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-   -   A Bears Tale (http://board.crossfit.com/showthread.php?t=28937)

Scott Jenkins 05-10-2008 04:58 AM

Re: A Bears Tale
 
Saturday 10th May 2008

FRAN!!!!!!
21-15-9
95lb Thruster
Pull-ups - 5.20.18 previous pr 7.22

Can you believe it Richard , i knew that Fran was coming soon but not today!!
An improvement for me on this , i just need to improve on my breathing on the Thrusters now.

MUSCLE UP PRACTICE
After completing about 8 singles with no failures, my friend said that i was holding my legs out in front of me. So next time after holding the false grip i put my legs behind me which resulted in - 3 CONSECUTIVE MU'S not to full extension only bent arms but im Happy!:D

Richard Vanmeerbeek 05-10-2008 05:20 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 308450)
Saturday 10th May 2008

FRAN!!!!!!
21-15-9
95lb Thruster
Pull-ups - 5.20.18 previous pr 7.22

Can you believe it Richard , i knew that Fran was coming soon but not today!!
An improvement for me on this , i just need to improve on my breathing on the Thrusters now.

MUSCLE UP PRACTICE
After completing about 8 singles with no failures, my friend said that i was holding my legs out in front of me. So next time after holding the false grip i put my legs behind me which resulted in - 3 CONSECUTIVE MU'S not to full extension only bent arms but im Happy!:D

Woohoo, 2 min off your previous PR !!! :highfive: That's nice man, good job.

Here if you want some inspiration for a truely lightning Fran http://www.youtube.com/watch?v=M1rRWlN7bjo (wfs)

Outstanding muscle-ups, I'll focus on them tomorrow.

Scott Jenkins 05-11-2008 05:18 AM

Re: A Bears Tale
 
Sunday 11th May 2008

OVERHEAD SQUATS 3-3-3-3-3-3-3

50K / 55K / 60K / 65K / 70K X 3 / 75K X 1(f) / 60k X 12 REPS

TABATA SOMETHING ELSE
20 seconds of work 10 seconds rest for eight rounds each of:
Pull-ups - 13/9/8/7/8/7/7/7 = 66
Push-ups - 18/18/15/13/12/12/12/13 = 113
Sit-ups - 14/15/14/15/14/14/16/14 = 116
Squats - 19/19/18/16/14/14/15/14 = 129 TOTAL = 424

Richard Vanmeerbeek 05-11-2008 05:35 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 308929)
Sunday 11th May 2008

OVERHEAD SQUATS 3-3-3-3-3-3-3

50K / 55K / 60K / 65K / 70K X 3 / 75K X 1(f) / 60k X 12 REPS

TABATA SOMETHING ELSE
20 seconds of work 10 seconds rest for eight rounds each of:
Pull-ups - 13/9/8/7/8/7/7/7 = 66
Push-ups - 18/18/15/13/12/12/12/13 = 113
Sit-ups - 14/15/14/15/14/14/16/14 = 116
Squats - 19/19/18/16/14/14/15/14 = 129 TOTAL = 424

That's a very good Tabata SE, 47 when you add the lowest rounds, that's great !

Rough on the legs after Fran, you're a machine mate :o

Scott Jenkins 05-11-2008 05:42 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Richard Vanmeerbeek (Post 308934)
That's a very good Tabata SE, 47 when you add the lowest rounds, that's great !

Rough on the legs after Fran, you're a machine mate :o

Yes i found this alternative tabata in the old workout logs and thought it would be tougher as you have to go for it on every round and not game it. No rowing is this one as well. Did you notice how my Squats suffered towards the end, i was cramping up so bad. On the OHS i could not believe the amount of people standing right behind me today, dont think they understand how easy it is to drop that bar!!!

Richard Vanmeerbeek 05-11-2008 05:54 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 308936)
Yes i found this alternative tabata in the old workout logs and thought it would be tougher as you have to go for it on every round and not game it. No rowing is this one as well. Did you notice how my Squats suffered towards the end, i was cramping up so bad. On the OHS i could not believe the amount of people standing right behind me today, dont think they understand how easy it is to drop that bar!!!

I think gaming a Tabata is up to the individual. I gamed the last one I did, but from now on, I just want to go all out at every interval, it's more fun.

Trust me, I'm already surprised you did the Tabata squatting, it hurts like hell after a Fran. + You did OHS first !

People don't realize I know, they need the bar to fall on their head first :D

You'll see on the back squats, low bar makes it a lot "easier", especially on the heavier weights. My hamstring play a bigger role now. My goal is to get 140k for 3 sets of 5 at the end of the program.

Scott Jenkins 05-12-2008 10:00 AM

Re: A Bears Tale
 
Monday 12th May 2008

30 MUSCLE UPS FOR TIME = 19.30
These were done with bent elbows and lowering into false grip on each one, mostly done in singles and doubles. I did fully extend my arms keeping the false grip and return for another muscle up once!:D
Very pleased as last time i had to do the pullups and dips after 8 muscle ups.

DEAD LIFT

60k x 10 / 100k x 8 / 130k x 4 / 160k x 2 / 180k x 1 / 190kFail
Not so good on these today so finished with 140k x 5

My New Goal: FRONT LEVER
Started my practice with one leg at a time x2. Want to be holding a front lever soon!!

Richard Vanmeerbeek 05-12-2008 11:58 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 309530)
Monday 12th May 2008

30 MUSCLE UPS FOR TIME = 19.30
These were done with bent elbows and lowering into false grip on each one, mostly done in singles and doubles. I did fully extend my arms keeping the false grip and return for another muscle up once!:D
Very pleased as last time i had to do the pullups and dips after 8 muscle ups.

DEAD LIFT

60k x 10 / 100k x 8 / 130k x 4 / 160k x 2 / 180k x 1 / 190kFail
Not so good on these today so finished with 140k x 5

My New Goal: FRONT LEVER
Started my practice with one leg at a time x2. Want to be holding a front lever soon!!

Congratulations on completing the 30 MUs !!! :highfive: that's awesome.

Scott Jenkins 05-13-2008 09:42 AM

Re: A Bears Tale
 
Tuesday 13th May 2008

BACK SQUAT

80k x 8 / 100k x 6 / 120k x 3 / 130k x 1 / 135k x 1 / 140K x 1(PR)
Tried the lower bar position as advised by Richard. It did help especially near the bottom of the rep where is was able to push out much better. Cheers Rich!:highfive:

THE BEAR
Power Clean / Front Squat / Push Press / Back Squat / Push Press x 7 reps and 5 rounds getting heavier.
30k / 40k / 45k / 50k / 55K
Enjoyed that one, the hardest thing was not putting the bar down on the grip.

Richard Vanmeerbeek 05-13-2008 11:46 AM

Re: A Bears Tale
 
Quote:

Originally Posted by Scott Jenkins (Post 310206)
Tuesday 13th May 2008

BACK SQUAT

80k x 8 / 100k x 6 / 120k x 3 / 130k x 1 / 135k x 1 / 140K x 1(PR)
Tried the lower bar position as advised by Richard. It did help especially near the bottom of the rep where is was able to push out much better. Cheers Rich!:highfive:

THE BEAR
Power Clean / Front Squat / Push Press / Back Squat / Push Press x 7 reps and 5 rounds getting heavier.
30k / 40k / 45k / 50k / 55K
Enjoyed that one, the hardest thing was not putting the bar down on the grip.

Yeeeeha :broc:

I told you that you were going to like it. It's just so much easier to bounce at the bottom from that bar position. Now we're on a true squat match, same PRs for both of us. I'll have an interesting 1RM for you end of June :evilsmile


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