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WOD for Friday, Equipment update and Progenex Update

September 6, 2013

So, these according to the intrawebz, our two airdynes are finally on the way.  How long till they arrive is unknown but they are at least en route.  

Progenex has been ordered and should arrive promptly, after which we’ll be sampling the various products and flavors. Again, no pressure at all, but I do believe in the product and to that end, we’ll run a small, in house experiment that relates to tomorrow’s workout.

STRENGTH 1-  Squat 4×8 for load.

STRENGTH 2-  3×5 Alternate Squat Movement (Different than Strength 1)  Tempo controlled at 2-5-x-2.

WORK- For time:

800 m buy in then 3 RFT of 10 Clean and Jerks 135/95, 33 Situps

So,  the strength portion above should (assuming you attack the sets at appropriate intensity) leave you pretty sore.  Put all your recovery protocols in play.  Then, next week we’ll have a similar workout.  In fact, strength 2 will be identical to above and strength 1 will be 4×5.  We’ll have our Progenex samples on hand for immediately after and you can compare the efficacy in terms of how the product affects your level of soreness.   I feel a difference, and my hope is that you do as well, but this will let you test it out with no commitment.

 

 

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15 comments

  1. Squats, full sets as follows:
    225,235,225,185
    Right knee kept moving inward and I couldn’t stop it so I reduced to fix

    Work – trying to manage soreness, since I’m already dying – did some alternative cardio (jacob’s ladder – I love that thing)

    Nice weekend to stretch and pound water.


    • I was disappointed in the jacobs ladder, as it was totally leg intensive for me, no arm fatigue at all. I do, however like the swim trainer upstairs.


      • I found the JL to depend greatly on how far apart your hands and feet are. If too close, just leg – It gets my sides and shoulder pretty good.

        The swimmer scares me.

        Wait…u a member now?


  2. BS – 6240 (185, 195, 200, 200)
    FS – 115
    Work = 13:25 at the girls weight 😦


  3. BS – 205 x 4 – 6560
    Work – 12:08 at 95


    • FS – 115


  4. BS: 115, 125, 135, 145
    FS: 95
    Work: 14:31 rx


  5. BS: 205, 215, 205*2 = 6640 up 80 pounds from last week
    FS: 115 (failed 2 reps on last set)
    Work: 13:30 at RX (think that was my time or it was somewhere around there)


  6. BS 240, 240, 240, 250=7760 up 200 from last week.

    FS 135

    Work 11:50rx


  7. FS: 85 x 8 x 2, 95 x 8 x 2 = 2880 (up from 2435 last week)
    BS: 95
    work: 14:40 @ 75lbs


  8. FS – 80, 75, 75, 70 = 2400
    BS – 3×5 @ 70
    Work: 13:36 @ 60


  9. FS – 3030
    BS – 125

    Work
    13:36 @65


  10. BS 6720, FS 95, wod finished at 95 not sure of the time


  11. Bs 3960 (120×8, 125x8x3)
    Fs at 75,70,65


  12. OHS – 80x8x4 = 2560
    BS – 80
    Work: 13:14? I think – 2 rounds only at 95. Had to leave ;(



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