Workout of the Day
for 5 minutes (2:30 per side)
and then …
Three sets, not for time – slow and perfect:
Monster Walks x 10 reps forward and backward
Banded Lateral Walks x 10 reps each direction
Bird Dogs x 10 reps
B.
Every 2 minutes, for 10 minutes (5 sets), complete:
2-Position Clean @ 75-85% of 1-RM
(Mid Thigh + 2″ below knee)
C.
Every 2 minutes, for 14 minutes (7 sets), complete:
Front Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 4 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 75%
D.
MEN & WOMEN 40-54
For Time:
20 Thrusters (95/65 lbs)
60 Double-Unders
15 Thrusters
45 Double-Unders
10 Thrusters
30 Double-Unders
MEN & WOMEN 55+
For Time:
20 Thrusters (65/45 lbs)
60 Double-Unders
15 Thrusters
45 Double-Unders
10 Thrusters
30 Double-Unders
Did this workout today….busy week
A. done
B. 190/200/205/210/215
C. 200/215/225/215/225/240/200×6
D. 4:10 (40-49) did the set of 20 UB, set of 15 10/5 then 5/5 need to go UB to get my time down. Gotta work on that
A.Done
B.185#
C. 205/225/235/220/250/205x6x2
d,6:15 Double unders were sloppy
Felt totally beat up prior to the start of todays work, but got through it and happy I did!
A. Done
B. 185 lbs all 5 sets
C. 205#x4-220×3-235×2-220×4-235×3-245×2-205×6
D. 7:45 (scaled the double-unders to 45,35 and 25)
Back from business travel. Planes and meetings, not exactly active recovery Wednesday.
A. Done
B. 165 straight across. Felt good to move around.
C. Worked from 255 1RM. 185/205/215/205/215/225/185
D. 40-49: 6:03 Rx Just felt good to squat and work out the quad soreness this week that started with Karen on Monday.
A. Done
B. 75/75/80/85/90kg
C. 100/105/110/105/110/120/100kg
D. 5:13 RX
Coach are you happy to see these in KG, I’m happy to convert to lbs if its easier?
Felt good today, especially after yesterday!
A. Done. Good stuff.
B. 190, 195, 200, 200, 200 Stayed at 200 to work on technique.
C. 240, 255, 270, 255, 270, 290, 240. Felt good here. Rep 2 at 290 was tough.
D. 8:30. Did thrusters with 75#. Struggling with DUs still. One of the most frustrating things I’ve ever experienced. I was very good at DUs. About 2 months ago I started struggling with them. No idea why. LIke waking up one day and not being able to ride a bike. Driving my nuts.
Big thanks to Crossfit Marvelous in Burlingame for letting me get this in in the back corner tonight. A. Done B. Done 175, 175, 195, 195, 205 not sure on the execution of these but was able to do power cleans on all. I’m guessing all about speed and hip drive so hopefully I was doing them at least close to correctly. C. Did not do. D. Scaled thrusters to 75 first set unbroken then 8, 7 then 5, DU’s 30, 30 then 30, 15 then 30 7:55 nothing ever felt heavy or hard I just get gassed engine needs… Read more »
A: Strict MU work, fwd rolls, tucked shoulder stand
B: finished at 100kh
C: 2@110, 6@92kg
D: 3.45
lost balance on Thruster at 10 on 15, was a cupcake at 6 on 10.
but since I hate thrusters, pretty happy
C. 180/ 190/ 205/ 185/ 205/ 215×2/ 180
A. Done
B. Off 200#, 155 felt great, finally shrugging under 🙂
C. Off 240: 180/190/205/190 x2 felt lower back/185×2/185×1 felt right knee, shut it down
D. 4:06 felt good, broke up 2nd set of du….not by choice. Overall felt solid. And was waiting for the Fran cough but never showed! Thanks, enjoyed that one!
A. done
B. 175/175/175/180/180#
C. 230/245/260/245/260/280/230#
D. 6:57 Cut the DU reps to 20/15/10 since I only get every third one even when I’m making them, which is only about half of my attempts. I’m working on them!
Yeah Bill, well you made those DU’s up with some heavy squatting. Strong legs!
Thanks Christine. I was about to say that I’d trade a little of that squat strength for some double unders and muscle ups, but no I wouldn’t. I’m gonna have it all.
A.) Done
B.) 85, 95, 95, 100, 105
C.) 95, 100, 107, 100, 107, 115, 100 still recovering from an injury so am moving back up in weight ever so slowly.
D.) 5:42 RX Had trouble w double unders and would like to blame it on my new rope:)
A. done
B. 125/135/135/140/150
C. 150/160/170/160/170/180/150
D. 40-54: 5:20 tripped on the dubs a few times on the last 2 sets to where I slingshot the rope. Crazy.
A. Done
B. all sets at 215
C. 225/240/255/245/255/275/225
D. 3:50
Solid!
A. Done
B. 83/88/88/93/93 cleans from hang are hard for me, so this was great practice!
C. 143/148/153/148/153/168/143 thanks for no tempo today!
D. 8:01. DU were a total broken mess! This is still my goat.
A. Completed
B. Based off 140#. All done at 115#, below the knee just felt off. Was too impatient and didn’t finish the pull.
C. Based off 165#. 125/135/140/135/140/150. These felt awesome! I think the pause squats have helped. i appreciated the no tempo here:)
D. 3:41 RX all unbroken. I felt like this was an Open workout! I love the fact that this program pushes me to that level. Thank you!
Wow! Awesome time! 🙂
Incredible job!!!
THUD- sound of Kendall hitting the floor upon seeing your Metcon time
You funny girl:)
THUDTHUD-sound of Sarah hitting Kendall hitting the floor upon seeing your Christine’s Metcon time:)
Crushed it dayam!
You have an engine Lady :)!!!
Look who’s talking, you did awesome! And your strength is incredible. Holy cow, I’m impressed.
A. Complete (didn’t feel much after the Psoas Release possibly doing them wrong)
B. 200# for all
C.off 295= 220×4,235×3,250×2,235×4,250×3,265×2,220×6 < these were rough today
D. 4:57
A. Only time for one round of each
B. 175,180,185,190,195
C.still recovering from quad injury so numbers a little lower the prescribed
195, 215,235,215,225,235,195
D. 5:22 disappointed that I had to break set of 15 thrusters, DU.s had me gassed
A: Done
B: 2 Pos. Clean
Warmup Sets (105/125/135/145/155)
Work Sets E2MIN: 165 / 170 / 170 (f. on 2nd) / 170 / 175 / 180 (f. on 2nd)
C: Front Squats E2MIN: 175(4)/ 185(3)/ 195(2)/ 185(4)/ 195(3)/ 205(2)/ 175(6)
D: 6:34Rx (Thrusters UB / DUB’s totally broken and dysfunctional:) Gasser!
You’re friggin’ strong!! Nice work on B & C.
I agree with Jarrod, jeez nice numbers there Sarah!
Somebody’s got some leg power! Nice work Sarah!!
A) Done B) off 280#: 225/235/235/235/245 No misses, all felt really good. However, the below the knee reps were not as good as the hangs. I really had to focus on keeping everything together until I was above the knee. C) off 300# (just stuck to my numbers): 225/240/255/240/255/270/225. Felt good but last rep of the last set of 6 i had to give everything I had to keep my midline from folding…haha D) 40-49: 4:34 RX – I had to break my 15 thrusters into 8/7 which I usually do all unbroken but legs and midline were not having… Read more »
Good day for you Jarrod!