Daily WOD – Nov 25, 2015

Caba grinding out some ring push ups!
Caba grinding out some ring push ups!

One board bench press 1-1-1-1-1-1

then

alternating tabata (4 rounds of each):

  • ring rows
  • strict toes to bar

WOD Notes:  A one board bench press means you will be benching with a 2×4 on your chest.  It limits the range of motion by the thickness of the board (about 1.5″).  This allows you to lift more weight than you typically could which gets your nervous system used to handling heavier loads.  It is also a nice sub for anyone with shoulder issues who have naturally limited ranges of motion.

Schedule Notes:  The ICA powerlifting meet is going to be held on Jan 23.  Mark your calendars and get ready to pick up some heavy weight!

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This Post Has 15 Comments

  1. McGonigal

    coincidence that that’s my birthday….hmmm

    1. Kehl

      Ugh…Joe.

  2. Kehl

    Happy birthday Arch nemesis!

    Maybe I’ll see you at the 6 or 7.

  3. McGonigal

    Not tomorrow…the power meet day

    1. Rick

      Who is this McGonigal person? Is he even a member?

      Will there be weight/age classes? How will this thing be set up? Details John. Details.

    2. McGonigal

      I’m going to ignore Rick’s attack. That said…I do agree on his details comment.
      Weight classes?
      Deadlift – is sumo an option?
      Bench – pause on the chest?

    3. Rick

      I feel my membership question is perfectly legit. And why does your picture come up with all your posts? And who the hell are you anyway? Also, will there be a drug test? Pugh was wondering, not sure what that guy has been up to???

    4. McGonigal

      Regardless of age or weight divisions, I’d like to move up to Rick’s division. I’m also ok with him using PEDs or even a partner on the lifts. It will be more competitive that way.

    5. Patrick

      Rick – that coefficient bullshit does not look too promising to a guy like you who has taken the last few months off to hang out at the corner bar. You may not want to show up that day, unless you are going to heckle.

    6. Rick

      Dear ICA Admin, please add into the rules and instructions how to get a memebership. Seems lie this will be an important part of what Joe will need. I will also like an honest third party there to judge this McGonigal character. Word around the YMCA is he is a non-chest toucher. #halfrepper

  4. ICA admin

    This is fantastic. No weight divisions. Athletes will be scored according to the Wilks coefficient. Basically a multiplier of your total weight lifted that is inversely proportional to your mass.

    Sumo is allowed, obviously no hitching.
    There will be a pause on the chest for the bench.
    Squat must be below parallel, wait for the up call.

    1. ICA Admin

      Forgot to mention…. Tie-breaker is a pose down. BYO tanning spray.

  5. Kehl

    6:00
    Dave 295
    Dan S. 185 (PR!)
    James 275

  6. ICA admin

    5:15
    Jess M 75
    Tyson 135
    Jenn 125
    Murray 230

    6:15
    Faith 75
    Missy 80
    Ben 175
    Janna 265
    Erik 165

    9:30
    John 315
    Devlin 205
    Danielle 90
    Jill 80
    Sychelle?
    Will 195
    Mike C. 255
    Fili 305
    Jon?
    Tina?
    Lindsay 50 reg bench
    Kelly D. 77 reg bench
    Dennis 205
    Smith 185
    Tanya 135
    Ed 215
    Vince ?
    Tyler 165

    4:00
    Pugh 265
    John M. 220
    Brian 275
    Robbie 235
    Sigal 235
    Scott 10
    Kelly K. 95
    Brittany 85
    Janine 90

    5:00
    Chase 65
    PJ 265
    Steve 205
    Tim 🙂
    Erin 110
    Jen T. 130
    Chris 110
    Daria 🙂
    Mel 95
    Elissa 105
    Wuerth 🙂
    Dani 100
    Lombardi 105
    MB 85

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