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Monday, 23 May

For those faithful fitness few hanging out at USMA this summer, I'm trying to find the 'best' time for the morning crew to meet for max participation.  Check your schedules and then post to comments when you will be available to hit the gym the following day.

For the WOD:

Front squat:  5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Between every set knock out 10 GHD sit-ups.

Post loads to comments.
on

14 comments:

  1. Nick BMay 22, 2011 at 8:20 PM

    I will be there between 0600-0630 to work out

    ReplyDelete
  2. LTC GrecoMay 22, 2011 at 8:51 PM

    I'll be in @ 0530, but I'll do a slow warm-up to wait for the crew to trickle in.

    ReplyDelete
  3. ErinMMay 22, 2011 at 9:29 PM

    I will be there at 0530.

    ReplyDelete
  4. AdamMay 22, 2011 at 10:59 PM

    I'll be in with the early crew. See ya'll around 0530.

    ReplyDelete
  5. AdamMay 23, 2011 at 7:37 AM

    I think I messed up the white board post with rep scheme.

    I did:
    5-5-3-3-3-1-1
    115-135-155-165-165-175-185 (PR)

    Thanks to SG for some great coaching.

    ReplyDelete
  6. ErinMMay 23, 2011 at 8:07 AM

    Front squats for the first time in many months! Stayed at 50 for all of the reps to avoid hurting my shoulder.

    Then did same rep scheme for back squats:
    65-85-95-100-105-110-122.5 (1 rep max PR!)

    ReplyDelete
  7. JCMay 23, 2011 at 8:23 AM

    I went with the board as well:

    115-135-155-175-205-215-225

    ReplyDelete
  8. Nick BMay 23, 2011 at 10:29 AM

    185, 205, 225, 280, 285, 295, 300

    ReplyDelete
  9. AdamMay 23, 2011 at 11:17 AM

    The "B" from Nick B stands for "BEAST!"

    300, that is awesome!

    ReplyDelete
  10. AnonymousMay 23, 2011 at 11:23 AM

    135, 185, 185, 205, 225, 225, 235. Not totally satisfied with my squat depth on those last two, but not too bad.

    ReplyDelete
  11. jswobeMay 23, 2011 at 1:50 PM

    Last 3: 235, 245 (PR), 255 (f)

    @Adam & Nick B: agreed...that 300 is AWESOME!


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  12. AnonymousMay 23, 2011 at 3:44 PM

    155, 175, 185, 195, 205, 215, 225
    Those darn GHD situps in between sets really worked the quads... nice.

    ReplyDelete
  13. baby hueyMay 23, 2011 at 7:40 PM

    135,185,195,205,215,225,235,245

    ReplyDelete
  14. MattMay 23, 2011 at 10:58 PM

    Aloha,

    PCS WOD #3
    I wasn't able to make it to a gym with heavy weights. I did find some ancient stuff at my parent's house and found a GHD on Craig's List for $50.

    5 RFT:
    10 Ring Pull-ups
    15 GHD Sit-ups
    20 One-arm alternating dumbbell snatches (approx 58lbs)

    23:42

    ReplyDelete