here, two 53's for example)
- 30 sec. parallette L-sit*
- 45 sec. side plank ea. side*
* For the L-sit, Rx is to accumulate 30 sec before moving on. So if you can only do 5 sec at a time. Do that 6 times before moving on, resting as needed to make your best effort.
*For the side plank, lay on your side, lift your lower hip off the ground until you are in a straight, perfectly aligned position with only your elbow/forearm and outside ridge of your bottom foot on the ground. Your elbow should be directly under your shoulder, and your feet should be stacked, one on top of the other.
MetCon/skill
"Flight Simulator"
Unbroken sets for time of:
- 5 double-unders
- 10 double-unders
- 15 double-unders
- 20 double-unders
- 25 double-unders
- 30 double-unders
- 35 double-unders
- 40 double-unders
- 45 double-unders
- 50 double-unders
- 45 double-unders
- 40 double-unders
- 35 double-unders
- 30 double-unders
- 25 double-unders
- 20 double-unders
- 15 double-unders
- 10 double-unders
- 5 double-unders
Post results and thoughts to comments.
17 Comments
Reader Comments (17)
As long as I have the love and admiration from Matt, Charles, Gaines and Googs (sounds like a caveman law-firm) then I am a winner already... right?
Just signed up for the tough mudder. Gaines bring your Queen size sleeping bag for us to share...
btw. Use nationalmudders as a promo code and save $10 bucks...
Flight Sim: 11:55... got tripped up on the descending 35, otherwise unbroken...but beaten down by "el miguel" MacDonald and "Roxy" Roxan! See uns at “The Counter” in two weeks for the cheeseburger bet payoff!
"midline stabilization" aka CORE work 70# kb, not quite L-sits, tried to get my hips as high as possible which meant they were somewhere between an L and a tuck
26:00 rx on the flight simulation. this took about twice as long as i was expecting, guess i was just having an off double under day!
metcon: 11:13rx
Mid-line stuff was very hard. 2 rounds at 2 pood and 2 rounds at 2.5 pood
MetCon: 10:58rx
My back is still bugging me. But since i didn't go in, that meant i had time to finish the video from regionals!
http://operationbeskinny2011.wordpress.com/2011/06/15/its-finally-done/
http://vimeo.com/25142733
Mondays metcon: 13:45rx... I'm all off schedule from doing sat wod on Monday, field trip day yesterday, and Ben's pancake bfast today. Still need to do Nancy and flight sim
Flight Simulator - 11:32 Rx. Loved this workout! All sets were unbroken, except for the last set of 5 I tripped up on the 4th one. What's up with that? Mike McD creeped up on me and beat me without me even realizing it! Nice job Mike!
Bob, congrats on keeping up with us! he he Just teasing - nice job today! I am looking forward to you buying me a hamburger and sweet potato fries on our date with Joey at the Counter! :)
Flight Simulator- 15:33rx
Went at 12 and had a pretty rough start... Then could not finish because I had to pick my brother. Came back at 4 to do it again and finished in 19:47Rx
Umm Gaines... I noticed that you did not finish... Couldn't handle the pressure?
Metcon: 7:50 Rx. No fails
Also learned that my midline lacks stabilization.
27:20 should have been able to do it in half the time... Did so many extra 30-40+ reps
nice, jrann!
Damn Jrann! That's impressive!
11:35
14:22