Workout of the Day
Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1: Banded Lat Stretch x 30 seconds
Minute 2: Hawaiian Squat x 8 reps per leg
Minute 3: Deep Squat Progression x 5 reps
A.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 5 reps @ 75% of 1-RM
B.
Every minute, on the minute, for 6 minutes complete:
Shoulder to Overhead x 10 reps
40-49: 135/95 lbs
50-59: 115/75 lbs
65+: 95/65 lbs
*You choose how best you would like to do your shoulder to overhead. Play around with some push presses and then some push jerks. Time each set to see which technique is faster and if one makes you more tired than the other.
C.
For time:
Row 60 calories
60 Walking Lunges with Kettlebells in Farmer’s Carry Hold
Run 800 Meters
40-54: 32/24 kg
55+: 24/16 kg
D.
Three sets of:
Single-Arm DB Row x 6-8 reps each @ 2111
Rest 90 seconds
DB Tate Press x 6-8 reps
Rest 90 seconds
Strict Toes to Bar x 6-8 reps @ 3110
Rest 90 seconds
A: 120kg
B: alternated sets of PP and PJ
C: 10:19
D: 50kg DB row, 15-20kg DBs for Tate press, 8 strict TTB
Out of town last week but managed to work out at Big Mountain CrossFit in Kalispell, Montana. Great Box, did mostly WODs given by the coach rather than Masters programming.
Did Friday’s workout today.
Mobility – done (always enjoy learning new mobility drills – thanks for the videos)
A. 170lb.
B. Push Jerks @ 95lb. (got pretty tough by the 5th and 6th round – managed about 30s rest)
C.15:00 – 60 walking lunges were very difficult but stuck with the 53lb. KB’s
D. Done
Mob: Done
A: 250#
B: Push Jerks — 4 sets @115# & 2 sets @105#
C: 12:55 with 32kg KBs — 3:05 row, 3:55 run
D: Done
Mobility: Done
A. 305#
B. 135# – First 3 sets were about 20 sec each then fatigue set in and sets became slower…much slower.
C. 13:31 – Didn’t have two 70# so I had to use one 70# and one 80# KB. Switched hands half way through to keep it even.
D. DB rows 6 @ 60#, Tate Press 8 @ 30#, strict T2B – 6 Reps
A. 275
B. 135. Didn’t keep individual set time but prob around 20 sec each, last set being the exception.
C. 8 mins. but I didn’t run. wrote it down wrong
A) All Sets at 135#…these felt on the heavy side today
B) 3 sets @ 83# then 3 sets at 73# (an extra min. between set 3 and 4 while switching #.
C) Due to my knees I went with 16 kg KBS on this one and somehow missed the 800m run at the end…finished the row and lunges in 9:18.
D) DB Rows @ 8 x 30#; Tate press worked with 8 x 12#, 15#, 17.5# (these have bothered my elbows in the past and today were okay.); Strict T2B x 8 @ more like 2110
How are the knees feeling today?
Knee felt fine on Tuesday…I have to really be careful with it though. Thanks!
A – 255. Felt solid and easy. Little did I know what was about to come next… B – Rx @135. Rd 1: 10pp in 19 sec. Feeling good. Rd 2: 10 mixed in a few pj. 22 sec, hanging in there. Rd 3: 10 mostly pj in 25 sec, wow getting tough. Rd 4: 8 pj then hit wall…oh crap my shoulders won’t work anymore. Failed rep 9, cleaned and did final 2. Took extra minute. Rd 5: hot mess. Did 6 before fails. Finished all 10 eventually. Rd 6: carbon copy of rd 5. Finished by kicking barbell… Read more »
lol great write up about today Mike!!!
Mobility DONE
A. 275# across and felt better this week
B. DONE 10,10,10,10,6,10 Rx
C. DONE 14:41 I agree with Brent (Lunges BOO:)
D. DONE rows @50# and tate press @ 35#
A: complete @260
B: complete, RX, average 17sec a minute
C: complete, RX 17:41
D: complete
Finished off with
3 sets:
10- bench 135#
2- mu
Gotta get that bench in!! 🙂
A. 145, 155, 155, 155, 160
B. 10, 10, 10, 6, 8 – oops, 5 sets only. Litsa’s fault 😉
C. 16:09 with a 1,000m row instead of run with 2 40# DB
D. Done minus tate presses which were hurting elbow
YAY! Got to workout with Litsa today at CFM!
Oh how fun!! I love Litsa and CFM!
A. 160#
B. Done Rx (95#); that was tough. Push jerk worked best.
C. 12:41 Rx
D. Done w/20# db’s for Tate and 30# for row
Mob done
A. 205/225/225/225/225 (70%)
B. 95# 10/10/7/10/10 (oops missed one rounds) Elissa fault 🙂
C. 15:10 w/2 35 KB
D. Done, minus TTB
Mobility done
A. 157
B. push press, push jerk (could complete 6), push press (could complete 4), push press (completed 6), push jerk (8), push press (7)., then finished missed reps. (95#)
C. 15:39 (24kg each hand)
D, DB Row 35# 2 rounds, 40# last, Tate Press with 15# DBs, strict toes ttb done (but i probably cross fit counted to 3)
Mob-done, definitely felt good on the squats afterwards
A. 265 for 5×5 on squats (tough but solid)
B. skipped overheads and worked on strict handstand pushups
C. 13:31 with 60#dbs per arm (I’m only 5’4″ and the 70#kb hit the ground)
D. Done w/o toes to bar as do them in gymnastic bodies program right now but 45# on rows and 20# on tate presses which both were too light
M and a done A did sets of 5 @95kg B sto @60 got through 10,9& then dropped to 50 got 10, 6, 6, that was tough. Decided to do the 3wisemen again, but dropped snatch weight to 55 to correct my squatting. Did a few more rep on first and second round as I used 60for clean. 3rd round I did less. So that was an experiment. Then did C and ran out of time as class started. Was tough and got to 30reps of lunges. May try again just by itself next time. I will row then lunge… Read more »
A. 125/125/135/135/125
B. 75 push/75 jerk alternating
C. 13:32 did 26 kettle bell
D. Done
Great day Today! Felt really good.
A. 225 (67%)
B. Done @ 115. Still working on efficient PJs.
C. 14:00 32kgs were a struggle
D. Came in for more conditioning tonight, 3x1000m row 3:39/3:39/3:47
A. 4 sets at 250 last set 275
B. Done w/ 115 push jerks a little slower but significantly easier
C. 12:00 lunges with 44lb.
D. Done
M and A done
A. 275
B. 135. 10 10 10 7 7 5. PP first round then PJ. Could not recover.
C. 1423 with 53 lb KB.
D. Done
M&A Done
A-275
B-135, 4 sets PP&PJ alternating with PJ much better at this volume every minute. Had to break set 5 at PJ 5/5 and set 6 PJ 3/3/2/2.
C-12:17 #75 DB’s lunges not fun at all!
D-#55 both DBR and DBTP. T2B maybe 2sec raise as very difficult once past mid point.
Great training day, having fun.?