June 6th Deloading
Joint Prep.
3 Rounds
5 Stiff Legged Deadlift 95/65
5 RDLs
5 Muscle Cleans
Complete each round unbroken with 30 second rest intervals between efforts.
KBC
5 minutes Max Snatch Right Hand 35/25
Switch
5 minutes Max Snatch Left Hand
Setting down the bell terminates the set
WOD
“Virtual Fran”
21-15-9
Thrusters
Pullups
You will be using a Dowel for this workout. The goal is to see truly how fast you can do the movement prescribed to Fran
Cool Down
2 minutes after WOD run 2 laps around the Block
Times are changing.
Old Country Strong: “Symbols matter. Uniforms, flags, banners- even mascots. They’re like pieces of your heart that you can see…”
June 5, 2011 at 9:41 pm
I have a pair of lifts for sale, $60 they r size 7 in mens, I wear around a 9 in womens… They r on Z’s desk if anyone is interested in trying them on… They still have a lot of lifts in them, my rip’s just fit a lot better for me so there’s no need to keep them if someone wants some dowins for cheap
June 6, 2011 at 9:28 am
Virtual Fran sounds fun
June 6, 2011 at 10:01 am
Virtual Fran was fun, but I think it might be more fun without the 10 minute max effort kb snatch before it.
5 min kb #35
R 132/L 110 Wow. That got real.
Virtual Fran: 2:23 i believe.
I finally got on the acupuncture table this weekend and the hamstring is right as reign. I even squated a little after the wod. only #225 but it was good to get under a bar again.
June 6, 2011 at 10:05 am
DL – Felt good. Glad I warmed them up. I was really tight on the first round and then it loosened up.
KBC – The bell was sticky as hell and was really eating up my hands. I think I got 60-70 on the right and left both. Hard to keep count. If I’m being totally honest, there were a few times when I held the bell in the down position too long.
Virtual Fran – 4:23 which virtually sucks. I need to either get lighter or stronger. I keep eating to get stronger which definitely keeps me from getting lighter.
Cool down – Done.
June 6, 2011 at 10:54 am
KBC was fun, 5 minutes on each arm is a long time when you can’t rack it. Once the shoulders get tired it’s easier to keep swinging then try to hold it over your head, for me at least, not sure how many reps I did, probably a million or so.
Virtual Fran: 2:58, need to get my pull up rhythm back. I can thrust the shit out of that stick though.
Cool down? Yes
Yoke 3 x 20 w 53KB
June 6, 2011 at 12:20 pm
I really liked today’s workout except my left arm hurts SO bad now. I don’t think it was ready for 5 min of anything.
Warmup felt good for my back.
Virtual Fran was good action.
Didn’t do the run because I’m having major leg issues despite icing and resting… I have no idea why they hurt so bad but I’m doing everything I can to not get injured. Hopefully running will feel better soon because I need it!!
June 6, 2011 at 1:21 pm
KBC = I buckled after 3 minutes on the right side and 3:35 on the left side. I know I had more in me on the right side, so I am disappointed with that.
Virtual Fran = ~4:40. My prison yard pullups are not helping my time. I need to take the time to learn to kip. I look forward to more “virtual” workouts. I recover faster from those.
Cool down = Done.
I love that the workout as described on the white board was longer than a college essay. By the time we start the next Cycle I am expecting there to be separate chapters, appendices, bibliography, etc…
June 6, 2011 at 1:59 pm
I’m with Graham on the idea of keep the bell moving rather than hold, my noodles were burning but managed 56 on right and 53 on left. Virtual Fran was good but if I don’t graduate from red band soon I’m gonna scream…finished in 5: 12.
June 6, 2011 at 2:21 pm
Straight legged deadlifts were completely counterintuitive. I liked the rest of the movements though,
KBC: Agree – easier to keep moving, but I was worried that I would drop it, so I held it over my head more than I wanted. Right: 30 in first minute, 66 total. Left 70.
Virtual Fran was tough on my hands after the KBC. My forearms were massive though.
June 6, 2011 at 2:49 pm
Joint prep was less awkward than I expected.
