Tuesday July 26, 2011

The "Joey's" struggling through some muscle-ups.

WOD

ROMIK

- supine PNF hamstring stretch 2 min/side

- pigeon 2 min/side

Strength

4 rounds:

- 5 back squats

- 15 AFAP air squats

- rest 1 min

- max reps strict ring dips

- 10 AFAP pushups

- rest 3 min

MetCon Finisher

- 500m row for time

Post results and thoughts to comments.

Comments

[giselle]

squats: 115-125-130-135
dips:2-2-1-1-

row: 151.7

[Sang]

Squats: 135-185-185-185
Ring dips: 20-14-10-10
Row: 136.7

[Roxan]

"The Joey's"... Sounds like a sitcom - Coming this fall to CFC!

[Dato]

Did Helen today since I missed yesterday. 11:17Rx.

Finished with a butchered version of todays workout. Just did the squats and the ring dips.

Squats at 135/185/205/205
Dips: 10/10/something/didnotdo

[Jen]

It was a PR Tuesday for me!

Squat clean: 92 lbs...watch out Chelsea I'm only 93 pounds away from catching you.
Row: 2:00

Thanks Matt! Can't wait to read your books!

[Scott Z]

squats: 135 / 145 / 155 / 165 / 185
ring dips: 5 / 5 / 4 / 3 / 2
row: 1:37.5

[Scott L]

Squats: 155 / 225 / 255 / 275

Ring Dips: 12 / 9 / 6 / 5

Row: 1:36.2

[Gaines]

Squats: 225/245/265/285
Dips: 15/10/10/9
Row: 133.9

[Jeff]

Squats: 185/200/215/225(with help on a few)
Dips: 15/11/8/8
Row: 1:29.4

[TC]

245/265/285/305
10/10/8/8
128.4
Heath smoked me

Roxan. The Joeys........

[Jen]

Not feeling so fresh today...
Squat 225/245/265-3/245- stalled out, Ring dips8/9/5/4...of course all the bodyweight stuff was super fast.
Row 128.2

[Joey P]

Did helen first: 9:40rx

Jen you have really become strong quickly...nice job on the row also!

185/205/225/245

Row: 1:38

[Matt]

Will someone teach Heath how to use a computer. This is not his first "Jen" post.

[Thamar]

i suck. felt sooooo tired today. I need to find a better summer blanket, I explained it to Charles. didnt sleep last night

125# on squats, started at 95#, did one strict ring dip each time, can always do more. and I did a PW on row (personal worst) 2:05. yuck. I am only supporting this workout for me because I wasnt going to come.

[Klempsun]

185/195/215/225
7/7/6/4
1:38

[andrew.]

205/225/245/265
18/10/7/8
1:45

[Angie]

squats: 115-125-130-135
dips: 7(Blue band)- The rest red band: 3-3-3-2

row: 2:00

[Dylan]

Squats: 155, 225, 255, 285
Dips: 17, 12, 6, 7

Row 1:40