Don’t be scared…

…of today’s gymnastics-intensive WOD or tonight’s Monster Bash Halloween party (starts at 9pm on the 4th floor). See you for both!

Friday 111028

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

Post impressions to comments.

Compare to 100914.

(Click here for a video demo of the WOD.)

Exercises you should be doing: Forearm wall slides
Why Olympic lift?
Usain Bolt: Case study in science of sprinting
Going with your gut first, then your heart
NPR goes negative on paleo diet

A couple photos from previous Halloween parties to entice you to come to tonight’s shindig:


* * * * *
Here’s a preview of Saturday’s WOD classes:

A: Deadlift 1-1-1

B: Complete 10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Responses

  • Ash

    I left my silver lifting shoes in a cubby…can someone please leave them at the front desk/not take them/not throw them out? Thanks!

  • Anonymous

    Bench – 5×135 – 5×155 – 5×165 – 5×175 – 5×195 – 2×205 – 1×215

    • Jenna

      Thanks for the spotting today Jason!

      • Anonymous

        No worries Jenna.  You did awesome!  I barely touched the bar.

    • Rory

      5×135 – 5×155 – 5×165 – 5×175 – 4×195

      3×15 ring pushups

  • Anonymous

    Seemed the inverted lowering was a bit too easy, so I focused on my far-more-lacking bench press.

    135×10 – 185×5 – 205×5 – 225 x 1 – 245F

    • Sam G.

      If you Reped out 205 by 5 225 should no have been a issue, I am going to find you next time and go over some technique.

      • Sam G.

        245 I mean.

        • Anonymous

          That would be great Sam.  Thanks…

  • Anonymous

    5 reps Body Weight Bench Press / Max Rep Pull Ups: (my kipping needs some work)
    1. 185 /13
    2. 185/ 12
    3. 185 /13
    4. 185 /12
    5. 185 /13

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    Bench press:  135×12, 155×5, 175×5, 175×5, 185×4, 175×5
    Muscle up practice with Sara. Got my first three MUs on first day trying them. Thanks for the help Sara!

  • Kate J

    I have a herniated disc in my neck. :( I’ll be back soon, morning crew, with even snarkier jokes.

    • Kate J

      Had a training session with Allison: Deadlift PR: 200# Happy fucking birthday to me!

      • Allison Bojarski

        YOU. ARE. THE. WOMAN!

      • http://www.facebook.com/profile.php?id=1450582667 Eric Clinton Anderson

        Great work today!

  • Paul Booth

    Got my first real muscle-up today. Thank you Sara, thank you Will!

    • Anonymous

      Amazing Paul…very nice work!

      • Paul Booth

        Thanks, Reis!

  • Carlos

    If anyone planning to attend the party will have an iPad handy, then I know how we can put the game on for free, without paying the MLB fee.

  • Gordon

    Bench: 5X135 – 5X175 –  5X185 – 5X195 – 5X205 – 3X215

    • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

      Nice job today Gordon. You could have definitely gone heavier if you started at around 185 or 195. Well done….

  • http://www.facebook.com/profile.php?id=691586317 Stan Strickland

    5 x 135
    5 x 185
    5 x 205
    5 x 205
    5 x 215

  • Matt M.

    Lynne (bw BP +10lbs)
    185/21  185/17  185/16  185/16  185/15

  • Matt M

    Lynne +10lbs – (185)
    9/21 – 7/17 – 7/16 – 5/16 – 4/15

  • Jim S

    Read the comments on that “NPR goes anti paleo” article. Haters gonna hate the haters I guess. Once we find religion we are all proselytizers. To heck with the OWS / Tea Party showdown, I’m waiting to tune in to The Paleo Vegan Smackdown”. I think it will be on Spike?

  • http://www.facebook.com/profile.php?id=1450582667 Eric Clinton Anderson

    Getting back in the swing of things after a week out sick.

    Squats: 3×5 @ 280#
    Bench: 3×5 @ 200# (failed last rep on last set)
    Power Clean: 3×3 @ 175 (failed 2 reps out of 3 on first 2 sets, nailed all 3 on final set)

    Have fun Halloweening it up tonight!