The way of the Paladin

Rest Day

"Is the staggeringly profitable business of scientific publishing bad for science?" The Guardian.

Post thoughts to comments.

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나도 Rest

AGOQ Workout 4

Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

Men: 165 lb.
Women: 115 lb.

Scroll for scaling options.
Post rounds completed to comments.

Related:
• CrossFit WOD 180422 Tips With Pat Sherwood
• The Kipping Handstand Push-Up

Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches

Men: 95 lb.
Women: 65 lb.

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Scaled

Complete as many rounds as possible in 5 minutes of:
15 Squats

12 Push-ups

9 Sit-ups
6 Burpee

Result :

3R + 12 Push-ups 

Extra #1

Complete as many rounds as possible in 20 minutes of:

1) 100 Squats
2) 50 Lunge (Alt)
3) 25 Push-ups
4) 50 Lunge (Alt)

5) 50 Arm walking
6) 50 Lunge (Alt)
7) 25 Push-ups

8) 50 Lunge (Alt)

Result :

1R + 100 Squats

Extra #2

3 Rnd 

20 Arm walking

30 Sit-ups

40 Registance band rows

Result : 

26:30.07

중간에 문자오고 전화오고... 딜레이됨

Note

복잡한 와드는 번호를 붙이면 좋다. 

어제 못한거 포함

암워킹이 시간 많이 잡아먹네 그리고 빡셈 

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“No! Try not. Do. Or do not. There is no try.” – Master Yoda

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scroll for scaling options.
Post rounds completed to comments.

Related:
• CrossFit WOD 180421 Tips With Pat Sherwood
• The Handstand Walk

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

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오늘은 쉼. 감기가 안떨어지네..

AGOQ Workout 2

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180420 Tips With Pat Sherwood
• The Chest-to-Bar Pull-Up
• The Power Clean

Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Beginner Option
4 rounds for time of:
15 ring rows
5 cleans

Men: 95 lb.
Women: 65 lb.

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Scaled

4 rounds for time of:

25 Hindu push-ups

25 Leg raise

25 Double squats

Result :

20:25.54

Extra #1

Tabata Push-ups

1 min rest

Tabata Crunch

1 min rest

Tabata Pike push-ups

1 min rest

Tabata Registance band rows

1 min rest

Tabata Squat 

Tabata = (20sec workout + 10 sec rest) x 8R

Result :

100 Push-ups 

69 Crunches

70 Pike push-ups

147 Registance band rows

137 Squat

Note 

불타는 금요일 출장중. 어쨌든 타바타 꿀잼 

니가 이루고 싶은게 있다면, 체력을 먼저 길러라.

니가 종종 후반에 무너지는 이유, 데미지를 입은 후에 회복이 더딘이유, 실수한 후 복구가 더딘 이유.. 다 체력의 한계 때문이야. 

체력이 약하면, 빨리 편안함을 찾게되고, 그러면 인내심이 떨어지고, 그리고 그 피로감을 견디지 못하면, 승부따위는 상관 없는 지경에 이르지. 

이기고 싶다면, 니 고민을 충분히 견뎌줄 몸을 먼저 만들어. 정신력은 체력의 보호 없이는, 구호밖에 안되.

미생 中

Rest Day

"The Corruption of Evidence Based Medicine — Killing for Profit," Medium.

Post thoughts to comments.

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지금 이 인생을 다시 한번 완전히 똑같이 살아도 좋다는 마음으로 살라. 

- 니체 - 짜라투스트라는 이렇게 말했다 中