No judging!Tumblr (3.0; @goodsam)http://goodsam.tumblr.com/<img src="http://24.media.tumblr.com/tumblr_lzclcnt2ka1qhxg9co1_400.jpg"/><br/><br/>http://goodsam.tumblr.com/post/17788324721http://goodsam.tumblr.com/post/17788324721Fri, 17 Feb 2012 18:11:08 -0500<a href="http://phonetically-correct.com/post/15366132606/1-5-12">intel: 1-5-12</a>: <p>I hate it when people have negative experiences at the gym.</p> <p>However.</p> <p>If you come to class, you have to respect the coach.  A coach can absolutely coach a movement without being able to do it themselves.  In fact, often a coach who has struggled with a movement is better at coaching it than someone who has grasped it immediately, because they have a better understanding of where things can go wrong and how to fix it.</p> <p>Elizabeth is a great coach with a ton of experience, she is absolutely capable of giving you good feedback on how to improve your double unders, and she deserves your respect.    </p> <p>If you want to do shitty double unders and not improve, you can do that in your living room and save the money you’re spending on coming here.  You’re better than that.  Break out your humility and come here to learn and improve.  There’s no drama if you suck it up and do the work.</p> <p><a class="tumblr_blog" href="http://phonetically-correct.com/post/15366132606/1-5-12">ryanluce</a>:</p> <blockquote> <p>I got kicked out of crossfit class today, because I hurt elizabeth’s feelings.</p> <p>Evidently I’m always soooo mean to her.</p> <p>She has the most condescending teaching style. Encouraging by discouraging. She’s trying to correct my form on doing double unders when she can’t even do 10 herself. I don’t…</p> </blockquote>http://goodsam.tumblr.com/post/15373062204http://goodsam.tumblr.com/post/15373062204Thu, 05 Jan 2012 20:13:39 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><strong><em>“Cindy”</em></strong><br/> Complete as many rounds as possible in 20 minutes of:<br/> 5 Pull-ups<br/> 10 Push-ups<br/> 15 Squats</p> <p><strong>14 + 3 push-ups.</strong> <em>~1-round PR. Pretty good considering how heavy I feel <img src="http://www.bettersam.com/wp-includes/images/smilies/icon_wink.gif" alt=";)" class="wp-smiley"/></em></p> <p><a href="http://www.bettersam.com/2012/01/monday-2012-01-02/#respond" title="Comment on Monday 2012.01.02">Leave a Comment</a></p>http://goodsam.tumblr.com/post/15255101779http://goodsam.tumblr.com/post/15255101779Tue, 03 Jan 2012 16:05:54 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em><strong>Back Squat</strong></em><br/> 3, 3, 3, 3, 3<br/><strong>135, 155, 165, 185, 205.</strong></p> <p><a href="http://www.bettersam.com/2011/12/monday-2011-12-19/#respond" title="Comment on Monday 2011.12.19">Leave a Comment</a></p>http://goodsam.tumblr.com/post/14671653421http://goodsam.tumblr.com/post/14671653421Fri, 23 Dec 2011 10:27:10 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em><strong>Project Mayhem</strong></em></p> <p><em>“Aeon”</em><br/> AMRAP in 20 minutes:<br/> 1 muscle-up (sub 3 c2b pull-ups, 3 straight bar dips with red band)<br/> 2 clean &amp; jerks, 135#<br/> 3 hspu (to one abmat)<br/> 4 deadlifts, 225#<br/><strong>3 rounds even.</strong></p> <p><em>Team WOD</em><br/> 3 person teams: 1 person completes 10 medball-throw-sit-ups with another partner and the 3rd person scores reps. After 10 sit-ups, partners rotate.<br/> For time:<br/> 120 Squats<br/> 160 Box Jumps<br/> 200 Double Unders<br/><em>11-something, I think? With the awesome team of Aeon and&#8230;</em></p>http://goodsam.tumblr.com/post/14514299288http://goodsam.tumblr.com/post/14514299288Tue, 20 Dec 2011 11:52:25 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><strong><em>Virtuosity WOD</em></strong><br/><em>(overly-scaled-up edition)</em><br/> 10-9-8-7-6-5-4-3-2-1 reps for time:<br/> Deadlifts, 205#<br/> Pull-Ups<br/> Overhead Lunges, 45#<br/><strong>30:31.