@T3hPwnisher I’ll definitely check out the site. Equipment isn’t my issue, time is.
@mr.v3lv3t I don’t really know what manmakers or devil’s presses are, but I’m willing to give it a shot.
@OTHSteve it’s a deload as in I won’t be using much load for anything. I can’t imagine I’ll lift over 80% this week.
@jdm135 good call. Also reminds me of barbell complexes, Dan John style. Might also be a good call.
Work for today:
1 hour hill running/sprinting/walking.
The gym is hot and overheated on a normal day, so I imagine it will be unbearable today, and running around in the sun is awesome. Lot of hard work for the next week or so, so a bitnof a play in the sun is good.
They’re instruments of torture when applied correctly.
Man maker:
Devils press:
After seeing the video, I was doing the man makers “wrong”. I did pushup-row-pushup-row rather than a single pushup and two rows. Either way would be effective.
@jdm135 I’m always disappointed when I see a grown man walk past a suitable pull up place without doing a pull up.
@OTHSteve to be honest, it’s just such a solid workout. No wonder variations on the theme pop up everywhere. I’ll probably use it a lot over the next few weeks. I had EMOM rounds in my head as a goal for this, I’ll try and record my rounds tomorrow, see how far off I am.
@dagill2 When I tried to hold it at EMOM, I found myself fading toward the end. I had my best success taking just as much rest as I needed to start again, which is less between rounds early on but increases as the WOD goes on.
Now you have me wanting to do some Crossfit again. There’s a gym up in Topeka that I’ve gone to a few times, maybe it’s time to visit again!
If you really want to step it up, go with a Murph! Cindy bracketed by a 1 mile run on either end, and add a 20# vest for extra fun…
I get that urge most summers. I used to look forward to the Games too, but i’m getting less excited by them recently.
I did an unweighted Murph a month or two ago, it was awful, especially the final run. I only typically have 20mins to train in the morning, so it’s not on the table at the minute.
@SvenG criticism of Crossfit aside, Cindy is just a great all round workout. Could believeably be part of Walrus training or Tactical Barbell or many other smart training systems.
@anna_5588 Chelsea and Mary, I believe. I typically only have 20mins to train at the times when I intend to do WODs so Chelsea is out (also, I probably couldn’t do it at this point, I suck at pull ups). I think you can guess my thoughts on pistols, kipping pull ups and, to a lesser extent, HSPUs.
Had the “functional” room to myself this morning, and was slightly short on time compared to normal so decided to do do a mix bag. Superset movements chosen more or less at random from the first piece of kit that caught my eye at the time. Full disclosure: I have absolutely no way of knowing if the rope was 10m or not, but it looks neat. Probably close enough. Also, this was done 6 hours ago, and I didn’t write it down, so I may not have the order right.
I’ve been appraising my end of year goals and progress towards them and come up with an approach that should keep me focused and on track with all of them. It also simplifies a lot of the crap that tends to keep me spinning my wheels and veering off at tangents.
For the next 6 weeks:
3 days of lifting:
Day 1:
Jumps
531/Kroc mash up
Day 2:
Press BBB (may use log for BBB sets for variety)
Accessories
Day 3:
Front Squats: 5 x 5
2 days of Walrus/Cindy/whatever you want to call it training. Lots of pull ups and basic bodyweight movements
2 x 1 mile runs.
For August I will also be averaging 100 squats and 100 push ups a day as part of a charity challenge
This looks like a lot, but 3 out of 6 sessions are 20mins jobs, I can knock a mile run out in 10mins tops and the press session could be a 20mins job if needed. I expect August to be a tough month, so this is very scaleable. The above are bare minimums.
After this cycle, I’ll switch the strength to 531 BBB 13 week challenge for Press and Squat, which should serve as a decent enough peak (I think, I’ve never knowingly peaked before) and help me set some new PRs around Christmas. I’ll reassess the rest of the template and see if anything needs tweaking at that point. The key advantage I’ll have then will be that I’ll know how well I’m doing on the tests because I’m actually doing them regularly and in a structured way instead of following every shiny carrot out there.
Wendlers Average to Athlete standards. So I’ll be testing:
Squat max
Standing broad jump
Press max
Pull up max reps
1 mile run
There are other options to cheat the test, like trap bar deadlift in place of Squat, or box jump instead of Broad jump but I picked the most difficult option in every case because that felt like the right call. I don’t anticipate getting top grades in all of the above. Squat and pull ups in particular I expect to be too fat to hit, but it should give me a good base to work from.
Gotcha, you probably already know I am a fan of those standards. I would also shit the bed on the squat test, but unlike you I am happy to take the easy option that is trap bar glory.
