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  #301  
Old 1 January 2009, 22:30
guns guns is offline
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Well I just realized that I completely fucked up on "Murph". I didn't break up the exercises. I did all pull-ups, then all push-ups, then all squats. Oops.
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  #302  
Old 2 January 2009, 10:24
Patrick7 Patrick7 is offline
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Guns,

Supposedly that is the right way though it takes people longer/is harder which gets in the way of some peoples times. I have seen people break it down to 2, 4, 6 x 50. I think it is better and more in the spirit of those workouts to make no deviations. Either way, it is a butt kicker.
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  #303  
Old 2 January 2009, 11:40
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Guns,

Supposedly that is the right way though it takes people longer/is harder which gets in the way of some peoples times. I have seen people break it down to 2, 4, 6 x 50. I think it is better and more in the spirit of those workouts to make no deviations. Either way, it is a butt kicker.
I see. I always thought the workout was designed for the BW stuff in the middle to be broken up. I think that would certainly make it easier, but like you said, it's an ass-kicker either way.
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  #304  
Old 2 January 2009, 19:53
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Guns - main site says:
"Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it." Bottom line you did the way you did it - well done. Try the partiton way next time and with a vest after that. Mix it up and see which way sucks the most - always keep LT. Murph and his guys on your mind.

Today's WOD was Christine - 3 rounds of 500m row, 185# DL, 21 box jump in 14:26. Not breaking any records but my own by :28.
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  #305  
Old 2 January 2009, 20:57
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little weight workout today-leg press,calves;mach.pulldown,one-arm DB lats,DL in the rack(#4hole)315#,shoulders-cybex mach.and tricep pushdown-360#.finished with some pushups,pullups and a little stomach stuff.
one thing i do now,when i use DB's for my lats,i dont use a bench as most lifters do.i get in a good football-type stance,bend over,back flat,resting my non-lifting arm on my leg,head up and pull the DB up,working the lat.i feel this works my lats and neck area.
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  #306  
Old 3 January 2009, 02:00
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Originally Posted by DSSRonin View Post
Bottom line you did the way you did it - well done. Try the partiton way next time and with a vest after that. Mix it up and see which way sucks the most - always keep LT. Murph and his guys on your mind.
Well said. Whenever I do a Hero W/O, I keep the Hero the workout is named for on my mind. Those guys deserve the utmost respect.
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  #307  
Old 3 January 2009, 02:02
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W/U:
Pull-ups X 6
Push-ups X 10
Back Extensions X 10
45# Squat Cleans X 5
95# Squat Cleans X 3
135# Squat Clean X 1

W/O:

"Elizabeth"
21-15-9

135# Squat Cleans
Dips

I forgot my rings at home so i did regular bar dips instead.

Time: 10:50
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  #308  
Old 3 January 2009, 14:33
Patrick7 Patrick7 is offline
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Swim: 500 moderate pace free

W/U
400 m run
10 Pull ups
10 Push ups
10 KTEs

W/O
5 thrusters, 7 hang cleans, 10 rows @ 95# x 3
All sets unbroken (bar didn't touch during set) - 4:47

Box Jumps/Dips 10-1 ladder - 4:18

Pull-ups: 10 dead hang, 10 chin, 10 kip

1 mile run - 6:07
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  #309  
Old 3 January 2009, 19:34
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W/U - 3 rds of 10 x KB swing, push up, PVC OHS, pull ups, stretching, and 300m row.
WOD - 4 rds of .25 mile run, 9 x ring dips, 20 x 20# wall ball.
15:15
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  #310  
Old 4 January 2009, 19:24
Patrick7 Patrick7 is offline
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Swim:
250 free
500 side stroke, fin
250 free

CFWU x 2

W/O - deadlifts
135 x 10
185 x 5
205 x 5
225 x 5
275 x 3
315 x 3
365 x 2
385 x 1 (pr)
failed at 405
225 x 5
195 x 5
175 x 5
155 x 5
135 x 5

Had to use wraps once I got to 365 and 385, all others clean.
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  #311  
Old 4 January 2009, 23:29
Patrick7 Patrick7 is offline
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I have heard good things about the Captains of Crush grippers, going to have to try them out. I am good going double overhand until about 225, then I need to use the alternating until about 315. Today definitely exposed a weakness that I need to work on. I have read about the hook grip (index finger over the thumb) but I think I am doing it wrong as it is my weakest method. Either way DLs are some of my favorite exercises, mainly because it is funny watching the back and bicep crowd who don't lift legs have there jaws wide open when I best them by over a hundred pounds.
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  #312  
Old 5 January 2009, 01:09
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CF Endurance WOD from yesterday's website: 3 x 2k row w/4 min rest
8:38, 8:35, 8:33
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  #313  
Old 5 January 2009, 02:35
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Quote:
Originally Posted by Patrick7 View Post
I have read about the hook grip (index finger over the thumb) but I think I am doing it wrong as it is my weakest method.
The hook grip should be painful, it will feel as if your thumb is being pulled out of socket.

Once in place, it is nearly impossible to lose grip control.
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  #314  
Old 6 January 2009, 00:25
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W/O:

5 Rounds:

95# OHS X 10
Burpees X 10
95# Thruster X 10
HSPU X 5

Time: 25:38
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  #315  
Old 6 January 2009, 09:08
Patrick7 Patrick7 is offline
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Swim:
100 w/u free
500 css
250 free

WO
CFWU x 1
400 meter sprint/dh pull ups (run on treadmill)
9 mph/14
11 mph/10
12 mph/10
12.5 mph/9 + 5
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  #316  
Old 6 January 2009, 18:59
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W/U - 3 rds of 10 x push ups, squats, pull ups, stretching, and 300m row.
WOD - 3 rounds of 500m row, 15 x 35# DB pushusp w/row (L and R), 15 x pull ups.
19:40
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  #317  
Old 7 January 2009, 01:52
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W/U:

5 Pull-Ups followed by about a 30 sec. hang
Push-Ups X 10
HSPU X 3

W/O:

1000m Row
Back Extensions X 50
Burpees X 100
Sit-Ups X 150
30" Box Jumps X 50
.5 Mile Run
1000m Row

Time: 42:00

Originally the back extensions weren't in the workout but I just added them on a whim as I jogged by the stand on the way to burpees. The half-mile run wasn't an original evolution either but the rower was being used and I didn't want to just stand around so I hopped on the treadmill.
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  #318  
Old 8 January 2009, 18:22
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"Jackie" - 1000m row, 50 x 45# BB Thrusters, 30 x pull ups
11:24
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  #319  
Old 9 January 2009, 01:12
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W/U:
750m Row
Pull-Ups X 5
HSPU X 5
Back Extensions X 10
45# OHS X 5
45# Thruster X 5

W/O:
BW Back Squats X 10
Burpees X 50
115# Thrusters X 10
Burpees X 50
115# OHS X 10
Burpees X 50
115# Squat Clean X 10
Burpees X 50

Time: 31:10

500m Row for cool down.
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  #320  
Old 10 January 2009, 01:29
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W/U:
500m Row
40# DB Swings X 10
70# DB Swing X 5
Pull-Ups X 5

W/O:
"Eva"

5 Rounds:

800m Run
70# DB Swing X 30
Pull-Ups X 30

Time: 49:23

This workout SUCKED. About 2/3 of the skin on my left pinky finger got torn off doing pull-ups and I almost passed out twice.
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