"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Priceless!
*Please start using the Schedule Tab above to check for class times*
If there are any changes made to that main schedule we will post it on the daily blog
TOMORROW (Thursday) WILL BE A REST DAY AT THE GYM.
16 comments:
For everyone that posted that they wanted a shirt, you can pick it up at the gym. If anyone else wants one let me know, I will start a list for a new order. OH YEAHHH!
Welcome back Tills!
Yay!! Can't wait to wear it to Gold's when i do endurance and extra strength work. :D Gotta Represent for Viking!!!
Mr. Joshua is a very brutal workout, but also an honor to do it in memory of a fallen soldier. Will have to scale those deadlifts back some in order to finish i think. 1RM is 325 3RM max is 305, 250 x 15 for 5 rounds is gonna be rough.
Work hard everyone!!!
GOLDS????
Scale it back? Why would you need to scale, when your doing GIJane in 18 minutes????
I train at Gold's Gym at night with friends. Mostly just extra strength work in squats, dead lifts and presses. I also try to get a few 2k and 5k runs a week so i can get my running endurance up as i hate running from being chubby for so long! No worries though while at Gold's Gym i make sure to wear as much Viking and Crossfit apparel as possible so people know who they are messing with. :P
WE will have to see where my body is at in the morning to know at what weight i am gonna do the dead lifts.
Also a new PR in back squat this evening 185 x 5 and 225 x 1 with good form!!!! Also i am down to 249lb and 28% body fat! Six months ago i was 332 and 46% body fat. Just goes to show that Crossfit and proper diet work!
Novel over!
Impressive Rockey...Keep it up!
Everyone did awesome at the 0930 class. Will, Mandy, Blake and Phill just killed it! Strong work! I really wanted to ride Blake this am ( everyone knows why) and I watched him very close, but his form looked good so I couldn't yell at him much. (and he wore headphones so he didn't have to hear me) I'll get him.
Mr. Joshua for me today. 400m run on TM, GHD sit-ups, and 95# DL (I don't do heavy DL due to my back injury). 29:52. Yikes. Not looking forward to how my abs are going to feel tomorrow. My head was pounding and I had to take the puke bucket home with me in the car just in case. Still haven't recovered yet. Loved it though!
Blake said...
Just wait until you all get to see my Pictures from Mr. Joshua today. Natalie was there taking tons of pics, so I couldnt resist. Mr. Joshua was a great work out today. I did #225 DL, and normal sit-ups, and got a sub 30 min. time. Felt great. Nothing like running on ice in the parking lot either.
P.S. everyone: WILL is a superhero when it come to this work out. I have never seen anyone sprint the 400 meter run after doing DL.
Today: Main Page WOD
HSPU/L-Pull Up
15/1 13/3 11/5 9/7 7/9 5/11 3/13 1/15
23:38
HSPU were the time killer here. They got pretty weak fast. Maybe I need to put them in my warm up like Will the hero!
I did the Mr. Joshua! It wiped me out. Last time (December 1st) we did this wod and did it in 37 minutes but only doing 10 deadlifts each round. (don't remember why) This time I did everything and did it in 39:05 minutes I believe. My dead lifts were 115#. As Natalie said still have not recovered. I can't even tell you how many times I thought I was going to puke. We had to stop and get a powerade on the way home. lol But hey over all its a good work out. Still HATE the running. lol. Will, Blake, and Phil, do I need to say it again.........ROCKED the house as always. I got to see Natalie do part of hers and she was smoking her way through it. Maybe her nick name should be smokey ;)Thanks Natalie and Jason for being there. Oh and Natalie said I kept great form the whold time. Sweet!!!! Off to work I go.
Oh and did I mention butt crack!!!!! ~OUCH~!!!!! lol
Mr Joshua today. subbed 195 DLs and only did GHD situps for 15 reps of every round and abmat situps for the other 15. By the third round I don't even know if you could call them GHD situps since they were 1/2 to 3/4 (if I was lucky) ROM. Time of 28:32 I believe.
Blake and Phil shamed me into running outside. If I was sprinting, which I wasn't, it wouldn't have been 400m since I was shuffling like a little old lady on the icy parts. Blake just likes to exaggerate things so I feel like an idiot. Mission accomplished Blake! I keep picturing your rubbing your belly with your tongue out pose! Frigggin killin' me!
Steve- I only do HSPU in my warmups cuz Tessa does them and I don't want to fall to far behind her. She's the hero not me!
One more thing. I felt queasy and off balance for about thirty minutes after leaving the gym. Don't think I've ever felt like that for so long.
Did the HSPU & L pullup thing
15 HSPU
1 L pullup
13 HSPU
3 L pullup
11 HSPU
5 L pullup
9 HSPU
7 L pullup
7 HSPU
9 L pullup
5 HSPU
11 L pullup
3 HSPU
13 L pullup
1 HSPU
15 L pullup
Time: 36:01
Slow..yes, but good range o motion.
Like everyone else today (for the most part), I did Mr. Joshua. I did 125# DL (10# more than last time), GHD situps, and the run on the TM. I was not too impressed with my time, no PR by any means... 35:22. As everyone said I felt like I was going to PUKE (the whole time pretty much)! I had to breathe through it EVERY round after getting off the TM. YUcK! Erick came in a smoked it! Nice work! Jason, thank you so much for your input! It helped a ton on the DL. Also... of course he had to tell me about Joshua and how he passed during the WORST round on the run, of all places... it made me feel a little bad for running slow... so I picked it up a little!
I appreciate all you trainers SO much!
Nat, if you are available (Jason said you MIGHT be?)and others want to... I can come in tomorrow AM, if I'm the only one however I wouldn't mind taking a rest day since I've gone 3 on this week already... just let me know (tonight if possible, so I can SLEEP in if not, LOL) Oh, Nat, I gave Dave a check last night made out to VCF for my shirt... sorry, I hope that's ok?!
Tomorrow will be a rest day at the gym. Most people commented at the gym today they were planning on taking a rest day tomorrow, and that worked out better for the trainers too. Sorry for any inconvienence guys and Tes! Be ready to hit it hard again on Friday!
Tessa- weren't those GHD sit-ups just a pain? My head was pounding with each one. Oooooh, tomorrow I'm sure I wont be able to laugh or sneeze without pain. Nice job on Joshua.
Nice work today everyone!!!!! Crossfit Rules!
It will be nice to have a rest day so it's no inconvienence! No worries!
Nat - YES, those GHD sit-ups were a pain, BUT I would rather do those any day then run... :)
See ya'll Friday, (MAYBE... working both Thurs and Fri night???)
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