Dead Lift

Dead Lift Max Weight; Then 5, 5, 5, 5, 5 reps:

My Max- 415lbs PR

David Max- 415lbs PR

Nick Max- 445lbs PR

Then finished with sets of 345lbs. Worked in 5 rep sets, 25 reps in total.

Awesome work. Felt amazing and we will only keep moving up the weight each time. We all hit PR first try and almost with ease, except it was some really heavy shit. Love the work, and def hit ROCK BOTTOM today.......

Rope Climb

Three rounds for time of:

15 ft. upper-body only rope climbs, 3 ascents per round

12, 9, 6, hand-stand push-ups

12 double unders

My time- 11:33

Then worked on my muscle-ups and more double unders. Have been consistently able to knock out muscle-ups in bunched of five before getting down to rest and readjust. Can't get more than 11 double unders in a row, but knocked out 50 relatively fast. Did some more core work and hanging L's from the rings. Hope we do FGB 20 for time tomorrow.

10 K

Yesterday on 8/6, Nick, Bobby Ford and I went to Jervy Gant and ran the 10K. Was a nice day, a little hot, and not real breeze. Don't have the exact 6.2 miles marked out, so nick and I did at least 6.5 to make it real. New PR of 54:17. First 2 mile lap was difficult and had a time of 17+min, but the second and third were considerable faster and felt good. Recovery has been great and I'm liking the new combo of supplements I'm taking.

Fight Gone Bad

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo dead lift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Burpees (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Wall Ball / Box Jump / SHPDL / Push Press / Burpee / Total Reps

Dave-23,15,12 17,10,11 30,20,15 20,17,12 13,10,13 = 238

Nick-26,24,15 20,14,11 25,20,20 24,13,15 13,10,12 = 262

My#-11,8,8 20,12,15 22,16,24 39,20,16 14,12,12 = 249

Loved this WOD cause it really does feel like a fight gone bad. Was able to push myself till I had nothing left. Literally was a gasping, heaving, pile of sweaty mess when it was over. Def need to work on my wall ball the rest felt pretty strong. Was very glad we watched a lot of the FGB videos and lectures on the main site as well as the ones on the journal. They helped immensely with my form and reminding me to be strict with the movements and you'll get more out of them and yourself. We wanna throw down with the FGB about once a week for a month or so and then go FGB Championship Rounds.... this time for the belt....:)

Nicole

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Round Pull-up
1 25
2 20
3 25
4 20
5 20
6 21

Total #s-6 rounds and 131 pull-ups. Did the WOD alone for the first time in a long time. Working the A shift and these guys haven't Hit Rock Bottom (I don't even think they want to or could if they tried). Felt good about the numbers but definitely could have done more pull-ups with some encouragement. My kipp was strong and consistent and my hands felt pretty good. Want to work on my butterfly with Smiley next time he comes by. Did some jump-rope work to warm up, some muscle-ups and some Pilate's core floor work. Abs are getting some definition. Hope to really get my ass kicked tomorrow with the B-shift crew. We always work till we bleed, push till we puke, and of course we always HIT ROCK BOTTOM.

Gym Day

Monday 8/04 was another good day at the gym. Did bi and tri work-outs, solo. Went very well even though I had to hit it alone. Been working on my jump-rope skills and still haven't mastered the double-under. Can get up to 5 or 6 in a row but that's it. Want them bad and will make rope work part of my warm-up or cool-down everyday.

Gym Day

Yesterday, Aug. 1. Scott and I did legs at Golds. Tried some new rep combinations (15,12,10) Went from back-squats 225lbs, to hanging power cleans 95lbs, to thrusters 95lbs (3 sets). And continued with more medium weight, high rep movements. Trying this with all muscle groups for a month or so. See what the results will be, and then back to 8, 6, 4, reps heavy weight.