Ketchup

Friday May 18 2018


Another week down and once again it's Friday. This weekend brings a very hard fought journey to a head on Sunday for our good friend Will Kocken will be running the Cellcom Marathon. Oh I forgot to mention he will be doing it with a 100lb Rucksack. Will is attempting to beat the Guiness World Record on Sunday, 'Fastest Marathon Carrying a 100 pound Pack'. The current record is 6:47:03 and I look forward to watching Will crush that time. The marathon begins at 7am and if you are not doing anything please come out and cheer Will on and be part of history that I promise will not be seen again for some time. Click the link below to read all about Will and what he's doing this amazing feat for. Will Kocken is a good man that I've gotten the honor to call my brother and friend, proud of you Will.
https://hooahinc.org/event/worldrecordattempt/
Have a record breaking Friday!
1.) Ketchup
10 rounds for time:
10 Pull-ups
20' Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75% 
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you've never done or have questions grab a coach. 
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb 
5 Box Jumps 24/20"
*5.) 7 minute cap
100' Handstand Walk (10' segments)
Every time you break complete 5 Handstand Push-ups 
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
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165 bs, hs walk ec
9rds @20 min cap
185# emom squat
First 50 GHD, then Sit UPS 305# BS
19:38 abmat situp w/ 14# wall ball
130# BS
BS 225#
Cold day #7
Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis.
5min Emom 10 DL 225 5 BJ
Woke up to alarm, turned off alarm, rested eyes for I swear 1.4 seconds, woke up 45 minutes later
I guess it's a rest day! See you all tomorrow morning
10:52 rx
170# bs (no knee pain at all after) πŸ‘πŸ» HS walk practice
13:30ish; 195# BS
EC with Jimbo, while admiring Sal’s HS walks
18:26, ring rows last round bc hand ripped
130# BS
BS: 265
BS @ 225# Did all the EC ab work with Buntin. All. Of. It. Beach ready!!
3x5 Ohs @ 85lb. Sohs squat 3x3 @35lb. 2 rounds 16 min cap: 15 ohs @65, 5 mu, 25cal row, 15 sdhp @ 65lb, 5 hspu. 13:10 ( 25lb plate + abd mat and low ring mu)
2nd WOD: 40min AMRAP partner. 400m run, 40 DB snatches (35lb), 40 bar over burpee, 40 HPC (65lb), 40 DU, 40 and mat su. 3 rounds + 13 db snatches #6 RX 15:06, slow at t2b
19:30 20# med ball ab mat situps
245# BS
315lb back squats. Fun EC at 10:15 Open Gym: 10 min AMRAP 100m Run 20’ UB HS Walk 6 Alt. DB Squat Snatch 50lb 3 MU into 5 Ring Dips (6+20’ HS Walk)
Mix of band/ ring rows, Ab mat... squats at 85#
12:01, completed the day after
13:27 RX
BS 190#... yesterday’s C&J up to 155#, strict T2B/push-ups
17:25 - Butterfly work
Hands are not happy
Butterfly work. πŸ‘πŸ»πŸ‘πŸ» 185# BS, DL/BJ, handstand prac, + shoulder mobility
5 rounds: 15 thrusters 55#, 15 bar over burpees, 30 du, 15db cleans r,, 15 sb cleans l 20#. 23:49. At Crossfit Origins AZ
"Rest Day" = Cleaned garage in preparation for the MLW-4 :)
Completed on 5/19/18 in 10:45 with unbroken movements
A few seconds behind Johnson
255# Back squat
12:33 RX
225# BS
13:27 (ghd to //)
165# bs
Rest(less) day
Light Barbell stuff
πŸ”₯🧘πŸ”₯
And Lurong Benchmark: LII: 8R +9 (129)
17:00 with bands, 1st 3 rounds ghd the rest with ab mat
BS @ 190#.
285#