</strong> <em>Or something. I hate nausea. </em></p> <p><a href="http://www.bettersam.com/2011/12/thursday-2011-12-15/#respond" title="Comment on Thursday 2011.12.15">Leave a Comment</a></p>http://goodsam.tumblr.com/post/14347852695http://goodsam.tumblr.com/post/14347852695Sat, 17 Dec 2011 03:55:02 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <div id="attachment_1983" class="wp-caption alignright" style="width: 250px"> <a href="http://www.flickr.com/photos/dedish/5357746342"><img class="size-medium wp-image-1983 " title="camels" src="http://www.bettersam.com/wp-content/uploads/2011/12/5357746342_6e61e69713-300x199.jpg" alt="" width="240" height="159"/></a><small> via <a href="http://www.flickr.com/photos/dedish/">David Sh. on flickr</a>.</small><p class="wp-caption-text">Camels. Just because.</p> </div> <p><strong><em>CWOD Stuff</em></strong><br/> 5 sets of 8 each arm:<br/> 1-arm Ring Rows<br/> 1-arm DB Bench Press (30#, 40#, 45#)</p> <p><strong><em>Virtuosity WOD</em></strong><br/> 21-15-9 reps for time:<br/> Push-ups (games standard hand release)<br/> Box Jumps, 24″<br/> Squats<br/><strong>5:45.</strong></p> <p><a href="http://www.bettersam.com/2011/12/tuesday-2011-12-13/#respond" title="Comment on Tuesday 2011.12.13">Leave a Comment</a></p>http://goodsam.tumblr.com/post/14215885002http://goodsam.tumblr.com/post/14215885002Wed, 14 Dec 2011 10:08:29 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em>USAPL Powerlifting Meet in KOP</em></p> <p><strong>Back Squat</strong><br/> 90kg (198lb)<br/> 95kg (209lb) (F – depth)<br/><strong>95kg (209lb)</strong></p> <p><strong>Bench Press</strong><br/> 55kg (121lb)<br/><strong>60kg (132lb)</strong><br/> 65kg (143lb) (F)</p> <p><strong>Deadlift</strong><br/> 100kg (198lb)<br/> 110kg (242lb)<br/><strong>115kg (253lb)</strong></p> <p><strong>Total: 270kg (595lb)</strong> <em>+15kg on last year. Mainly deadlift improvement.</em></p> <p><a href="http://www.bettersam.com/2011/12/saturday-2011-12-03/#respond" title="Comment on Saturday 2011.12.03">Leave a Comment</a></p>http://goodsam.tumblr.com/post/13963802643http://goodsam.tumblr.com/post/13963802643Fri, 09 Dec 2011 05:52:40 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <div id="attachment_1967" class="wp-caption alignright" style="width: 250px"> <a href="http://www.bettersam.com/wp-content/uploads/2011/12/knees.jpg"><img class="size-medium wp-image-1967 " title="knees" src="http://www.bettersam.com/wp-content/uploads/2011/12/knees-300x300.jpg" alt="" width="240" height="240"/></a><small> via <a href="http://www.flickr.com/photos/helga/">Helga Weber on flickr</a>.</small><p class="wp-caption-text">Knees.</p> </div> <p><em>Ladies’ Night</em><br/><em>Knee “Isabel”</em><br/> For time:<br/> 30 Snatches, <del datetime="2011-12-08T02:38:50+00:00">135lbs</del>95lbs</p> <p><strong>6:21.</strong></p> <p><em>Snatching from knees, which was kind of like a more-difficult version of a hang power snatch. This is slower than my squat Isabel, and definitely waaaayyy slower than regular Isabel. Interesting experiment. Dana came in later and did it faster than me which <strong>of course</strong> makes me think I was slacking <img src="http://www.bettersam.com/wp-includes/images/smilies/icon_wink.gif" alt=";)" class="wp-smiley"/></em></p> <p><em>CWOD Shit.</em></p> <p>Strict Pull-Ups, Green&#8230;</p>http://goodsam.tumblr.com/post/13919065969http://goodsam.tumblr.com/post/13919065969Thu, 08 Dec 2011 07:58:34 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><a href="http://www.bettersam.com/wp-content/uploads/2011/12/photo1.jpg"><img class="alignright size-medium wp-image-1952" title="photo" src="http://www.bettersam.com/wp-content/uploads/2011/12/photo1-e1322707583354-224x300.jpg" alt="" width="224" height="300"/></a><em>Strength</em></p> <p><strong>Bench</strong><br/> 45×5<br/> 65×5<br/> 95×5<br/> 115×3<br/> 125×1<br/> 132×1</p> <p><em>Practicing stopping-at-bottom move for powerlifting meet this weekend!