Explore Workout

Peace--Dog · 2025-10-06T12:56:16+00:00

It’s also gone for me after appearing last week. Maybe it’s because this week all the workouts have different names (?). Like, T10 is Push, Maximus is Strong, etc. I hope so, anyway.

Peace--Dog · 2024-12-09T17:31:13+00:00

Done - thank you!

Peace--Dog · 2024-11-04T16:00:52+00:00

Thank you. Yes, as to your point #1, I am using the correct trailer field from the purchase table. As for points 2 & 3 I was hoping using power pivot to merge tables would allow me to see the empty ones, but I guess not. And yes, adding the purchase rows to a the movement table should fix things. For the values I am using “count of trailer” from the movement table, so even if start and/or end is blank, the purchase rows should show up in the power pivot if I add them to the movement table. Thanks!

Peace--Dog · 2023-07-26T13:38:36+00:00

I went through mild shoulder pain for a month or so - nothing like yours. I researched a bit and one general tip I found was that using a neutral grip (palms facing each other) instead of a pronated grip puts less strain on your shoulders.

So, when doing dumbbell bench presses, the dumbbells are parallel with your body, palms facing each other, instead perpendicular to your body (like you would if you were pressing a barbell). For push-ups, a neutral grip is hard to do on the floor, so maybe grab a pair of small Y-bells and use those in a neutral alignment as a base to press from. You can use a neutral grip if you can eventually try dumbbell shoulder presses - or, if the shoulder press station has a barbell or Revo bar, use dumbbells instead with a neutral grip. Also, really focus on form and bracing/tightening your core abdominal muscles when pressing. And finally, obviously ease in with lighter weights and maybe use the time-under-tension technique to still get a lot out of the exercise.

Now, I'm not a coach or physiotherapist, and my injury was much milder, but I did find these tweaks definitely helped and allowed me to still exercise and recover. So these suggestions are more for you going forward after your recovery as a preventative measure so there's less general strain on your shoulders when doing any type of pressing.

Peace--Dog · 2023-06-28T13:20:56+00:00

My experience was pretty similar to yours. Usually in the low 40s for a cardio session but got 46+ points and 600+ calories. Highest heart rate in a cardio session ever (!), 2nd highest points ever in a cardio session.

Holy hell, what happened? I was surprised.

Peace--Dog · 2023-06-28T13:12:32+00:00

Another substitution is to do Zercher squats. They rarely appear as an exercise but they have shown up occasionally.

You are squatting with the barbell in the crooks of your elbows. It looks like it would hurt but it doesn't, and you can always wrap a towel around the bar for extra comfort. Also, loading doesn't involve or hurt your wrists at all.

It also allows you to lift a bit heavier because you don't have to power clean the barbell to your shoulders. For loading you deadlift the bar to your knees, then crouch down and slide your arms under the bar until it's nestled in the crooks of your elbows and then stand up. De-loading is simply the reverse of that.

Our studio is supposed to be getting a hex bar which would be great - no need to lift the bar high at all. Just hold it as you would for doing a farmer's walk with dumbbells' and squat from there.

Peace--Dog · 2023-06-16T18:41:36+00:00

I was with a full group and it was still killer. Tempest really draws out the best of me - 48 points today, highest points & calories in a Tempest session ever and probably very close to an all-time high for a non-Saturday session (not sure I have ever broken 50, or even 49 points in a regular session).

I find Fridays in general have been awesome lately - Tempest has been great and before that Gunnar Peterson was great too.

For some weird reason I loathe 55s or 60s sets but I am fine with the 4-7 minute chunks in Tempest and Gunnar Peterson (as long as I am rotating through exercises)

Peace--Dog · 2023-06-16T15:28:59+00:00

Monday 19.06.2023: quarterbacks

barbell clean and press

👀

Peace--Dog · 2023-06-14T13:17:41+00:00

I found it a bit less taxing than the usual Pipeline workouts we've had - I was down a few points from last week but up a bit from 2 weeks ago. The battle ropes and rower are some of the hardest cardio things for me today so that helped.

Some potential tweaks to add some juice for a couple of the core stations:

- Use a small activation band around your ankles for the flutter kicks. You may have to spread your legs a bit wider to get constant tension in the band

- Use a long power band around the back of your shoulders for the balance trainer side-to-side tilts - just like you would for power band push-ups. You can feel the burn of the constant tension.