KBC – for me, grip is the limiting factor – I feel like I could swing a lot more, but my hands give out. I made it through the 5 min on the right (barely!), but my grip was failing at 2 minutes on the left – I dropped the bell at 4:40.
R-57; L-44
Virtual Fran – well, the pullups make it seem pretty “real” to me! All those dead-hang pullups wear me out, and I end up doing a lot of singles. (On the bright side, I’m doing ‘em.) 8:04 If I’m not mistaken, I finally got Z to agree to teach me to kip, though!
Cool down – yes, but I didn’t like it today. Oh well.
Hey Z, is Tuesday an all day-er for you still? If so, you might chat my dad up for a minute about shooting video at the Regionals. A couple of minutes of planning and he should be able to get you guys some nice footage.
June 6, 2011 at 4:59 pm
Hit 65 on both arms
3:08 on virtual fran split my last set of pullups 5-4 when I tore my hand open
Cool down?!…. “I’m cooler than you are”
June 6, 2011 at 6:27 pm
Cooler then you Dude
June 6, 2011 at 6:39 pm
June 6, 2011 at 8:05 pm
Snatch Lost count, but held it up for the 5 minutes. Focused on getting that grip right.
2:19 on Virtual Fran. The dowel could have been done quicker.
June 6, 2011 at 8:29 pm
I also lost count on the snatches. Held 5 mins on right and 5 mins on left but had to switch to jerks on left hand 2 mins in (elbow problems). It became really apparent if I caught the bell correct in the later mins–when I didn’t my forearms were on fire.
Virtual Fran–3:52 Not good. No excuses.
Cool down–yes
June 6, 2011 at 8:32 pm
38R/35L
Held the bell the full 5 minutes. I should have snatched more, but my hands were sweaty and I was afraid of letting it fly. Found it hard to keep my wrist straight and hand open toward the end and my forearms paid the price.
Virtual Fran: 6:15. Pull ups were unbanded, kipping and slow.
Forearms are rock hard, hands are shaky. Good stuff.
June 6, 2011 at 8:59 pm
Was David Copperfield at the gym tonight…? cause there was Maaaaaaaagic.
Yes I’m going to dine out on this for a while…
Lost count on the snatches- used the “Guantes blancos de goteo sexualidad” (they looked hot) with Z’s yellow bells.
My grip was completely gone by the end on both sides- almost lost the bell at the bottom more than once.
Virtual Fran was 4:12.
Running was sloooooow.
June 6, 2011 at 9:40 pm
man, i missed myself at the gym. i’m glad to start seeing my face there again.
June 6, 2011 at 11:10 pm
JP:
*Boy I feel my upper hammies from this, especially accentuated by the run
KBC:
*77R/59L
*used sock sleeves…may not do that again for a long, slow snatch session. Grip was very taxed + tested. Forearms on fire. And like, Mark, I could immediately tell when the KB settled in the correct rest postion… Makes a huge difference. L hand grip/forearm was very compromised. Hence the big diff in #s between R/L.
Cool Down:
*done. Calves started to cramp again. Hammies/glutes better, but now great. Still have lots of work to do.
June 6, 2011 at 11:24 pm
Don’t know my reps, made it on both arms. I was swinging and adjusting the bells a lot which Z said is harder but I think he is a liar. I have no idea what my Fran time was, slow I’m sure.
I was told there would be squatting soon, I fucking hope so.
June 7, 2011 at 6:26 am
Kbc finished 5 min both arms. Counting reps was more difficult than swinging bells. Virtual Fran 2:50. Need to work on quicker pull ups
Cool down wasn’t so cooling.
June 7, 2011 at 7:59 am
Started the day with 15 muscleups to really get used to jumping into the rings and going from there
Did some light kb snatches
Rowed lightly and called er a day
June 7, 2011 at 8:10 am
JP: done
KBC: 5 min each side. No clue on the reps. The new grip that we learned at Saturday clinic really helpped.
Virtual Fran: 3:28 I am really happy with that. Any guesstimate on how much time we add with weight?
CD: done
June 7, 2011 at 9:19 pm
Late post
KBC: 83R/68L. Started too fast on R and nearly failed, too much rest on L. Work in progress.
WOD: 2:58. Favorite part was leaving the ground on several thrusters on set of 21.