Peeps.
Wednesday, September 5
Track Night only a few blocks from the gym tonight!
Warm Up/ Mobility:
Run 400 m
DROM
15 PVC Dislocates
15 Push ups
15 Ring pull ups/activations
15 Jumping Squats
15 Hip Extensions
Strength:
3 rounds, with 30 seconds rest between movements:
ME UB Muscle-ups OR Pullups
5 Snatch Grip Behind the Neck Press OR Strict Press
15 UB Kettlebell OR Dumbbell Snatches with each arm (30 total)
10 Weighted Hip Extensions
Notes: ME UB means Max Effort Unbroken. Use dumbbells or plates for the Hip extensions. Adjust the weight as needed between rounds, it should be heavy, but good form.
WOD:
800 meter sprint
rest 2 minutes
400 meter sprint
rest 1 minute
200 meter sprint
Cool Down:
Calf Stretch, 1 minute each
Pigeon, 1 minute each
Reverse Plank, 1 minute
Art of the Snatch
My last few posts were impassioned pieces on the merits of recording your data and my own relationship with Olympic Weightlifting. For tonight’s post I wanted to keep things more low key and human. I will start by saying it was a great weekend. The last three days consisted of working out, riding bikes, dogs, volleyball, the beach, college football, a movie, lots of Kanye, and a lot of tequila. I experienced much the weekend’s festivities with members from the gym, something I do not always do in a group setting. My take away is that in this land of perpetual summer, as G noted last night, we have a growing community of talented, funny, competitive, and compassionate people from all over the map who do all sorts of things in their life outside of the gym. It seems that the type of person drawn to what we offer at Paradiso is the type of person that has a lot to add to a group in general. So, as Diso always implores, take advantage of your ever increasing fitness by partaking in the activities outside of the gym and take advantage of the myriad interesting people that walk through our doors. This weekend showed me I don’t do this enough.
There is even a guy who can do 14 unbroken muscle ups and a 390# LOW BAR back squat. See:
p.s. Badass vid!
p.p.s. Go Cowboys!!
(Subbed a loop around my block for each 200)
800 (4x loop) 8:27
400 (2x) 4:17
200 (1x) 1:59
Total w rest 17:44:37
avg HR 166 (hi 187 lo 92)
1RM Split jerk – 215(PR) – 225 seemed so close but no go. Oh well…next time.
Diane 7:35 rx’d (PR by 2:39 since March – finally did all deads unbroken)
Watching Zeb in this video reminds me of watching astronauts flip around in zero gravity from space, except we’re on Earth and Zeb is way more yoked.
Zeb, you (and your unbroken muscles ups) are my hero!
1 RM Bench Press
185
225
240 (previous PR)
250 (so close!!)
250 (hilarious miss)
1RM Weighted Pull up
114
132
143 (PR)
145 (PR)
150 (miss)
800 meter run: 2:46 min (PR)
400 meter run: 1:42 min
200 meter run: :40 seconds
The 800 was all I cared about. Didn’t feel fast during warm up but just went for it anyway. Ran my ass off the first 400 meters and was at 1:13 at Alla. On the way back, I started losing feeling in my shoulders and arms, and couldn’t feel my legs after a while. I just told myself to fall and pull, fall and pull. Ended up one second away from my 2:45 goal! Next time.
Thank you all for the kind words. I wanted 15 so badly. When I nail it, I will dedicate it to the peeps and to the future of PCF!
Brother Mccoy, no need to apologize. You made the right, safe, and collegial choice in the moment, and I’ll always treasure you for that. Barf.
And I forgot to give a big shout out to Alexi for the lecture she gave me right before I started my 2k row. I normally do not pace things too well but I decided against my judgement to listen to her and it worked perfectly. I still almost died though.
McCoy…congrats on the PR on the 2k — six seconds is HUGE at your speed. I’m glad my advice helped. Unfortunately, I can’t help the suck factor : )
I first want to apologize for stealing a possible PR from Zeb today on bench press when I prematurely spotted his max effort attempt. I ruined his week of PR madness.
Strength
15 minutes to establish a 1RM Bench Press.
-295# (10# CrossFit PR. Old meat head days was 325 when I was 20 lbs heavier)
15 minutes to establish a 1RM Weighted Strict Pullup.
-118# ( I am pretty sure this is over a 20# PR0
Conditioning
Row 2k
-6:53
(6 second PR on a time I did not think I could beat. This is the longest row I have done in months. Felt generally stronger on my pulls. My lips were white when I got off the rower and I was pretty close to throwing up.)
Awesome Zeb!!
That’s just bad ass Zeb. The Mikhail Baryshnikov of muscle ups.
Beast mode Zeb!!
You can’t beat LA’s backyard, I always win that argument.
Yeah Zebbie!! 13 more than I’d be doing. 
YEAH Zebbie!! You are amazing.
awesome, Zeb!! congrats on the PR
I was glad to witness such greatness my first day back at the box. Yeah Zeb!