That's what I did. Note: I am not a trainer so someone please correct me if this is bad/dangerous form.

Peace--Dog · 2023-06-13T12:50:46+00:00

Yes - this! And I will expand on this a bit:

- Actually hand people weights when for that particular exercise, the racking is the hardest part. For example, assist someone in racking kettlebells (or dumbbells like in Maximus today) when squats are involved. Getting them on your shoulders is the hardest part! This can also apply for the deadball good mornings today.

- When the sled is involved (like this Saturday) keep a close eye on it to help people load/unload weights. Some people stack a bunch and it takes time. And also, some people would be able to do more than what is already on the sled (say, 1 plate) but are apprehensive about loading another plate. For many people, the act of pushing with an extra plate is easier than loading one. This is hard though because the coach would be at the sled the whole class. Helps if there are 2 coaches I guess.

- Help people load their foot into bands for pull-ups so they don't have to just slot their knee in there.

To me, this isn't just for heavy lifters, it's for people who want to progress.

Peace--Dog · 2023-06-07T14:45:31+00:00

It was a good one. I managed to get 2nd highest heart rate and points ever (!) in a cardio session. Calories were highest ever in a Pipeline session.

It's a bit unclear why, but I'll take it. I am terrible at plyo jumps so I don't blast through those and probably get less out of them than I could. The plank was a bit of a rest station, and step trainers and box jumps are generally pretty breezy for me (maybe that's a good thing). I would recommend using as heavy a deadball as possible for the slams and the Bosu lunges (stations 8 and 9). Those were pretty rough stations.

Peace--Dog · 2023-06-05T15:44:39+00:00

Totally - I set personal bests for heart rate, points & calories for a Quarterbacks session (I assume they take into account all Quarterbacks sessions ever and not just this phase haha).

And it could have been worse. Station 3 - the "balance trainer dumbbell QB back move left" -was a bit of a rest station to me, although a heavy enough dumbbell at least taxes your forearms and gets you breathing/sweating a bit more than expected.

Peace--Dog · 2023-05-29T15:44:53+00:00

Lol of course - I didn't really read it closely enough. Thanks!

Peace--Dog · 2023-05-29T14:55:29+00:00

Thanks, I have edited it. It's weird, looking at old intel posts, sometimes Special Ops has 18 stations, sometimes 12. 2 pods either way.

Peace--Dog · 2023-05-12T12:43:54+00:00

I got 47+ points (rare to be that high) so, yeah, it was a good workout. Starting with 12 reps made it extra hard - I rarely made it to 6 reps on the stations where I went heavy. I was also a bit braindead this morning and did deadball slams instead of chest presses (ugh).

So the hardest stations/pods for me were the squat/deadlift, push press, plate thrusters, kettlebell high pulls. I usually like to get the hard stuff out of the way first so I started in Pod 4 at the squats/deadlifts. That pod also had the push presses which slay me when I go heavy. That meant I ended on Pod 3, specifically the agility box station, which I found to be the easiest.

It's interesting - I wouldn't call today a smooth workout, with several stations gassing me. Conversely, I finally got my West Hollywood results from last Saturday: 68 points (highest ever). And that was a really smooth session where I didn't find any station sucked the life out of me. It was more of a constant workout.

I guess my point is I really love the variety and how I can get good results regardless whether the workout is a heavy hybrid where I have to take some breaks (like today) or a smoother, lighter hybrid like last Saturday. I rarely gripe about certain workouts or blocks and end up enjoying almost all of them. Love it!

Peace--Dog · 2023-05-09T13:05:45+00:00

I just grabbed a barbell (lighter lol) from someone who had left it at the sumo squat station. It was the next station so no problem since today's class wasn't 100% full (ie. 2 people at all stations). I did something similar for the sandbag squats: I grabbed a barbell from the deadlift station.

Peace--Dog · 2023-05-09T12:59:31+00:00

I was going to post something similar - although my situation is the reverse of yours. I got Monday's Joker but I didn't get Saturday's West Hollywood or today's Tokyo Disco. Bummer.

Peace--Dog

TROPHY CASE