May 11, 2011
May 18, 2011

Since Blogger so kindly deleted last Thursday’s blog post (along with a comment or two), I thought I’d try my hand at a double post today.

Thursday, April 12

Met-Con: 5 x 10 Pull-Ups, 15 KB Swings, 20 Push-Ups

The emphasis here was on the swings; check out our post from a few weeks ago regarding proper form during the KB Swing (especially keeping the shoulders retracted and not over arching at the top of the swing)

Push-Ups Standard: Non-games (i.e., hands didn’t have to come off the floor), BUT chest had to touch – pause on the floor if you must to ensure that the chest touches. A few of us have been cheating our push-ups, thinking that hips touching the floor will count as a full push-up. It won’t.

Sara nicely demonstrating proper form, and this was on the last round!

Grip Work: Wrist Rollers

Forearms, and thus grip, take a real beating in metcons with back-to-back grip requirements (say, for instance, KB swings and Pull-Ups). The cure is a little dedicated grip work. We’ll be working in more grip work over the coming weeks and months, but to starting us off last week was the good ole fashioned wrist roller:

To use, simply attach the weight of your choice to the bottom, and then, with both hands on the handle and arms hanging down in front of you, begin rolling the weight up until it touches the handle. The key is to keep the arms straight; don’t assist the weight by flexing your arms.

With everyone forced to eat dinner with their hands (since holding utensils was out of the question), there was nothing to do but hope that Sunday would hold a reprieve for the grip. Consider hope dashed.

Sunday, April 15

Strength: Deadlift 5x5x3x3x2x1x1x1x1x1

Recommended progression based on each persons 1RM was as follows: 5 at 50%, 5 at 70%, 3 at 80%, 3 at 85%, 2 at 90%, and then five singles at anywhere between 95-100% of your 1RM.

Congrats to Dian, Amelia, and Erica and Sebastian who all hit new PRs for the Deadlift! Any other PRs on Sunday?

Met-Con: 1K Indian Run; then ????

1K Indian Run: the entire class started off in a single file jog at an easy pace while the last in line sprinted to the front. This was repeated through-out the entire 1K, with the sprinter calling-out when he/she hit the front of the line to indicate to the person at the back it was time to go. Everyone was able to complete 4 sprints during the run, but only Amelia was lucky enough to sprint twice while the group was rounding a corner, including the corner at S & Phelps, meaning she rounded the corner onto an uphill. Lucky!

That was just the beginning however, as Tom had a surprise met-con waiting for everyone inside the studio:

15 Wall Walks, 30 Burpees, 45 Box Jumps, 60 Thrusters

Box jumps were at a height of your choosing, and thrusters were done with unloaded barbells (45 or 30lbs).

Awesome work all around. Now, who’s ready for some more?



  1. SBV says:

    I pr’d on Sunday: 355! I’m not really sure how it happened — I’ve lost 10 pounds and haven’t lifted anything heavy in about two months. Oh well . . . I’ll take it!

  2. SaltyHat says:

    Nice work Sebastian! I seemed to recall you going for a PR, but I apologize for not paying better attention to whether you hit it or not. Correction to be made immediately.

  3. Sara says:

    I had a pretty lousy day sunday deadlifting. I definitely need to get a weightbelt for heavier deads. I was stuck because everytime I pulled the bar off the ground about 1 or 2 inches and then would feel like I would have to break form to finish so I just kept putting it back on the ground. Not sure if I was being tenative or it was a real feeling. I think my deadlifting has been way off for a few months now. It got me more frustrated than usual.

    I am a bit surprised that I was not more sore after that metcon.