Tag Archives: Lynne

Lynne for the Win!

Wasn’t sure I was going to be able to move this morning, but I was, so after a crazy morning I headed in for an 8:30 workout. Coach Bill had me, Todd, and Melissa this morning, so we had fun (not surprising, really!).

jumping-jacks-5JBrue-clipartWhile Bill was finishing up the workout, we started with a couple of rounds of:

  • 200m run
  • 15 jumping jacks
  • 5 push-ups
  • 5 pull-ups
  • 10 banded triceps extension
  • 30 second banded chest stretch, each side

It gave me an opportunity to break in my new WODies from Jerkfit. With as much as I’ve been tearing up my hands on pull-ups, I needed to try something else. These may do the trick. Worked great during the warm-up. 🙂

With that done, we each warmed up to our working weight for the WOD.

  • lynne-wodLynne
  •  Competitor:
    • 5 rounds for max reps of:
      • Body-weight bench press
      • Pull-ups
  • Performance:
    • 5 rounds for max reps of:
      • ¾-body-weight bench presses
      • Pull-ups
  • Fitness:
    • 5 rounds for max reps of:
      • Push-ups
      • Ring rows

Even if I was feeling 100%, I would have shied away from body weight bench press at any sort of rep scheme. I think my one rep is 230# (April 2016) and now that my body weight is holding around 215#, that should be doable — maybe? But 3/4 was more realistic at 161# (I rounded up to 165#).

Bill said we should shoot for a weight where we could do 8-10 unbroken. HA!

Warmed up with 95# x5, 115# x5, and 135# x5. They all felt ok, though 135# was starting to get spicy. Adding another 30# to hit 165# was going to be rough.

rockypr-300x213So how’d it go? Bill spotted me and some reps felt much better than others, just FYI. 🙂

  • 4 ok bench presses and 2 rough ones, for 6 total
  • 13 pull-ups (a new PR)
  • 4 ok bench presses and 1 rough one, for 5 total
  • 12 pull-ups
  • 3 ok bench presses and 1 rough one, for 4 total
  • 14 pull-ups (a second new PR)
  • 2 ok bench presses and 1 rough one for 3 total
  • 12 pull-ups
  • 2 ok bench presses and 1 rough one for 3 total
  • 10 pull-ups
  • Total: 82 (thought it was 76 when I eyeballed it the first time)

Not too bad for a guy who just turned 48 today.

As for the WODies, they did pretty well. I tore ABOVE where they covered my palm on one finger, but it wasn’t awful. So I’ll live. 🙂

Thanks Bill for the spotting and Melissa, Todd, and Caleb for the encouragement!

Have a great day!

 

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