Bench and Grace

Bench

5x185
5x205
5x210
5x215
5x220 (I only got 4 and a half)

Ten minutes later...

"Grace"

For time:
135 pound Clean and Jerk, 30 reps

I did this in 6:25

I am so messed up.  I have been in KC and missed so many workouts.  I did not even know where to start.  This was a good place.  Some MEBB and a little wod.

BMS wrestlers workout - 150 Burmese

Heavyweight winner -Jacob Noblitt = 10:20

Light winner - Tanner Isenberger = 6:06

Overall winner - Tanner Isenberger

That is pretty impressive Tanner. Faster than my time; you will have to show us how you did it

BMS Wrestler's Workout - Deck of Cards

Heavyweight winner = Jacob Noblitt in 20:46

Lightweight winner = Brendan Roberts in 14:03

Overall winner is Brendan Roberts


Good job guys for turning in your times.  Congratulations Jacob and Brendan and everyone else who got a little better by working out on your break.  I would like to see more people send me their times.  So spread the word.  Text me at417-365-9614 or e-mail at dbayless@bolivarschools.org or just post a comment on this blog.  Lets see who wins tomorrow. Don't forget to tell your parents you are thankful for them and that you love them and remember to help with the dishes!

MEBB Total Body DAY 2

Power Clean 5-5-5-3-3-3


5-135 = 65% of max
5-155 = 75% of max
5-165 = 80% of max
3-175 = 85% of max
3-185 = 90% of max
3-195 = 95% of max

My form is getting better and I am more confident.  I want to max out on this one again.  However, all the time in KC is going to mess me up if I am not careful.

Speed tier was 135 cleans
Volume tier was 1 and a half pood KB swings. 25, 25, 25  I think I have improved on my form here as well.

First time I did this as a MEBB:135x5 = 65% of max
145x5 = 70% of max
150x5 = 72% of max
155x3 = 75% of max
165x3 = 80% of max
175x3 = 85% of max


Speed Tier
10 sets of 2 reps on the minute for 10 minutes at 95lbs. I don't know if this helped me or not. I just know it didn't hurt. I did learn from Ben and Clayton to explode at different times for different lifts which I had never thought of before.
Volume Tier
3 sets of high reps of S.D.H.P. at 95lbs. I did #21, #20, #20
Yep, that is going to make me sore but I know it was good.

Double-unders and Snatch on DAY 1

Seven rounds of:

35 Double-unders
1 Snatch

RD - 1 = :37  (Double-unders straight through with out a mis)
RD - 2 = 1:01
RD - 3 = 1:14
RD - 4 = 1:07
RD - 5 = 1:18
RD - 6 = 1:29
RD - 7 = 1:05
Total 7:52 with a weight of 135

As I got tired I seemed to make more mistakes on double-unders.  This went pretty smooth.  I picked a low weight on snatch because it is what messed me up so bad last time I did it.

GHD and Sit-ups on day 20

For time:


25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

I did this in 8:01

Did my best to keep pace but took some pauses in GHD at rounds of 20, 15, and 10.  I also could not string all the muscle-ups together in the last two rounds.

MEBB upper body on day 19

I got back from Children's Mercy about 8:00 and worked on bench.  I obviously needed more sleep over the weekend and I obviously need to bench more.

215x3
225x3
225x3
230x1 This took for ever for me to get up, so I walked away.

Speed tier was dumbbell bench at 55lbs

I cashed out with perfect handstand push-ups.

I am way behind on this cycle and will just start over next month.

Tabata Something else on DAY 18

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups = 15+15+15+15+15+15+11+11= 11 (112)
Push-ups = 19+19+19+19+19+19+19+19 = 19 (152)  PR!
Sit-ups = 13+13+13+13+13+13+13+13 = 12 (104)  PR!
Squats = 21+21+21+21+21+21+21+22 =20 (169)  PR!
Total Reps = 537 which is a 23 rep PR

I still can not get my arms straight 15 hours later.  I think having the week as a break actually helped me on this.  I kept loosing my rythim on the pull-ups or I think I could have PRed there also.  Pull-ups were defenatly the hardest.  It was a big help to have Ron keeping time and score.  Thanks man


"Tabata Something Else" on May 2, 2011
Pull-ups = 14+14+14+14+14+14+14+14+14= 14 (112)
Push-ups = 18+18+18+18+18+18+18+18 = 18 (144)
Sit-ups = 12+12+12+12+12+12+12+12 = 12 (96)
Squats = 20+20+20+20+20+20+20+22 =20 (162)
Total Reps = 38 rep PR
"Tabata Something Else" on April 3, 2010
Pull-ups = 14+12+12+11+11+10+10+9=89
Push-ups=18+18+18+15+17+13+17+15=131
Sit-ups=11+12+11+12+12+12+12+12=94
Squats=20+20+20+18+19+19+19+20=156
Total reps=470

MEBB on day 17 + SDHP and Push Press

I have not worked out in a week due to Carver's birth and SCIDs

3x205
3x225
3x245
1x255
1x265
1x275

I kind of guessed on the weight since I have been off the wagon a bit.  Every lift felt solid and strong.  I can do more.

Instead of speed and volume tiers I did a crossfit WOD with Ron because it has been so long since I did one and I wanted to jump back in.

For time:

Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Round 1: 2:22
Round 2: 1:57
Round 3: 1:50
Round 4: 1:08
Total: 7:18

I was hoping to spend less time on each round since the push press reps droped.  It felt good to get back at it.