</em></p> <p><em>MetCon</em></p> <p><strong>5K Row</strong></p> <p><strong>20:20.5.</strong> <em>PR, but it’s been a loonnnnngggg time since I rowed a 20:29. Let’s just say: leisurely.</em></p> <p><a href="http://www.bettersam.com/2011/12/wednesday-2011-11-30/#respond" title="Comment on Wednesday 2011.11.30">Leave a Comment</a></p>http://goodsam.tumblr.com/post/13583235575http://goodsam.tumblr.com/post/13583235575Thu, 01 Dec 2011 06:47:46 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em>GHD “Annie”</em></p> <p>50-40-30-20-10 reps for time:<br/> Double-Unders<br/> GHD Sit-Ups</p> <p><strong>17:17</strong></p> <p><a href="http://www.bettersam.com/2011/11/friday-2011-11-25/#respond" title="Comment on Friday 2011.11.25">Leave a Comment</a></p>http://goodsam.tumblr.com/post/13339479381http://goodsam.tumblr.com/post/13339479381Sat, 26 Nov 2011 06:33:33 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em>Strength</em><br/> Front Squat<br/> 45x10x2<br/> 95×3<br/> 135×3<br/> 155×3<br/><strong>175×3</strong><br/> 180F</p> <p><em>In between sets did 3 strict p-bar dips with skinniest red band, and 3 strict palms-forward pull-ups with middle-skinniest red band (6 sets total.)</em></p> <p><em>MetCon</em><br/> 100 Burpees for time</p> <p><strong>7:39.</strong> <em>35-second PR over April when I did it in a hotel room in Costa Rica. Still think I have a faster time — evidenced by first 50 taking ~3:45. Should be starting at a pace that is less maintainable.</em></p> <p><a href="http://www.bettersam.com/2011/11/monday-2011-11-21/#respond" title="Comment on Monday 2011.11.21">Leave a Comment</a></p>http://goodsam.tumblr.com/post/13231993619http://goodsam.tumblr.com/post/13231993619Thu, 24 Nov 2011 00:42:50 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em>Strength</em><br/> Back Squat<br/> Work up to your heaviest set of 5</p> <p>45×10<br/> 95×5<br/> 135×5<br/> 185×5<br/><strong>200×5</strong><br/> 205×3,F</p> <p><em>MetCon</em><br/> 3 rounds not for time:<br/> Strict Pullups<br/> max reps<br/> KB Swings, 32kg<br/> max reps</p> <p>Pull-Ups: 2, 2, 2 = <strong>6.</strong><br/> KB Swings, 32kg: 18, 16, 16 = <strong>50.</strong></p> <p><em>CWOD</em><br/> 3 sets of 20 on the Reverse Hyper, 2×35#<br/><del datetime="2011-11-16T02:35:18+00:00">3</del> 2 sets of 20 GHD Situps <em>Abs a little fried from Sunday’s GHD-ing, lower back hurty, and these sets really more like 10-5-5 so decided to stop @2.</em></p> <p><a href="http://www.bettersam.com/2011/11/tuesday-2011-11-15/#respond" title="Comment on Tuesday 2011.11.15">Leave a Comment</a></p>http://goodsam.tumblr.com/post/12877567848http://goodsam.tumblr.com/post/12877567848Wed, 16 Nov 2011 09:51:16 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em><strong>Project Mayhem</strong></em></p> <p>Partner WOD, with Aeon<br/> 10 minute AMRAP:<br/> 10 Box Jumps (24/20)<br/> AMRAP hang squat snatch, 95/65</p> <p><strong>119.</strong></p> <p>For time, stadium-style, teams of 3 (with Blanco &amp; Aeon):<br/> 30-20-10 reps –<br/> Wall Ball (20/14)<br/> GHD Sit-Ups<br/> SDLHP (88/53)</p> <p><strong>9:57.</strong></p> <p><a href="http://www.bettersam.com/2011/11/sunday-2011-11-13/#respond" title="Comment on Sunday 2011.11.13">Leave a Comment</a></p>http://goodsam.tumblr.com/post/12835389992http://goodsam.tumblr.com/post/12835389992Tue, 15 Nov 2011 13:03:20 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><strong><em>“Tabata Something Else”</em></strong><br/> Complete 32 intervals of 20 seconds of work followed by 10 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.