Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps.JPG)
"Never doubt that a small group of thoughtful, committed people can change the world. Indeed. It is the only thing that ever has." -Margaret Mead
Great instructional video on the correct way to perform a SDHP:
10 comments:
Hey guys! Love the new website, looks great. Hope everyone is doing great and getting strong. Hope to see yall soon enough.
I'm back in the gym after some stomach surgery, doing my strength training and just did my first 10 min. metcon since December. Hurts so good!
Gnat, give me an update and lets make a plan!!!
aloha all,
u'i
So I don't know what is wrong with the sound on the instructional video of the SDHP, but just turn your volume down and read the ques, it's still good.
Travis- when are you coming back into town stranger?
Good work this morning. Started with a little strength work on a 3x5 Clean exercise and got a 5 rep PR with 125# considering my front squat PR is 160# I will definitely be stepping that weight up faster now that my form is better on a full clean.
Amrap in 20 workout got 4 full rounds with 2 seconds to spare as Rx'd using the grey band to assist my pullups.
I got my new VS Dynamo Weightlifting shoes yesterday and was able to use them today. Let me tell you what Coach Rip was right when he said wearing the right shoes for what you are doing improves that activity. When you play basketball you wear basketball shoes and so on and so forth with all sprts. Coach rip then asks if that is the case why then do you try to lift in running shoes? The answer is that the right shoes help so much. If you can't tell i love these new shoes and for only $70 they were a great deal.
See everyone tomorrow. :D
I did the deadlift WOD today got up to 305#. I used to have a mental block at 300# so I am happy. My PR is 315#.
I will tell you it is hard not to have a coach watching you it makes a ton of difference.
Jason
Dosent Rx'd mean that the workout is done without assistance or modification to the movement!! (i.e.. using a band to assist a pull-up) Just a thought!!!!!
Rx'd Distance, Weight and reps added the grey band assistance to note what i had to use to complete it. Didn't feel like typing out everything individually when the only difference was a band around my knee. lol Next time i guess i will just type it all out.
What?
Here at Viking we are not necessarily worried about if you did a WOD as rx'd or not. We are more worried about your personal progression with your fitness level. I hope that we can be encouraging to everyone in the gym no matter if they are doing a WOD rx'd or not.
We appreciate everyone blogging their experiences with the WOD and how they did. It is a great way to form a community within our gym. Not all of us are on the same level and hopefully we can be encouraging to everyone so they can feel welcome to come into the gym or make a comment on our blog.
We appreciate everyone that comes to our gym and what they bring. Thanks to everyone for training with us.
Jason
This WOD was a killer today :) Definitely worked my lower back. I wasn't thinking that 65# SDLHP was going to be TOO hard, but it worked me!
So...
AMRAP in 20 min
Rounds: 3 + row and 14 SDLHP
Thanks Dave for pushin me. By my second time on the sumo's I said to Dave "I don't want to do this anymore." Guess what he did? LOL, he just laughed and told me how much time I had left! Gotta love it!
Rockey, good on ya gettin some lifting shoes! I know Jason swears by them :) Maybe I should invest?!
I love our gym and love the enthusiam! Thanks to all the trainers for all that you do!
See ya'll in the morning!
It is good to finally be home. Worked a long shift and did a killer work out that I loved. I will feel it tomorrow. I did not think my arms would go anymore. I did 3 rounds + row. I am even proud to say I did the 65# for my SDLHP. Sweet! I also used the gray band for my pull ups. Thanks Eric, Cody, Blake,Robbie, and Phil for pushing me through this. Speaking of...... Phil was giving us some peek shows. lol lol lol lol Thanks for the laughs Blake and Phil! This was my first time having to work out with Erik! He was a great trainer :) I will have to try these shoes out that Rockey and Jason have.
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