</p> <p><strong>Pull-Ups: 6, 6, 4, 4, 4, 4, 4, 4 (36)</strong> <em>(-18)</em><br/><strong>Push-Ups: 7, 7, 7, 7, 7, 7, 7, 7 (56)</strong> <em>(+12)</em><br/><strong>Sit-Ups: 14, 14, 13, 13, 12, 12, 12, 11 (101)</strong> <em>(+8)</em><br/><strong>Squats: 19, 19, 18, 18, 17, 17, 17,&#8230;</strong></p>http://goodsam.tumblr.com/post/12594667219http://goodsam.tumblr.com/post/12594667219Thu, 10 Nov 2011 09:11:01 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em>Strength</em><br/> Sumo Deadlifts<br/> 2 reps on the minute for 10 minutes</p> <p><strong>155, 160, 165, 170, 175, 180, 185, 190, 195, 200</strong></p> <p><em>Skill</em><br/> 3 rounds for quality of:<br/> 2 min Handstand Push-ups<br/> 2 min Row<br/> 2 min Double Unders<br/> 2 min Pistols</p> <p>Did 2 half-assed rounds. Became frustrated with shoulder and pistol inabilities. Lacrosse balled the fuck out of everything for about 30 minutes and then tried a couple more banded HSPU to little avail. Ugh.</p> <p><a href="http://www.bettersam.com/2011/11/monday-2011-11-07/#respond" title="Comment on Monday 2011.11.07">Leave a Comment</a></p>http://goodsam.tumblr.com/post/12542530247http://goodsam.tumblr.com/post/12542530247Wed, 09 Nov 2011 02:13:47 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em><strong>Project Mayhem</strong></em></p> <p>1 rep max weighted Chest-to-bar pull-up for load<br/> 1 rep max Snatch for load<br/> Farmers Walk for distance in 60 seconds, 2×110#</p> <p>Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 farmers walk handles, as far as possible.</p> <p><strong>10# / 108# / 300′.</strong> <em>Still super nervous about shoulder. This definitely got in the way of both C2B and snatch attempts. Sigh.</em></p>http://goodsam.tumblr.com/post/12508851027http://goodsam.tumblr.com/post/12508851027Tue, 08 Nov 2011 10:08:23 -0500<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em>“Tabata Fight Gone Bad”</em></p> <p>Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:</p> <p>Wallball, 20lbs all, 10 ft target. (Reps) [5]<br/> Sumo deadlift high-pull, 75lbs (Reps) [7]<br/> Box Jump, 20″ box (Reps) [7]<br/> Push Press, 75lbs (Reps) [7]<br/> Row (Calories) [5]</p> <p>There is no additional rest between exercises.</p> <p>Each exercise is scored by the weakest number of reps (calories on the rower) in&#8230;</p>http://goodsam.tumblr.com/post/12277802345http://goodsam.tumblr.com/post/12277802345Thu, 03 Nov 2011 07:47:30 -0400<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p><em>“Lipson”</em><br/> 21-15-9 reps for time:<br/> Back Squat, 135#<br/> Kettlebell Swing, 16kg</p> <p><strong>7:30.</strong> <em>Cleaned it off the floor, but then put into rack and took over head that way because of ongoing shoulder thingy (dropping 135# onto the back of my neck is SUPER sketchy.) This did make the workout a little bit easier because I could rest for a second between the clean and having to squat it while it was on the rack.</em></p> <p><a href="http://www.bettersam.com/2011/11/thursday-2010-10-27/#respond" title="Comment on Thursday 2010.10.27">Leave a Comment</a></p>http://goodsam.tumblr.com/post/12247912718http://goodsam.tumblr.com/post/12247912718Wed, 02 Nov 2011 18:33:06 -0400<p>Posted in <a href="http://www.bettersam.com/category/workout/" title="View all posts in Workout Log" rel="category tag">Workout Log</a></p> <p>Screwed around with some deadlifts.</p> <p><em>Deadlift</em></p> <p>135x10x2, 185×5, 205×5, 225x5x3.</p> <p><a href="http://www.bettersam.com/2011/11/tuesday-2011-11-01/#respond" title="Comment on Tuesday 2011.11.01">Leave a Comment</a></p>http://goodsam.tumblr.com/post/12231239804http://goodsam.tumblr.com/post/12231239804Wed, 02 Nov 2011 05:13:43 -0400